Hey everybody it's Doctor Jo and Bat Boy, Bear. Today I'm gonna show you some
stretches and exercises for a sports hernia.
So let's get started. Okay? All right.
So a sports hernia is basically when you have a tear of the tissues in your
lower abdomen or in your groin area. So the goal is to strengthen the core
muscles stretch out the other muscles around the area so that it's not tight,
and so you keep your abs strong so then and that doesn't happen anymore.
So the first thing I'm going to show you is how to recruit your transverse
abdominis muscles. So just lie down with your knees propped up, and what you're
going to do is you're going to take your fingers on both sides and find
the front of your hip bones and the most of the time they're going to kind of bulge
out and you can feel a little bit.
Once you get your fingers on that, you're going to slide them towards the
center where your belly button is. Not all the way about halfway there, and then
just kind of push in a little bit.
The way you know that you're on those transverse muscles is if you push out
almost like you're blowing out a camera. A camera? A candle!
So go , and if you feel muscles pushing back into your fingers,
those are your transverse abdominis muscles. So what you're going to do is
place them there,
take a nice deep breath , and blow out really slowly. So go
where you're trying to push those muscles up into your fingers.
So you want to actually feel them pushing back. And then relax and do that
about five times. A big breath in and then push out.
That just kind of helps remind those muscles what they're supposed to be
doing. So now we're going to stretch out a whole lot of the muscles around the
hip area.
So now you're going to stretch your iliopsoas muscle. Now this is one that is
in that area, so you want to be very gentle with this stretch you don't
want to go too crazy with it.
So the side that you want to stretch is going to stay down and then put the
other side up.
What you want to do is then just shift your body forward. Not your upper body. You
don't want to go this way. You want to shift everything forward until you feel a
stretch right through there. So just hold that stretch for about 30 seconds. Remember
you don't want to be painful,
you just want to feel some tension in there, come back and do that three times. So
just a nice gentle stretch there, and you won't stretch both sides. Then you're
going to kind of stay in that position, but now you're going to stretch your
quad muscle. So you don't have to lean forward to get th e iliopsoas. This
time you're just going to bring that foot up, and if you want to go slightly forward
to take the iliopsoas out of it if it's hurting, you can, and then you're
going to feel the stretch in the front. And just try and bring your heel towards
your bottom. And hold that stretch for about 30 seconds, and then do three of
those. And again, kind of feeling it in the front there, so if you're feeling it up here,
you might wanna lean forward just a little bit if it hurts.
Now you're going to stretch your adductor muscles or the inner thigh muscles. So
this one is going to be just a a butterfly stretch.
So take your feet put them together in front of you.
The closer you bring your heels towards, you the bigger the stretch is going to
be. So you might, if you're hurting, want to start out far away like this, and
then eventually bring it in more and more. But bring it as far as you
comfortably can,
and then take your elbows on your inner thigh and push downwards. And you should
kind of feel that in the groin and inner thigh area. And just stretch that there.
And come back up. Holding that 30 seconds, doing that three times.
So that's kind of the groin adductor combination. If you just want to do the
adductors, you can kind of take your leg out this way, and then you'll feel it on
the inside. So same thing, just holding it there for about 30 seconds. If you want
more of a stretch,
lean this way, and it will bring your body down. You feel that stretch in there
so, 30 seconds, three times for that. And then the last stretch is going to be for
your hamstring. So we're getting all those muscles around the hip area. So
just put your foot out, nice and comfortable, you can curl the other one in.
You want to try and keep your knee down.
If it comes up like this, that means you're probably stretching too hard, so
try and get it as flat you can. Pull your toes up towards you. That will help lock it out.
Keep your back straight and your hips forward, and just lean forward at your
hips. Stretching out that hamstring.
So you should feel that underneath right there. And so not necessarily curling
your back and going down, but keeping it straight and just going forward. Again
holding that for about 30 seconds and then doing three of those. Make sure that
you're stretching on both sides for all of them.
So those are your stretches and exercises for a sports hernia.
If you have any questions, leave in the comment section. If you'd like to check out
some other videos, go to AskDoctorJo.com Don't forget to Like us.
And remember, be safe, have fun (that's the bat signal), and I hope your feel better soon.