Transversus Abdominis - Most Important Muscle To Strengthen For Inguinal Hernia

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Transversus Abdominis - Most Important Muscle To Strengthen For Inguinal Hernia

Рет қаралды 36,246

6 жыл бұрын

I have another video where I talk about how I do the ab vacuum to strengthen the muscles around the inguinal canal, but have been doing a lot of research on the musculature involved with allowing the hernia to bulge out. It's all about the transversus abdominis. The deepest layer of muscle wrapping all the way back to your spine. I don't think doing it the other way is necessarily bad, bad I believe doing it this way targets the transversus abdominis alone much better.
Remember, I am not a trainer. I'm just a guy trying to figure shit out as I go along on a continuous learning path. Do not take anything I say as medical advice, and always consult a professional before doing any exercises.
Here's the two links for the surgery videos I was talking about in the video:
• No mesh inguinal herni...
• No mesh indirect ingui...
If you are looking for a super comfortable hernia belt that you can wear during any activity on land or in the water check out the Comfort-Truss here: comfort-truss.com
Check out my blog here: mynaturalherniacure.com

Пікірлер: 151

@MyNaturalHerniaCure 5 жыл бұрын

I meant posterior pelvic tilt at 3:08!!😜

@zendogbreath 5 жыл бұрын

doing that with just rocking back and forth - not rolling all the way over. feel your transversus abdominus while your doing it. is this a good one to use to activate and build it?

@MyNaturalHerniaCure 5 жыл бұрын

I'm not sure I understand what you mean

@zendogbreath 5 жыл бұрын

laying on your back and rocking up to seated and then back again

@MyNaturalHerniaCure 5 жыл бұрын

That would not specifically target the tranversus abdominis, but is still a good exercise to do. Flat leg sit ups.

@zendogbreath 5 жыл бұрын

My Natural Hernia Cure why flat leg

@aston0708 4 ай бұрын

This guy is a living legend,,,we are luck he's sharing this with us all,,,Ive benefited greatly from this and wish everyone could see this

@MyNaturalHerniaCure 4 ай бұрын

Thank you

@karenlouisefletcher5719 2 жыл бұрын

Think you have cracked the secret to this. Might explain why so many Pilates moves help with hernias. I know that when I do stomach vacuum exercises regularly - my hernia doesn’t come out. No matter how much lifting and bending I do. As soon as I get lazy - bam - the hernia starts popping out again. Looks like the TA holds it all in and strengthening those muscles is key. Thanks for sharing.

@MyNaturalHerniaCure 2 жыл бұрын

Yep!

@SolitudeInE-Minor Жыл бұрын

How often do you do the stomach vacuums? I recently just started doing them randomly and I noticed it helps so I want to start following a routine so I can lift weights again

@robincooney1263 3 жыл бұрын

So glad I've found your You Tube channel. Your videos have really helped me to believe I can fix myself without surgery - and that it is the best way.

@raunetty 3 жыл бұрын

hope we will hear from you again soon

@alessiodex 5 жыл бұрын

I respect your work man, good luck and keep working!! 💪

@JedanLeba 2 жыл бұрын

you saved me! thank you so much for posting videos, you are saving us time... life even!

@MyNaturalHerniaCure 2 жыл бұрын

You’re welcome!

@sarahgreer8684 4 жыл бұрын

Whoa! That hits the exact spot! I was having trouble identifying exactly where my hernia was because like, I'm a middle aged house wife, not a ninja surfer- but whutev... I feel like this tip about activating the TVA is really gonna help my awareness when I do the excercises. I with you, I just wont have surgery. I just won't. So there has to be something more to fix this and thanks for taking the time to share what you've learned- what a blessing for me today!

@kenstevens7343 3 жыл бұрын

Hey Sarah, it’s been 5 months, have you had any success?

@sarahgreer8684 3 жыл бұрын

@@kenstevens7343 yeah, my hernia was only fingertip width, nothing protruding, dindt need a hernia belt and the excercises were hitting the exact spot so healing was quick two weeks.

