16 Safe Exercises For Hiatal Hernia That You Should Follow

Hiatal hernia is one condition where a portion of your stomach slides up into esophagus thanks to your diaphragm muscles being torn or stretched. It may cause discomfort and is occasionally related to acid reflux disease. Large hernias often need surgery, but smaller ones can go unnoticed. While one hernia can appear under a lot of conditions, life choices and certain exercises can severely diminish the risks of suffering from one. In this article, VKool.com will show you top exercises for hiatal hernia: 16 safe exercises for hiatal hernia that you should follow. The writing collected a list of exercises from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn these 16 safe exercises for hiatal hernia in more detail!

Top 16 Safe Exercises For Hiatal Hernia That You Should Follow

1. Try Mini Crunches

exercises for hiatal hernia - try mini crunches

This is one of the safe exercises for hiatal hernia that you should give a try! It aids in strengthening the walls of your abdominal muscles. If you do not like doing regular crunches, try mini crunches:


  • Firstly, lie flat on the ground with your head lower than the feet and the knees bent.
  • Now, bend your torso to 30 degrees and tighten your abdominal muscles. You should hold this posture briefly and slowly lower your back to the original position.
  • You should do 1 set of 15 reps; then, gradually increase it to 3 sets.

Learn more: 10 Shocking & Interesting Facts About Exercise You Don’t Know

2. Drink Warm Water And Follow Exercise

exercises for hiatal hernia - drink warm water and follow exercise

It sounds strange, but drinking warm water as the first thing in the early morning and then doing the exercise below is considered as a great way to help to reduce a hiatal hernia from the gap in your diaphragm.


  • Firstly, drink 1 glass of slightly warm water as soon as you wake up in order to help to relax your diaphragm and stomach muscles and put a few weights on your stomach.
  • Next, stand up, lift the arms straight from your sides and then bend the elbows so that your hands can touch the chest. This aids in stretching your diaphragm and open your hiatus.
  • Then, raise your toes up as high as you can and quickly drop down on the heels. Follow this process for a few times in a row to make the weight of the warm water pull your stomach down.
  • Now, stand with the arms up and take some quick and short breaths with the mouth open for 15 seconds. This helps to tighten your diaphragm and close the hole.

However, remember to avoid drinking tea, coffee, juice, and cold water in the morning.

See more: Top 23 Exercises For Sex Stamina Are Exposed For Men & Women

3. Perform Inclined Leg Lifts

exercises for hiatal hernia - perform inclined leg lifts

In fact, a weak area such as your abdominal wall may lead to a protrusion of the intestines or an organ. Therefore, you should do exercises to aid in strengthening your body part in which occur a hiatal hernia. Inclined leg lifts can be a wonderful place to begin. Here is how to perform this exercise:


  • Firstly, lie flat with the feet higher than the head.
  • Then, slowly lift your legs for 35.6 cm (14 inches) or 30 to 45 degrees. To get extra resistance, you should do this exercise with a partner who can apply a slight pressure on the legs when you lift them up and slightly spread them apart.
  • You should hold this position for several seconds and return to the original position. Begin with 5 reps and then increase it to 10.

Read more: Neck Strengthening Exercises At Home With And Without Weights

4. Massage Your Abdominal Area

exercises for hiatal hernia - massage your abdominal area

One of other safe exercises for hiatal hernia is self-massage your abdominal area. You should mainly focus on your uppermost portion of the stomach cavity. It will help to reduce the discomforts as well as symptoms of a hiatal hernia. In addition, it also aids in strengthening your stomach muscles.


  • At first, lie on the back and then relax.
  • Next, put the fingers below your breastbones where you may find the rib cage.
  • Then, put a pressure downward and then slowly move towards the belly button.
  • You should repeat this for about 5 minutes.
  • Follow this massage for 2 times per day, once in the evening and once in the early morning.

