Rest and relaxation and gentle exercise are essential to torn abdominal muscle recovery
When suffering from a torn abdomen muscle, it is very important that you rest and take it easy. Talk to your doctor about your individual case and discuss your ability to begin an exercise regimen. It is important not to participate in any abdomen exercises when you can still feel pain in your torn muscle. Once the pain subsides, you can begin a course of gentle exercises.
Finger Press
Lay down on your back flat on the floor. Place your fingers on your abdomen. Gently inhale. As you exhale, push on your fingers with your abdomen muscles. Hold for as long as you are able. Repeat 10 to 15 times.
Gentle Stretches Upward
Hold your arms above your head, pushing upward until you feel a stretch in your abdomen. Hold for approximately 10 seconds before releasing. Repeat 10 times, but do not stretch farther than you are comfortable. If at any point you feel pain, stop altogether.
Lean From Side to Side
While in a sitting or standing position, place your hand on your hip. Gently lean toward your hand on your hip until you feel a stretch. Hold for a count of 3 and then release, repeating about 10 to 20 times. Place your hand on the other hip and begin the exercise on the other side. If at any time you feel pain, stop stretching.
Lean Backward
Standing or sitting up straight, lean backward until you feel a stretch in your abdomen. Hold on to a chair or table to maintain your balance. Hold for a count of 3 and repeat 10 to 15 times. As always, stop if you feel a pain in your abdomen at the site of your injury.
Twist
Begin in a sitting or standing position making sure your shoulders are straight. Place your left hand on your right knee and pull your torso toward your left hand until you feel a stretch. Hold for a count of 3. Repeat this exercise on the other side, putting your right hand on your left knee and stretching. Do this about 10 to 15 times on each side, stopping if you feel any pain.
Rest and Relaxation
Rest is the most valuable component of healing a torn abdomen muscle. Depending on the severity of your injury, it may take 1 to 4 weeks to heal and sometimes in more serious cases, surgery is required to restore the muscle. Keep the lines of communication open with your doctor while you are healing from this injury.
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