@kenstevens7343 3 жыл бұрын

Thanks for the follow up! It’s really sad how people are actually fixing their hernia naturally, but doctors won’t recognize it. I know they are a business, but at least inform the patients that other options do exist if they are willing to put in the work. I’m going all in to rid myself of this life sucker. Take care :)

@mirzaljubovic4227 2 жыл бұрын

Hello Sarah, I'd like to ask have you cured your hernia and have no problems with it... It would be great..

@sarahgreer8684 Жыл бұрын

Oops, sorry it’s taken so long to reply! Yes, as long as I keep up with an work routine of some kind, the hernia is not noticeable to me. But for awhile I had stopped going to the gym, it was about a year. Some people I loved died during the pandemic so, chalk it up to grief I guess. The hernia came back but I just took up the an work again and it mended. I really like the v-up machine at Planet Fitness to get that inguinal area.

@FredoBernardo 2 жыл бұрын

OMG this video is PURE GOLD, thank you so much 🧡🧡🧡🧡

@MyNaturalHerniaCure 2 жыл бұрын

You’re welcome

@paddylinehan8559 5 жыл бұрын

Thank you very much ... I haven't tried this yet but it rings true. Ituitively I feel it is right. Thanks so much ... very much appreciate your help and dedication. Paddy in Thailand.

@daveh7137 5 жыл бұрын

Thanks, George! This method makes so much sense! I could tell right away that this will help, especially doing the exercise while lying on the floor. Thanks also for all you’ve put in to developing the Comfort Truss! I’m very satisfied with it!

@marinapilgrim4912 2 жыл бұрын

Thank you so much for all these videos on exercises and breathing techniques. I have been avoiding surgery on my hernia. Your videos are super helpful.

@MyNaturalHerniaCure 2 жыл бұрын

You're welcome!

@vikastompala Жыл бұрын

Marina Pilgrim Did your hernia got cured without surgery ?

@marinapilgrim4912 Жыл бұрын

@@vikastompala not cured but the exercises along with wearing the hernia belt has helped it become less bulging. I hope that is helpful.

@vikastompala Жыл бұрын

@@marinapilgrim4912Thank you buddy.. and can you tel me what type of exercises to be done ?And can't we cure this without having a surgery ?

@stefanhatvany2634 2 жыл бұрын

You’re a legend. My inguinal hernias been resurfacing on and off six years after the surgery. So bumming me out as I want to be active and keep up with my sons. None of the exercises I’ve tried have helped as much as yours. Thank you so much for taking the time to put this all together!

@MyNaturalHerniaCure 2 жыл бұрын

You’re very welcome! Glad I could help.

@goyes-vr3bz 10 ай бұрын

😢 just had my injuinal hernia open surgery, I can't even ejaculate because its painful and caused brusing, how long does this last or am I physically damaged?

@stefanhatvany2634 10 ай бұрын

Sounds terrible, sorry to hear that! Stay positive and follow the suggestions on this channel. Diet and stress all made a surprising difference. Start real slow with the exercises, make this is to stay out of pain but keep moving every day. Best of luck

@MP-qi2wi 5 ай бұрын

Stay positive and give your body the time to heal. All the best@@goyes-vr3bz

@GrantMeTopics 5 жыл бұрын

Great video 👍🏼 I will definitely be trying this out. Thanks for the consistent help.

@zachkoelzer7559 5 жыл бұрын

Thank you for the advice and videos. In the middle of the long process of natural healing this

@istherehelp58 5 жыл бұрын

Zach Koelzer how long have u been on this journey?

@jonroberts3597 2 жыл бұрын

Thanks for sharing brother, I definitely appreciate you, much love!!!

@MyNaturalHerniaCure 2 жыл бұрын

You're welcome!

@FindWisdom 5 жыл бұрын

Day two and I can tell it helps. Go to a crunch position neck up breath in hold, visualize and command to tighten. Slowly breathe out and repeat for 5 mins of reps. Thank u

@MyNaturalHerniaCure 5 жыл бұрын

That will work too, but once you crunch you are including the inner and outer obliques inn the movement.

