A hiatal hernia is when part of the stomach pushes up through the diaphragm muscle. Hiatal hernias may not have symptoms, but they can also cause heartburn & abdominal discomfort. This video may help.

Buy a worksheet with these treatments: https://www.askdoctorjo.com/hiatal-hernia-worksheet

Starting with diaphragmatic breathing can really help pull the hernia back down as well as relax the abdominal area. This can be done in sitting or lying down.


Next are bridges with a hold and a cat/cow or cat/dog. Strengthening is a great way to help prevent the hernia from happening.


Seated, a QL stretch and an upper thoracic sidebend will help lengthen and open up the upper chest area.


Finally, a standing sidebend and deep breathing with arm movements not only help relax the muscles, but they also help lengthen the area to help pull the hernia back down.

Other Ask Doctor Jo Videos:

Real Time Full Body Stretching Routine:
https://www.youtube.com/watch?v=JJAHGpe0AVU&index=39&t=0s&list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd

Real Time Morning Stretch Routine:
https://www.youtube.com/watch?v=j1kDA6m6m10&index=39&list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Hiatal Hernia Treatments:
https://www.youtube.com/watch?v=2Wgylrijzlg
https://www.askdoctorjo.com/hiatal-hernia

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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