Your abdominal organs are separated by protective coatings that keep your organs in place and support moving and twisting in your body. After abdominal surgery, however, scarring known as adhesions can form in your abdominal cavity, causing pain in the pelvis or abdomen. Perform regular stretching moves that act like a massage to scar tissue to alleviate this pain and prevent further scar tissue from developing.
Supported Pelvic Tilt
The supported pelvic tilt helps to relieve abdominal adhesions in the pelvic cavity. To perform, place your legs on a wall and scoot your buttocks toward the wall to deepen the stretch. Do not stretch so far that you experience pain or strain. Stay in this stretch for 15 seconds, then slowly lift your pelvis up toward the ceiling. Stay in this pose for 15 seconds, then lower the pelvis. Repeat three to four times. Stand up slowly as you may have become lightheaded while lying down.
This exercise massages the abdomen. Lie on your back with your feet flat on the floor, and cross your arms over your abdomen, gently gripping the stomach and pulling your stomach muscles toward each other. Breathe in and lift the head as you exhale, leading with the chin. Tuck the chin as close to your chest as possible. Hold this position for three to five seconds, then release the stretch and lower your head to your starting position. Rest for a few deep breaths, then repeat 10 times.
This twist is a variation on the half lord of the fishes yoga pose, and is particularly beneficial in stretching abdominal adhesions. Start by sitting on the floor with your legs straight in front of you. Tuck your left leg in with your heel touching your buttocks. Now cross your right leg over your left. The outside of the foot should be touching your left thigh. Slowly twist your body to the right, placing your left elbow to the outside of your right knee. Place your right hand on the floor, and look over your right shoulder. Breathe deeply as you feel the twist in your torso. Hold in this position for 30 seconds to one minute, then release the stretch. Repeat on the opposite side.
This yoga pose stretches both the abdomen and the pelvic muscles. Begin by lying on the floor with your hands palms-down on either side of your shoulders. Slowly press on the floor with your pelvis and hands to lift the torso upward. Keep your shoulders down as you look upward toward the ceiling. Breathe deeply as you hold the pose for 15 to 30 seconds. Slowly release the pose to move your torso toward the ground. Repeat three to four times.
Author: Rachel Nall
Source: Live Strong: Stretching for Abdominal Adhesions