@augusto321 5 жыл бұрын

Very useful as usual. ;) "Things are only impossible because they haven’t been done yet."

@MyNaturalHerniaCure 5 жыл бұрын

Love that quote. I have a quote very close to to that written on my vision board I keep on the wall behind my desk. It sys " Impossible only means that you haven't found the solution yet"

@TheFarmacySeedsNetwork Жыл бұрын

Awesome! Thank you! Will try this!

@MyNaturalHerniaCure Жыл бұрын

Eat me know how it works

@allanguevara87 5 жыл бұрын

Thank you so much!

@davidtan6084 2 жыл бұрын

Much appreciate the great tip, and had tried your other exercises. They really help. BTW, looks like a nice muay Thai gym. I am in Thailand :D

@alexanderdeleon4242 5 жыл бұрын

Thanks man! Your videos have helped so much to help me keep training bjj.

@MyNaturalHerniaCure 5 жыл бұрын

Keep it up!

@bmwusn 2 жыл бұрын

Good job well done!

@MyNaturalHerniaCure 2 жыл бұрын

Thanks!

@dalelight8340 2 жыл бұрын

Thank you excellent info

@MyNaturalHerniaCure 2 жыл бұрын

You’re welcome

@forresthancock1939 9 ай бұрын

Thanks for your thoughts.

@MyNaturalHerniaCure 9 ай бұрын

👍

@Knud451 5 жыл бұрын

Thanks for the tip. I have ab veins but the part below my belly button still protrudes. Could that be because of a weak TVA? And do think it can be remedied with enough TVA training?

@malakashalaka8614 Ай бұрын

Thanks George! Besides engaging the cremaster muscle, are you also engaging the Kegels, the muscles that allow you to start and stop urinating? Also, do you engage the transverse abdominis on an exhalation and do you hold your breath after the exhale?

@michelevucci5067 5 жыл бұрын

What about breathing? I mean, when do you have ti breath in / out?

@ankeshkamdar5357 11 ай бұрын

Awesome man

@MyNaturalHerniaCure 11 ай бұрын

Thanks!

@victorandrade5331 5 жыл бұрын

Hey George, my cremaster muscle was severed during surgery. I've had pressure lately. How much of this can be attributed to a severed cremaster?

@twarneke 5 жыл бұрын

Hi George, I just discovered your web site and KZfaq channel... thank you for sharing your knowledge. Would you suggest doing the exercise demonstrated in this video in addition to the 10 exercises demonstrated in your Feb 23, 2018 blog post? Thank you!

@MyNaturalHerniaCure 5 жыл бұрын

Hey Tom, Welcome! Yes, I definitely wouldn't leave this one out.

@manny2ndamendment246 3 жыл бұрын

Does rebounding or jumping on a trampoline strengthen these muscles?

@mudkow5092 2 ай бұрын

Heck yes! That's even better! I'll hit that. How much is too much, when starting? I'm fit and fast 20/4 ish, good gut health, just diagnosed with fugax due to needing pelvic muscle strength. The B vitamins may help. TBD. Thanks for this vid

@MyNaturalHerniaCure 2 ай бұрын

You’ll know when you do it too much. It takes a lot of reps, but if you overdo it it will feel like the hernia is getting worse instead of better.

@abhishekkaneri4125 2 ай бұрын

i dont have a hernia but i have a pain in that area down there.. what should i do to cure that pain bro, i cant play football..

@user-ci3ji8eg5k 3 ай бұрын

Hello will this work for an occult hernia that is only fat but no intestine?

@JazzBear 2 жыл бұрын

Hey George! Is this an exercise I can do everyday? Or should I have rest days in between?

@MyNaturalHerniaCure 2 жыл бұрын

Everyone is different so you’ll have to see what works best for you. Most days I was able to do it everyday, but sometimes I would get soar and feel like I needed some time off. When I did too much the hernia would come out much more and I could feel the muscles were fatigued.

@ronny1979tube 6 ай бұрын

I feel more pain doing this exercise. Is it normal or am I doing something wrong? Do I need to do some other exercises before doing this?

