hello Bluffs lovers welcome back to my channel and read below this physical barriers this videos
about the biblical period so if you're having some weakness here that causes a hernia which
is the love of issuer factitious or internal organs coming out I will show you some gentle
exercises on how to strengthen so come and join me with a mat or a pillow to start with
four types of hernias I'm not going to discuss the hiatal applic a strip inguinal and femoral hernias
today we'll be focusing on umbilical hernias used in pregnancy heavy lifting of weights or strain
from coughing if you're hearing is getting worse then see a doctor I'm recommending these simple
exercises if still fixable with gentle stretching and on your back with keeping your back in neutral
spine put your hand at the small of the back engaging your core muscles and you take a deep
breath through your nose pull your stomach in inhale through your nose blow through your mouth
and blow taking deep and engage your bladder up to ten times keeping your back in neutral checking
with the small of your hand at your back take a deep breath through your nose blow through your
mouth pull your stomach in take a deep breath through your nose and blow through your mouth
vacuum and blow take a deep breath through your nose and blow vacuum take a deep breath through
your nose blow through your mouth stomach in vacuum take a deep breath through your nose
and blow pull your stomach in and blow the first exercise is you grab a pillow you're going to put
this pillow between your knees squeeze it together take a deep breath through your nose blow through
your mouth pull your stomach in slowly squeeze the pillow and count to five four three two one
relax take a deep breath through your nose pull your stomach in squeeze the pillow vacuum and
count to five four three two one and relax take a deep breath through your nose pull your stomach in
squeeze and count to five four three two one and relax take a deep breath through your nose squeeze
and count five four three two one and relax take a deep breath through your nose squeeze and blow
and count to five four three two one and relax and blow take a deep breath squeeze and count to
five four three two one and relax take a deep breath through your nose pull your stomach in
and blow five four three two one and relax take a deep breath through your nose and blow five
four three two one and relax and the next one is hamstring stretching you lift your leg up with
your knees straight take a deep breath and count five four three two one and blow alternating take
a deep breath through your nose and five four three two one blow take a deep breath five four
three two one and blow five four three two one and blow pull your stomach in take a deep breath and
five four three two one and blow pull your stomach in and pull and five four three two one and blow
take a deep breath and five four three two one and blow take a deep breath and five four three
two one and blow so the next one is hip rolls so you're gonna pull it to the right and you feel I
love to stretch on your low back and you take a deep breath through your nose and blow and then
to the other side take a deep breath and blow you feel a lot of stretch and then back to the center
take a deep breath and blow take a deep breath through your nose and blow and inhale through
your nose and blow and blow inhale through your nose and blow inhale through your nose and blow
and you can do this up to ten times the next one you're gonna do butterfly put your stomach
in take a deep breath separate your knees apart feel inhale through your nose and blow take a
deep breath and blow take a deep breath through your nose and blow separate your knees as much
as you can take a deep breath through your nose pull your stomach in and blow take a deep breath
through your nose open and blow take a deep breath through your nose and blow take a deep
breath through your nose and blow take a deep breath through your nose and blow the next one
is bridging lift as high as you can take a deep breath and blow and slowly go down one vertebrae
at a time squeeze up lift and pull take a deep breath and blow slowly going down one vertebrae
at a time squeeze up take a deep breath and slowly go down one vertebrae at a time and blow
squeezing as hard as you can and slowly go down and blow breath through your nose and
blow slowly go down take a deep breath inhale and squeeze as hard as you can and blow lift take a
deep breath through your nose and pull pull your stomach in and slowly go down one vertebrae at a
time and blow lift take a deep breath squeeze your buttocks and blow and then slowly go down
one vertebrae at any time lift take a deep breath last one and slowly go down and blow
the next one is piriformis stretch place your right foot on your left knee like a triangle
and slowly push your knee out take a deep breath feel a lovely stretch on your buttock area on your
right hip take a deep breath and blow you're gonna lift your knee still rest your chest and then take
a deep breath through your nose and blow feel a lot of stretch on your right buttock take a
deep breath pull your knees towards your chest and blow you're gonna hug your knees against towards
your chest as much as you can feeling a piriformis stretch pulling your stomach in take a deep breath
and blow and then you're gonna win to the other side five times take a deep breath lift us watch
as you can and blow take a deep breath through your nose and blow feel a lovely pool sometimes
