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ABDOMINAL MUSCLE STRAIN EXERCISES
GENERAL
INFORMATION:
What
is it? An abdominal (belly) muscle strain is when your
abdominal muscle is suddenly pulled or twisted. When this
happens a tiny tear occurs in the muscle. Strained muscles
happen more easily when muscles are not stretched or warmed
up before working out. Sometimes they happen when the muscle
is overused. Ask your caregiver for the CareNote about muscle
strains to learn about other ways to treat your injury.
Do's
and Don'ts: Caregivers may tell you to remain pain-free
as you use your abdomen more. If your injury does not improve,
call your caregiver.
Exercises:
Ab
Pushes: Using both hands, press your finger tips several inches
into your abdomen. Then, while exhaling, use your abdominal
muscles to push your fingers out. Hold 5 seconds. Repeat 20
times.
Trunk Rotation Stretch: Lie on your back with your
knees bent. Keeping your back flat and your knees together,
lower your knees to one side. Hold 5 seconds. Repeat 10 times
on each side.
Press Up: Lie on your stomach with your hands in a
push-up position. Slowly perform a push-up keeping your hips
and legs in contact with the floor. Be sure to keep your low
back and buttocks relaxed. Hold 5 seconds. Return to starting
position. Repeat 10 times.
CARE AGREEMENT:
You
have the right to help plan your care. To help with this plan,
you must learn about having a strained abdominal muscle and
how they are treated. You can then discuss treatment options
with your caregivers. Work with them to decide what care will
be used to treat you. You always have the right to refuse
treatment.
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