@dondrejaggon7656 3 жыл бұрын

Hey man, great video! Is it better to do this exercise when laying down or standing?

@MyNaturalHerniaCure 3 жыл бұрын

Thanks! It’s probably a little easier to it while laying down, but it works both ways.

@dondrejaggon7656 3 жыл бұрын

@@MyNaturalHerniaCure awesome, thanks for getting back to me!

@cyrilsurendar738 9 ай бұрын

Thank you for this video. I do see the benefit but sometimes I get neck and shoulder pain. Am I doing something wrong, is there a way of doing this exercise without hurting my neck or shoulder?

@MyNaturalHerniaCure 9 ай бұрын

Yes, you definitely must be doing something wrong. You should not feel anything in your neck or shoulder. They should be as relaxed as possible

@ronny1979tube 6 ай бұрын

You mentioned to do a couple of sets. How many reps each set?

@matiaslorenzodangelo7902 5 жыл бұрын

Gracias amigo

@MyNaturalHerniaCure 5 жыл бұрын

con mucho gusto

@unclexl7790 5 ай бұрын

So after this I don't need a surgery right

@Whicheverworks 5 жыл бұрын

Hi George, I just discovered your blog and videos, and will definitely check out your tips. I am just curios about your video here after reading about transversus abdominus and hernia on Wikipedia. The author mentions that the most well known exercise is the vacuum exercise. Paragraph 2.1 (exercise) here: en.wikipedia.org/wiki/Transverse_abdominal_muscle However, looking at the article about vacuum exercise the author specifically discourages exercising the transversus abdominus for persons predisposed for inguinal herniation.... See paragraph: "Risks". Could you comment on this ? Best regards Terje

@donapodaca3729 3 жыл бұрын

Hi Terje, I went to your provided Wiki link and couldnt find "Risks", nor the "discouragement" that you mention - plz advise if you can be so kind... don

@zeekthegeek8200 2 жыл бұрын

Awesome! How has this worked over the past two years. Do you think it is still the most important exercise?

@MyNaturalHerniaCure 2 жыл бұрын

Yes, without a doubt. The TRansversus Abdominis muscle needs to be retrained to be tight

@anthonyunleashedmusicoffic4724 Ай бұрын

How good is it to kick the bags with a hernia?!

@jeffary18 7 күн бұрын

can this take care of hiatal hernia?

@MrPattyomally 4 ай бұрын

When folks harp on about the only cure being surgery mesh and the horror of wearing a truss,I’m quick to to remind them that I have been wearing glasses since I was 4 years old for extreme astigmatism in one eye and managed to surf all the continents except Antarctica with my good eye!

@MyNaturalHerniaCure 4 ай бұрын

Yup 👍. And eventually if you stick with it you won’t need to wear the truss anymore because your hernia will be gone without having to get cut on

@MrPattyomally 3 ай бұрын

@@MyNaturalHerniaCure I’ll be ordering your truss when I get home from South Asia in a couple weeks. How do they hold up when worn under a wetsuit??

@MyNaturalHerniaCure 3 ай бұрын

@MrPattyomally excellent. If you use the Minimalist version you cannot even see it under the suit.

@sen5i 5 жыл бұрын

Definitely a better technique

@peacewithinpeacewithin298 5 жыл бұрын

This may sound quite silly. But if I work on strengthening my abs ..won't I build up to strangulation of the hernia. I'm doing yoga but I get hip pain radiating around to the glutes on the side of the hernia. Yoga feels so good and I think it helps but now I'm concerned that I might be causing more damage. I'm going to be trying the breathing of this video as it looks good and felt like it helped but I'm feeling some what apprehensive about strengthening my core due to causing issues....I'm stressed:(

@MyNaturalHerniaCure 5 жыл бұрын

If the hernia is not allowed to poke out through the abdomen, it would not strangulate. For me, that was the most important part of everything I did, was to make sure that the hernia is never allowed to pop out.

