Abdominal Muscle Strain Rehab (Strengthening Exercises for Rectus Abdominis & Obliques)
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- Опубліковано 16 чер 2024
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In this video, I discuss a rehab plan for abdominal muscle strains, including exercise progressions and programming suggestions. These exercises are appropriate for muscle injuries occurring to either the rectus abdominis, internal oblique, and/or external oblique muscles.
Disclaimer: This content is NOT intended for those with a hernia.
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Abdominal Muscle Strains (0:00)
This is NOT About Hernias (0:44)
Exercise Overview (1:07)
Isometrics (2:51)
Isotonic (7:50)
Power (10:46)
Programming (11:31)
Summary (12:56)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - Навчання та стиль
Thanks for watching! What exercises did you find most helpful in your rehab? Comment below!
You can also find all these exercises in our blog - e3rehab.com/blog/abdominal-muscle-strain/
All exercises were beneficial for total abdominal usage.
i have pain just sitting still or bending over. internal oblique strain. i was afraid to move for fear of tearing it more. but i tried the plank, and i can actually do it, so i will go ahead and start rehab. tore it 3 days ago. also tore a back muscle. question. should i wear a back brace, since i messed up a front and back muscle? it was just from repeated lifting and twisting in the same direction with heavy awkward objects. thanks!
Appreciate the in-depth progressions - having some lower back pain during my FAI rehab so these will defo help and glad to see I'm doing some of them already!
This is by far one of the best PT channels on you tube
Thank you, I believe I had a sports hernia, did a turn and kick in soccer. Best video I found to dive into the topic.
Superb Video, particularly the progression part and what to focus on throughout the rehab. I have an internal oblique issue so this should help as don’t seem to be getting anywhere.
So glad I watched this. I have severe Tietze syndrome where the cartilage of my ribs gets inflammed with normal ab exercises. I was looking for a way to initially put less weight on my abs and try to progress as far as possible. This was very informative, well-structured and practical. Tx as well for the programme of progression.
Tks, bro. Great vídeo. Congrats from Brazil!
This was SO great to find. There is so much 'gumph' out there. Every Susie, Tom and whatever who Vlogs, who doesn't have any real knowledge or experience. THANK YOU this was VERY easy, very clear. I LOVE your method and style of sharing/showing. VERY good (seeing the progressions). I am working on recovery from an abdominal strain (upper left). I can't do the resistance bands (to anything, rented apartment and no equipment to wrap the band to!) I really liked the fact that there ARE 'ab exercises' I can do during this time. It may not be what I prefer or am used to, but it's something to help in recovery! Thank you! (Subscribing, I think your channel is great!) I hope to find one for my back now too! I have spondylolisthesis grade 2.
This was awesome. Very well designed.
Thank you so much for this video. Ive been carrying right sided injury for over 3 months now and it always keeps grtting worse everytime i try to try doing any activities lifting weights or kicking which s how i got injured.
Thank you for the great information like always.
Superb really very helpful...thanks for creating such informative videos
Thanks for this video. I didn't realise how bad my core was post-pregnancy until I started weightlifting, been off for 10 days now with strained obliques.
This is excellent thank you.
Honestly i had no idea what to do with my rectus strain recovery until i open this video, it's a full program and absolutely effective, thank you so much 👌🏻
How did it go ?
Man I was sure I strained my obliques but I didn’t even really think that was possible. It makes sense. My core hasn’t been the same since I had an appendectomy
Great video. Thanks for putting all of this info together. I'm having a hard time understanding how the obliques work together. I have what I believe to be an internal oblique strain on the left side, with discomfort felt towards the posterior aspect. Would this limit my rotation to the right, with both a chopping and lifting motion?
bruised my Ribs during BJJ/Wrestling a couple of weeks ago, mostly hurt when I was using/stretching my abdominals/obliques, so it felt similair to a muscle strain,
I have been doing the isometric stage so far, will try to progress like this video outlines,
Very concise and specific. Thank you. This will for sure help my abdominal strain recovery.
How did it go
@@dawg4769 honestly i had more of a tear than a strain and have been in recovery for repeated injury or strain from overtraining and under stretching as well as mal nourished. Not implementing the correct diet for recovery and growth, as well as energy supply. I am progressing and have been strengthening. These exercises were beneficial in identifying different stretches that isolated on the pained area.
