My Comeback Workout: Easing Back In After Inguinal Hernia Surgery
After undergoing inguinal hernia surgery, I’m thrilled to be back in the gym, moving my body and rebuilding strength safely. My focus is on a gradual, controlled return to exercise, prioritizing proper form and listening to my body. Here’s the workout plan I followed for my comeback session, designed to rebuild strength while protecting my recovery.
Warm-Up (10 Minutes)
I started with a gentle warm-up to get my blood flowing and prepare my body:
- 5 minutes of light walking or easy cycling: This helped wake up my muscles without stressing my core.
- Hip, shoulder, and spine mobility: Slow, controlled movements to loosen up key joints.
2 rounds of bodyweight circuit:
10 bodyweight squats
10 incline push-ups (hands on a bench for reduced strain)
20 bird-dogs (10 per side) to engage my core and stabilize my spine.
This warm-up felt great, gently activating my body while keeping things low-impact.
Main Circuit (3–4 Rounds, 90 Seconds Rest Between Rounds)
The main workout was a full-body circuit, focusing on light weights and controlled movements to avoid overloading my healing tissues. I completed 3 rounds, resting 90 seconds between each:
Barbell Squat (6 reps, 50–60 kg, 40–50% of 1RM): Kept the weight light to focus on form and depth without straining.
Barbell Overhead Press (6 reps, 20–25 kg): Engaged my shoulders and core while maintaining a neutral spine.
Romanian Deadlift (8 reps, 60–70 kg): Emphasized a slow, controlled stretch to strengthen my hamstrings and glutes with perfect technique.
Dumbbell or Barbell Row (8–10 reps): Targeted my back while keeping my core braced to avoid any discomfort.
Front Plank (20–30 seconds): A gentle core exercise to rebuild stability without overtaxing my abdominal muscles.
Each round felt challenging but doable, and I made sure to stay mindful of my breathing and form to protect my surgical site.
Cool-Down (5 Minutes)
To wrap up, I focused on releasing tension and promoting recovery:
Hip, glute, and lower back stretches: These helped relieve tightness and maintain flexibility in my lower body.
Diaphragmatic breathing: Slow, deep breaths to calm my nervous system and reinforce core stability.
Reflections
This workout was a big milestone in my recovery journey. It felt empowering to move again, but I was careful to keep the intensity low and prioritize technique. My body responded well—no pain or discomfort, just a solid sense of progress. If you’re coming back from a similar surgery, ease in slowly, listen to your body, and consult with your doctor or physical therapist before starting.
Here’s to more strong days ahead!
