Abdominal Muscle Strain Exercises
Your healthcare provider may recommend exercises to help you heal. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.
You may do the first exercise right away. Once the first exercise becomes easier, you can do the pelvic tilt and dead bug exercises. You may do the other exercises when the pain is gone.
After you have become good at the partial curl, you can do a diagonal curl to help strengthen your oblique abdominal muscles.
- Diagonal curl: Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms out in front of you or clasp your hands behind your neck to support your head. Draw in your abdomen and lift your head and shoulders off the floor while rotating your trunk toward the right. Make sure you don’t use your arms to lift your body off the floor. Hold this position for 3 seconds. Return to the starting position. Then lift your head and shoulders and rotate toward your left side. Repeat this exercise 15 times on each side. Do 2 sets of 15.
- Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm with your elbow directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made easier by starting with your knees and hips flexed toward your chest.
Developed by RelayHealth.
Adult Advisor 2015.1 published by RelayHealth.
Last modified: 2014-06-09
Last reviewed: 2014-01-10
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
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