Very informative 🙂🙂🙂....thnxxxx
Thank you. Strained my external oblique and I’m trying to get back asap because it’s my senior years. Physical therapist is lazy and this helped me more than they have helped.
Did this fix your problem? I did the same thing senior year 2 years ago I still have pain, I’m going to do these constantly and see if that helps. Please let me know if you found anything out this sucks
Thankyou so much
Muito boa a didatica do video, parabens!!!
Perfect. Just injured myself, great video.
Rudolf is pissed
Love ❤️ this
You guys rock...you should have more subbers ;) You deserve it!!!!!
Wonderful
What do u guys think about mc gill exercises vs isotonics?
Hey! Thanks for this wonderful video. I am a 53 yo sub elite long distance runner- (3:02 Marathon 1:24 Half). I think I pulled a LEFT adductor/lower abd wall mm while running on snow for miles on unsteady surface and left leg slipping many many times. I can run now without much strain but did 11mi in mid 7min range and the pain is now back. Hoping for suggestions on how LONG to wait til I start the exercises you mention above! Thanks again! Rich
I injured my abdominal muscles and having very bad experience with pain. I can't even running fast and lifting any heavy thing (though I am 22 only). Visited many doctors but they always recommend medicine but not showing any improvement. So from today I am starting this exercise and will be waiting to be on the ground again playing cricket.
Did it help? I'm very curious as I know somebody who is in the exact same situation as you and would love to help them
Anu progress?
@@mianaliasjad Yea this has been very helpful actually - it does work. you just got to be consistent with it. it's really really helpful
@@bitcoinhorizon i have this problem since 2 years
This year it comed back again
I am suffering from side strain from past 4 years and still it’s making my life hard
can this occur when overstrestching for example during a cable pulldown? or dumbell pullover?
The ab wheel is what strained my abs and i read you are not supposed to go more then half way down unless your muscles are very advanced well i did 40 2 days ago and messed myself up to be clear this is after healing right? Or is light exercise good wile healing?
god bless you
Référencement 🥰
Which doctor to consult
If I do any of these excercises and experience abdonmial pain should I stop and rest for a longer periiod of time?
4 Weeks ago I had Fleur-de-lis Abdominoplasty with muscle repair. How do I start exercising again once cleared?
When you say three sets 60 seconds. Do you mean 3 reps of 60 seconds. Am i right?
Just hurt myself couldn’t even suck my stomach in for 3 days cause of the pain 😢 be careful deadlifting I’ve been out for a week i just want to workout already
I injured myself during exercise. I think I injured one of my abdomen muscle when I press on right side of stomach above navel it hurts.
I play soccer and have had groin pain for about 8 months and now on the right side of my abs. I stopped playing 3 months ago thinking it would go away on its own but I was wrong. Would these exercises work for me? I’ve been to the doctors and they said it’s a strain and recommended PT.
How are you feeling now, I may have the same problems
@@judahsfinest1860 Mine is finally starting to go away(still not able to sprint but definitely better than it was). What worked for me was lightly stretching it every other night. I think at first the stretching wasn't working because I was over stretching. Also I started walking on the treadmill at slower speed at first than increased it every week. Now I can lightly jog with no pain. I'm not fully healed but definitely better. I hope this helps you
Tore my Oblique Starting a heavy Bent Over Row, Felt like cold water rushed into my side gut.
@Goki Hey how's it going. After 3 weeks the pain was gone. Up to day 3 I couldn't take a dump cause squeezing my gut to poop was to painful. I'm good now but afraid to going back to work outs right away.
@Goki I also tore my chess weeks, maybe months ago and I can still feel an issue in my chest (just to compare). The oblique truly feels back to normal. However, I'm still taking it east since I'm not sure how strong it is. Did you also tear the muscle or muscles? Thinking about it the only issue that has developed is my hip on the side of the injury feels weird, kind of fatigued something that was never an issue. I was thinking of making a video to share my experience with the community but been busy.
I injured my left side abdominal muscles playing golf.
When should you start with isometrics after a level 1 to 2 strain?
Btw thank you this video is gold
14min
this is a personal trainer exercise program, not a rehab program lmao