Learn more: 7 Facial Muscle Exercises For Men And Women

5. The Inclined Cycling Exercise

exercises for hiatal hernia - the inclined cycling exercise

When you suffer from a hiatal hernia, it is highly suggested to avoid doing exercises or activities that related to heavy lifting, pushing, or pulling because this can make your condition worse. Therefore, this exercise is a good choice for you to try. Here is how to perform it:


  • At first, lie flat with your feet higher than your head with the hands at your side.
  • Then, bend at your hips and lift the knees over your body.
  • Now, using your legs, begin with a cycling motion. When you feel a burning sensation in your abdomen, stop doing this exercise.

See more: PC Muscle Exercises To Prevent Premature Ejaculation

6. Yoga

exercises for hiatal hernia - yoga

Looking for the safe exercises for hiatal hernia, you should not forget yoga. It can alleviate pain and reduce the discomfort caused due to a hiatal hernia.


  • Firstly, stand with the back straight and the arms perpendicular to the floor. Keep the feet hip width apart.
  • Now, raise the arms straight above the head.
  • Then, bend the body forward to an angle with 45 degrees, bringing the chest toward the thighs. You should keep the arms straight, aligned with the back, and turn the palms to face the ground.
  • After that, gently bend the knees as if you are sitting in a chair.
  • Next, press the weight toward the ground and look forward. Now, hold the position for several seconds, taking a few deep breaths.
  • Now, press the shoulder blades to the back, lower the tailbone toward the ground and draw in the abdomen. Keep this position for about 30 seconds and remember to focus on your breathing.
  • Slowly straighten up.
  • You should repeat the cycle for several times more.

However, remember to avoid performing yoga poses that always put pressure on your abdomen, for example, Bow, Cobra, and Bridge Pose.

Read more: Top 22 Functional Fitness Exercises For Seniors

7. Walk

exercises for hiatal hernia - walk

If you are seeking the safe exercises for hiatal hernia, you should try walking. It strengthens both upper and lower abdomen as well as the pelvic floor. Simply, you walk about 45 to 60 minutes per day at a quick pace, although it does not have to do all at once! You can walk, even for 10 minutes per time can also be effective and very relaxing.

Or, you can also consider making small adjustments, such as parking far away from any entrance, taking your lunch to a park and walking around in order to get an appetite, or taking the dog for a walk in the morning.

Learn more: 15 Inner Thigh Exercises At Home For Men And Women

8. Pillow Squeezes

exercises for hiatal hernia - pillow squeezes

In fact, pillow squeezes are also another great exercise in the list of top 16 safe exercises for hiatal hernia. It can make your abdomen stronger without using any expensive equipment. Here is how to do this exercise:


  • At first, lie flat with your feet higher than your head and your knees bent. Then, put a pillow in between the knees and keep it.
  • Now, start by inhaling. When you exhale, squeeze the pillow with your thigh muscles. However, make sure that you do not tilt the pelvis. After exhaling, keep your thigh muscles relaxed.
  • Begin with 1 set of 10 reps and then raise it to 3 sets gradually.

See more: Face Yoga Exercises: Poses For Slimming Your Face

9. Pool Exercises

exercises for hiatal hernia - pool exercises

Pool exercises are among of the safe exercises for hiatal hernia that you should not pass. Doing exercise in water will add up the resistance and make it a bit challenging to keep balance. This also aids more in strengthening your abdominal area. In case you can enter a swimming pool, you should consider doing these exercises:


  • At first, walk in the water for 3 to 5 pool laps.
  • After that, do 30 repeats of hip adduction & abduction, extension & flexion.
  • Finally, do 30 repeats of half squats.

10. Chair Pose

exercises for hiatal hernia-chair pose

Certain exercises as well as lifestyle changes can help control a hiatal hernia. Chair pose is one of the best exercises for hiatal hernia. It is done while standing with the arms perpendicular to ground. Firstly, move the arms above the head and press the palms together. Then exhale and bend the knees, pushing them out over the feet. Its goal is to bring the thighs as close in order to parallel with ground as possible. After that, press the shoulder blades to the back and lower the tailbone in the floor the direction. Hold the pose for 30 seconds at least before straightening up.

