Myofascial exercises for the abdomen

[@vee6215]

Thank you so much for this! I am recovering from a major abdominal surgery and I tried these exercises. I could feel the muscles release and I no longer feel pain.

[@jasonworden8209]

So glad I found these videos. I've been suffering from debilitating pain in my abdomen and groin areas for 6 LONG years. I have been to several doctors who literally gave up on trying to figure out what is wrong with me. I have educated myself on as much as I possibly can and have always thought it is most likely fascial restrictions and/ or an adhesion(s). This video popped up on my account and I decided to try the exercises and I have to say they have given me the most relief I have had in SIX YEARS! Thank you so much for sharing this information, I will be subscribing to this page! ❤❤❤

[@paincareclinic3838]

You are very welcome and I'm glad the videos are helping you

[@edmandell3064]

Very Slight tug feeling on my right side. Seems to go away ..but sometimes comes back. Doing free weights seems to help but sometimes comes back. I notice when I lay on my back I can notice it a little more. If I lay on my right side or left I don't seem to notice it. You think this is fascia tissue build up?

[@reawardme]

I’m hoping to try this for the release of scar on the FT

[@CatrionaRuadh]

I do not have pain, but hip stiffness and soreness. I don't have a diagnosis, but expect I have arthritis, and being quite sedentary since the pandemic I'm sure has not helped. These exercises, along with walking, really help. Thank you.

[@paincareclinic3838]

You’re very welcome, thank you!

[@AvadhutNigudkar]

Hi, 1. An I use a towel roll under the neck for Vagus Nerve release? 2. Can I release tight abdomen using this Myofascial ball release?

[@paincareclinic3838]

Yes you can use a rolled up towel for the vagus nerve release. And yes you can use a myofascial ball on your abdomen - just be mindful as you do this. For example, not advisable directly after eating and if you feel a strong pulse around the midline move the ball off this as this is an artery. Otherwise it can be helpful to help release abdominal tension.

[@AvadhutNigudkar]

@@paincareclinic3838 Thank you. If one has tight fascia on the abdomen and solar plexus region, and if the breathing is not optimum, how much time a day should he do this MFR? How many weeks will it take to see the improvement in breathing and forming a Gut-Brain connection? Thank you.

[@paincareclinic3838]

@@AvadhutNigudkar generally about 20 minutes of stretches and exercises per day should be beneficial but ensure you do a variety, ie not just working on the abdomen for 20 minutes. Breath exercises would also be helpful - something like a relaxation breathing app for example. It's hard to say how long it will take for you to notice an improvement but a regular self practice is better than none and any myofascial release exercises help to engage the vagus nerve therefore stimulating the gut-brain connection.

[@kaungzaw3389]

Thank you.

[@christinamartin2006]

Hi I had lung surgery done in 2020 due to a pneumothorax I recently started to have issues with cramps in my ribs and side were the chest tubes were at what can I do to get some relief from these spams it feel like a leg cramps but in 7 th 8th rib I do have scar tissue on my ribs help need relief

[@paincareclinic3838]

Hi if these are new cramps it would be sensible to get them checked out medically first. However assuming they find nothing wrong, then it could be scar tissue from both the chest tubes and the pneumothorax affecting your lung, the intercostal muscles between your ribs, and the soft tissue covering on your ribs. Scar tissue doesn't show up on most diagnostics such as x-ray and scans, but it can still be a cause of pain for many people. Any of the exercises in this video and also our breath exercises video can help - kzbin.info/www/bejne/r4CYe52Nbp5ggck. I'd also suggest you consider getting some hands-on myofascial release therapy to help release the scar tissue. If you're in the UK we have a directory of therapists who have trained with us - paincareclinic.co.uk/directory/. I hope this helps.

[@christinamartin2006]

@@paincareclinic3838 the Dr said I had scar tissue on my 7 th and 8th rib I only get this cramps when I do any twisting lifting or trying to exercise to loose weight I have been using muscle rub to help with this but it doesn't work for too long

[@paincareclinic3838]

@@christinamartin2006 Then I'd try the exercises to help stretch and release the scar tissue, but also have some hands-on therapy.

[@janineachury]

Thank you very mich. I am suffering for abdominal scar tissue for several years Nd my life is a mess. My pain is when I am ovulating but for 6 days. The pain is not only in my abomen but radiates to my gluteus area. Thr pain intensifies when I move again after being laydown for a while or yhe pain wakes me up. What kind of ball are you using?

[@paincareclinic3838]

Hello Janine your scar tissue can be responsible for your abdominal and gluteal pain so do the exercises in this video very gently and progressively at first until your body gets used to the sense of release. The ball I am using in the video is a myofascial release ball, its inflatable which means you can vary how much you inflate it depending on how much pressure works for you. We sell these balls in a kit which you can find out more about in the link below. I hope this helps, Amanda paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/

[@blueeyedbeauty2496]

Janine Achury I think I have the same kind of thing going on. I had my gallbladder removed a couple years ago and I sometimes get pain in my abdomen that will radiate to my lower back during ovulation. It’s always only on one side (I’m guessing whichever side is releasing the egg at that time).