you feel one leg is tighter than the other take a deep breath through your nose and blow take a
deep breath through your nose and pull and blow take a deep breath through your nose and blow
the next one is a little bit of butterfly stretch put your feet together and hug your knees towards
your chest we will do twice two times take a deep breath through your nose and blow take
a deep breath your nose the next one is leg lifts bend your left knee lift your right leg with your
toes out take a deep breath and lift and slowly go down and blow inhale through your nose and blow
inhale go up not too high and slowly go down and blow pulling your stomach in good deep breath up
and blow take a deep breath up and blow pull your stomach in take a deep breath up and blow take a
deep breath up and blow take a deep breath up and blow last 8 take a deep breath up and blow and
last one take a deep breath up and blow now let's go to the other leg toes out bend the right knee
take a deep breath up pull your stomach in and blow take a deep breath up and blow with your nose
and blow take a deep breath and blow take a deep breath and blow take a deep breath and blow inhale
through your nose and blow take a deep breath and blow holder stomach in and blow take a deep breath
and bow inhale up and blow and you up go to some again and blow and bend your knees engaging your
core muscles and we're gonna do some new opener which is our next exercise to open lower it down
your leg keeping your knees bent engage your core and up and down to the left take a deep breath and
blow in here and blow take a deep breath and blow and blow and yell up and blow take a deep breath
through your nose and blow inhale right leg take a deep breath and blow left knee going down and
blow take a deep breath right leg down and blow engaging your core and down with your left and
right leg up and blow inhale and blow take a deep breath right leg down and blow inhale and blowing
get your core take a deep breath and right down blow inhale through your nose and blow and now
last to take a deep breath and bow down to the left and below okay we're going to he'll slice
lower your right leg down take a deep breath pull your stomach in engage your core and down
with your left up down take a deep breath up pull your stomach in and blow with your right slowly up
take a deep breath through your nose and blow through your mouth with your left up and blow
with your right and pull your stomach in up and blow with your left and heal up down with your
right and blow up take a deep breath up down and blow take a deep breath up and blow left and take
a deep breath and right and go left and blow pull your stomach in right and blow take a deep breath
with your left and blow right and blow last to take a deep breath with your left and blow right
and blow hands and knees position we're gonna go around turn around on your hands and knees and
now we're going to position your hand reach with your left and this is bird dog and your right foot
up right hand reach and left like left arm and right right arm reach on your left kick take a
deep breath pulling your stomach in engaging your core this is bird dog exercises this will help
strengthen your core muscles and blow right hand and left leg so it's opposite left arm and right
take a deep breath reach as far as you can and kick as high as you can alternating right hand
and left leg up and down left arm and right leg down take a deep breath right and left and then
the left and right take a deep breath engaging your core muscles and blow left and right inhale
through your nose and blow almost done and blow take a deep breath and blow and now we're going to
Kat and can we pull your stomach in engaging your core like an angry cat and reach up like a camel
reach through your nose angry cat and look up like a cam and blow take a deep breath down pull your
stomach in and upload inhale through your nose and blow up you nail polish time again and blow
if you love this treasure in your spine take a deep breath and bow and also in your abdominal
area take a deep breath and take a deep breath and blow take a deep breath and go last one take
a deep breath and blow okay the next one we're gonna grab a pillow put it between your knees
lie on your stomach and make sure it's between your knees so that any position it properly and
you're gonna bend your knees okay let's try again and position properly take a deep breath through
your nose and blow and then you need this double knee bends while squeezing a pillow
between knees take a deep breath and blow deep breath and blow inhale through your nose and blow
band-like squeeze take a deep breath and blow inhale through your nose and
blow deep breath and blow in the Alethea nose and bow take a deep breath and blow
we're cooling down now we're gonna lie on your back I'm going to butterfly stretch so let's put
the pillow behind your head position yourself and we're going to open your knees apart take
a deep breath through your nose and blow putting your knees together inhale and blow
take a deep breath and go no fear your nose and blow take a deep breath and blow and pull
your stomach in and blow look at the breath and blow and that's it for now thanks again
for watching I'm hoping you learn a lot from this video on how to strengthen your abdominal
muscles if you're having umbilical hernia please like us subscribe my channel bring
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notified for future updates thanks again for watching and upgrade and healthier you bye