Is it possible to do a bar with an umbilical hernia: pros and cons, tips for implementation * Crossfit

An umbilical hernia is a tumor-like elastic protrusion that occurs due to a weakening of the connective tissue frame of the peritoneum. Can a plank be done for an umbilical hernia? How to do your favorite exercise without harm to your health? You will receive answers in our new article.

Features and specifics of the disease

Umbilical hernia is a disease characterized by protrusion of internal organs (intestines or greater omentum) behind the anterior abdominal wall. This type of hernia got its name because of its localization in the umbilical ring.

How to determine if you have an umbilical hernia?

You have an umbilical hernia if:

you feel or see a bump in the navel that disappears when you lie on your back;
you feel pain in your abdomen when you cough, sneeze, walk fast, or exercise;
you periodically feel nausea regardless of food intake and without the presence of stomach diseases accompanied by this symptom;
you have found an enlargement of the umbilical ring.

If you find similar symptoms in yourself, visit the surgeon's office for an accurate diagnosis of the disease.

Causes and course of the disease

A hernia in the umbilical region can be acquired and congenital. Congenital is diagnosed during infancy. The acquired pathology appears as a result of the expansion of the umbilical ring. In women, it expands during pregnancy, as well as in the presence of postoperative scars in the umbilical zone.

In men, the cause of the appearance of a hernia is frequent heavy physical activity, obesity. Another factor contributing to the appearance of protrusion is a genetic predisposition.

The course of the disease depends on the size of the protrusion. If the hernia is small and can be easily repositioned, it practically does not cause concern. Pain and the risk of entrapment are higher in large hernias, accompanied by adhesions and difficult to reposition.

Is it possible to do a bar for an umbilical hernia

Even with small and well-adjusted protrusions, the classic bar for an umbilical hernia is prohibited. With this disease, any physical exercise in which the abdominal press is involved is prohibited. Even taking into account the fact that the bar is a static exercise that evenly distributes the load between all the muscles of the body, it cannot be done with an umbilical hernia. The main reason is the position of the body in the plank with the stomach towards the floor, which increases the protrusion.

What types of planks can you make?

At least 100 types of planks are known. Some of them are allowed to be performed with an umbilical hernia. Follow the rules of execution and listen to your feelings while playing sports. General strengthening exercises will not relieve you of the disease, but will help strengthen the body.

Features of the exercise

There are several types of planks that can be performed for an illness. And we will tell you what are the features during the execution of each type.

Reverse plank

The reverse plank also engages the abdominal muscles, but not as actively as it does with a regular plank. It is desirable to stand in the reverse bar for 15-20 seconds. A simple version with legs bent at the knees is preferred. The body should be parallel to the floor, and the legs should be bent at the knees at right angles.

Exercise rules:

Sit on the floor or exercise mat.
Straighten your legs and lean back, resting on outstretched arms.
Raise your pelvis and torso by bending your knees until your torso is parallel to the floor and your knees form a right angle.
Hold this pose for 15-20 seconds.
Smoothly lower yourself to the floor and rest. Repeat the exercise 3-4 times.

If you feel pain or tension in the navel area while standing, stop doing the exercise. If there is no pain, over time try to make the exercise harder by doing it with straight legs. Increase the load as slowly as possible.

Side bar

For small hernias, a lateral plank is allowed. It is allowed to do several short approaches of 15 seconds. Try not to strain your abdominal muscles too much and finish the exercise at the slightest sign of pain. If you feel pain immediately after taking a pose for doing the exercise, it is better to refuse the side bar.

General recommendations for performing an umbilical hernia bar:

After each approach, gently lower your torso to rest. Relax while sitting on a mat or floor.
Do not get up abruptly after doing the exercise. Rise smoothly.
After completing all sets of the plank, walk around the room or do breathing exercises.
Before the plank, do a light warm-up: twists and turns of the torso, slides with legs, raises of the pelvis.

Risk factors and precautions

Exercise plank with an umbilical hernia, as well as other exercises that involve the abdominal muscles, carries the threat of pinching the protrusion.

Infringement, in turn, leads to sharp painful sensations associated with the inability to correct the hernia back. Infringement can lead to intestinal necrosis, hernia inflammation, stagnation of feces in the colon. These conditions require urgent surgical care.

Precautions:

Listen to your body. Stop exercising if you experience any discomfort, fatigue, or pain.
Consult your doctor about the possibility of sports activities in your case.
Before starting the exercise, correct the hernia while lying down and fix it with a bandage.
Increase the load gradually and slowly.

In addition to the plank, include in your exercise program the exercises recommended for diastasis of the rectus abdominis muscles. They create a gentle load on the peritoneum and contribute to its gradual strengthening.

Conclusion

Exercise for a hernia is a way to strengthen the body. Planks, pelvic raises, and other exercises allowed for this condition will not help you get rid of it. It can only be treated surgically. If the disease is triggered by obesity, simple training will help you fight overweight, but you need to do them under the guidance of an experienced trainer so as not to harm your health by increasing the load.