Learn more: Exercises To Strengthen Neck At Home With And Without Weights

11. Cow Pose

exercises for hiatal hernia-cow pose

This Cow pose acts on the torso and the neck region as well. Also, it will massage your belly and spine. Here are detailed instructions:

  1. First of all, bring your knees and hands in a tabletop position. The knees had better be bought below the hips and your elbows and wrists should be in line.
  2. The head had better be brought in one neutral position. Keep the eyes towards the floor.
  3. As you lift, bring the chest towards the ceiling. The belly had better sink towards the ground.
  4. Then lift the head and look forward.
  5. Afterwards, exhale, and as you do that, bring the tabletop position on the hands and knees. You should do this for about 10 to 20 times.

Learn more: Exercises To Improve Height During Puberty And After 20

12. Side Bends

exercises for hiatal hernia-side bends

Here are step by step guides for you to do this exercise:

  1. Stand up and keep the back straight. The feet have to be set a little apart.
  2. Next keeping the right arm down to the side, and then lift the left arm straight above.
  3. After that bend towards this right side, ensuring you aren’t bending backward or forward in the process.
  4. Later stay in that position for several seconds, and then come back to the first position.
  5. You repeat the same keeping your right arm lifted straight above and your left arm down to the side.
  6. Do twenty repetitions on each side.
  7. Also you can perform this exercise with weights.

13. Hip Extension Stretches

exercises for hiatal hernia-hip extension stretches

There’re many hip extension exercises you can try. This one is, but the best.

  1. To do this exercise, all you need to do is lie down on the side and keep the back and knees straight.
  2. Then take the legs towards the sides. The knees had better be kept straight.
  3. After that, bring one of the legs upwards holding the other one down.
  4. Keep for three seconds and later bring the leg down.
  5. You should repeat 10 times and thereafter do with the other leg.

Learn more: 12 Strengthening Exercises Knees

14. Exercise While Doing Chores

exercises for hiatal hernia-exercise while doing chores

Simply, you can change the daily routine to raise the amount you exercise. Half an hour of physical activity daily will gain tons of health advantages. Stay off the television and couch and start moving. Works such as choosing to the park further away from store thus you must walk across this parking lot may add up and improve the health. Other changes include:

  • You can take the stairs in place of riding the elevator.
  • Or walk the dog longer.
  • Or else, do household chores more occasionally, like dusting or vacuuming.

Read on: The Book Of Bodyweight Exercise

15. Strengthening The Diaphragm

exercises for hiatal hernia-strengthening the diaphragm

Typically, a strong diaphragm may keep your stomach from encroaching and decrease the risk of hiatal hernia. One simple and easy breathing exercise may be done as lying on the back with one pillow under the head and another under the knees. Firstly, put one hand on the upper chest and next the other below the rib cage and then breathe in slowly through the nose. Your hand on the rib cage had better move out with the stomach while your hand on the chest stays still. Tighten the stomach muscles while exhaling through the mouth, again keeping your hand on the chest motionless.

16. Strengthening Stomach Muscles

exercises for hiatal hernia-strengthening stomach muscles

Boosting the stomach muscles may help decrease the chance of a hiatal hernia. A simple exercise that needs no equipment may be done by lying flat on the back and bending the knees so the feet touch the floor. You lift the lower back and next buttocks off the ground thus only the feet and shoulders are on the floor. Keep this position for some seconds, and later lower yourself back to ground. You should repeat the move ten times a day. As you first attempt this exercise, you can feel some tightness in the stomach as the muscles contract.

Additional tip:

  1. When you’re standing, simply bring the arms towards your sides and just bend your elbows in such one way that the hands touch your chest region.
  2. Stand on your toes and simply drop down. This should be one decent jolt. You may drop down as this a few times.
  3. So when you’re standing up with the arms towards in the air, you may breathe a few short breaths with the mouth wide open. Keep for 15 seconds.

If you want to know more about effective and simple exercises for health problems, go to our main Home Fitness page. After reading the article of top safe exercises for hiatal hernia: 7 best choices, hope you learn more some exercises for hiatal hernia. If you have any question, or you want to know other exercises for hiatal hernia, please leave them below, I will respond you as soon as possible. Also you can share the experience if you know any other exercises for hiatal hernia to us.

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