[@francesherman9083]

Will these exercises tighten the Myofashia? That's what I'm searching for.

[@paincareclinic3838]

I'm not sure why you would want to tighten the myofascia as tight fascia is often the cause of chronic pain conditions. These exercises are designed to release restrictions in your myofascia.

[@francesherman9083]

​@@paincareclinic3838because after 2 tummy tucks my upper abs still stick out. Had many test and Dr's trying to figure it out. Finally they found a Dr. who had a patient like me who lost a massive amount of weight and had the same problem after her tummy tuck. They found out that even though the tighting of the ab muscle stayed closed the fascia was stretched out causing the protruding upper abs. They think that's my problem.

[@kyrenrowe461]

Hello, I’ve been in extreme pain for 7 yrs. After straining my upper abdomen from overuse. Is it possible that even though it was a strain, that I may have developed so scar tissue or adhesions? If possible then I would greatly appreciate you doing a video on exercises to get upper abdominal relief from this problem. Thank you.

[@paincareclinic3838]

It's possible that there is still some scar tissue from the muscle strain, in which case the exercises in this current video should help you. From an anatomical perspective the abdominal muscles cover the area from the bottom of your ribs to the top of your pelvis and also stretch laterally to attach into tissues in your lower back, so any abdominal exercises will help the whole area. Our breath video may also help you as this focuses in part on releasing the diaphragm which is a muscle tucked in under the bottom of your ribs. kzbin.info/www/bejne/r4CYe52Nbp5ggck

[@apmdiesel]

I have I believe is RUQ myofascial pain syndrome. I've had Abdominal US, CT with and without contrast and MRI. No hernias, no pathology. Just doing mild Abdominal exercises can literally paralyze me severe pain, so painful that I can't breathe. How can I strengthen and relax my RUQ oblique muscles? I haven't been able to workout or do MMA for a couple of years. Please help

[@paincareclinic3838]

As there is no underlying pathology (based on the diagnostic tests you've mentioned) it is quite likely that your pain is due to soft tissue restrictions that have formed in the muscles and fascia. And that this could be due to your history of MMA due to the intensity of the sport. Although your pain is focused in your RUQ it's equally likely that the restrictions may be elsewhere in your body. The exercises in this video can help but I think you'd also benefit from some hands-on myofascial release treatment. I'm not sure where you are based but (assuming UK) here is a link to a directory of therapists who have trained with us - paincareclinic.co.uk/directory/ I hope this helps.

[@jayl673]

I tried doing this. My stomach felt very painful, especially after I exhaled my breath. Is this normal and to be expected? Thank you for sharing your video.

[@paincareclinic3838]

It depends what underlying issues you may have - for example, abdominal scar tissue can feel tender as it releases. Very painful suggests that you maybe need to do the exercises more gently or maybe just one at a time. For example, using a ball on your abdomen is the most intense, followed by the front of hips stretch. The spine twist and balls under the neck less so. However if you continue to feel that things are very painful after any of the exercises then maybe they are not appropriate for you at the moment.

[@evelynreid5215]

How long should I wait after a hysterectomy before doing these exercises please.

[@paincareclinic3838]

Its advisable to wait until your scar is fully healed and you have sign off from your consultant. Take it easy with the exercises and avoid any that cause any increase in discomfort - you can always revisit them in the future.

[@evelynreid5215]

Many thanks. Evelyn

[@ginalollabridgida3499]

Thank you for this but it is so slow

[@paincareclinic3838]

The exercises are meant to be slow because fascia is a slow releasing tissue. You need to wait in each stretch or exercise for at least 2 minutes to allow time for the tissues to start to release. Watch our video about fascia which explains more kzbin.info/www/bejne/n3TWhaGdYp50hMU

[@kerrijodierberger]

I have scar tissue on my abdomen from a bowel rupture 11 years ago, now I lifted too much and have severe pain, I’m not sure if I ripped something, bit I have severe pain, not sure what to do, I hope you can help me.

[@paincareclinic3838]

It’s hard to say what ay have happened, whether it is scar tissue separating or something else. However if the pain continues to be severe I would strongly recommend you contact your GP asap.

[@leighsirvent654]

I have had seven abdominal surgeries and have scar tissue and adhesions and still have a lot of tightening and pulling. I just found this video and I’m going to try to do them. Thank you so much.

[@leighsirvent654]

What type of balls are in the bag

[@paincareclinic3838]

They are myofascial balls which you can buy as a kit from our website - paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/