@peacewithinpeacewithin298 5 жыл бұрын

@@MyNaturalHerniaCure thank you for the reply...and really great channel👍. Would I be in right in saying that you can have a hernia that is not popped out . As mine is so so small ...can not feel or see it...but damn it hurts when I push myself. Tried the breathing exercises and I think it has triggered it again...so gonna take it every other day at the moment. Have a great day... blessings bro🙏

@ellis6407 2 жыл бұрын

@@peacewithinpeacewithin298 I wonder if it’s dependent on the location of your hernia. Maybe it is near a nerve?

@aprilc.3697 5 жыл бұрын

Hi are your tips applicable for women with an inguinal hernia? I had a CT Scan of my pelvis and was told that I have a very small inguinal hernia on the left and right sides. TBH, I’m recovering from shoulder surgery that I had about 6 weeks ago. Not really able to do much exercise right now. Thanks.

@julianclegg1922 5 жыл бұрын

Put a cushion on a chair an another one on the floor next to the chair, then lie down with your buttocks and sacrum on the floor cushion and your calves up horizontal on the chair cushion. You can just relax in this position, or play with the belly-sucking techniques shown in this and related videos. Oh yes, and kegels. Raising your pelvis with the floor cushion helps gravity to help you.

@MyNaturalHerniaCure 5 жыл бұрын

I don't see why not. Only difference is at the same time as you are tightening the transversus abdominis, you would do a kegel. From the research I have done, it is important to keep the spine in a neutral position and not to tilt your pelvis posteriorly. Once the pelvis tilts, you are including the inner and outer obliques in the exercise and losing focus on the transverse.

@musicmadmat8959 5 ай бұрын

Would it help to do the exercise on a reclined bench, so that the head is lower than the feet, and take advantage of gravity as well to pull in the protrusion? In my head the protrusion is coming “obliquely” out when we are standing, thus a body tilt between lying on your back and being completely upside down would be optimal to favour it going back in, no?

@MyNaturalHerniaCure 5 ай бұрын

Yes, I agree. If you have a decline bench it would take all the pressure off the area.

@cloak19bih 4 ай бұрын

Hey, i been trough 2 hernia suegries, can this prevent hernia really? Because my doctor is just saying, "bro just forget about it keep lifting", yet ut can come back, is it really strengthebing the area where the hernia comes out of?

@MyNaturalHerniaCure 4 ай бұрын

Yes it definitely strengthens the area where the hernia occurs. Not sure how previous surgeries affect things though

@dominicbrady1539 Жыл бұрын

What I don't understand is that the transversus abdominus does not cover the deep inguinal ring. Rather transversalis fascia does. How can the TA strengthen or pull the transversalis fascia? This is where I get lost.

@wiltkilos2293 Жыл бұрын

I think the transversalis fascia is connected to the transverse abdominus considering it’s the muscle closet to it. So by getting it stronger the fascia’s gets stronger by default? Maybe? Like how the external oblique apronueosis Is connected to the external oblique muscle. Just a thought I’m unsure too. Hope he answers soon

@zeekthegeek8200 2 жыл бұрын

I didn't see the link in the description for the videos you were talking about

@MyNaturalHerniaCure 2 жыл бұрын

Here they are: @ @

@MyNaturalHerniaCure 2 жыл бұрын

For some reason, youtube is not allowing me to copy the links here in the comments. If you open the description of the video and scroll down you will see the two links there.

@donatorizzo6348 5 жыл бұрын

do you think that the reverse plank can be good for inguinal hernia? :)

@MyNaturalHerniaCure 5 жыл бұрын

I don't think it will specifically target the transverse abs, but might still be beneficial. It seams like it would work more of the muscles in the lower back, glutes, and obliques.

@donatorizzo6348 5 жыл бұрын

@@MyNaturalHerniaCure thanks a lot

@nicholasruggiero9661 5 ай бұрын

Is this safe to do to strengthen core to heal hernia? Idk if I have one but I’m assuming I’m getting one. Have slight pain in my left abdomen

@MyNaturalHerniaCure 5 ай бұрын

That is what I used it for.

@pritishgandhi5368 3 ай бұрын

@@MyNaturalHerniaCure That's quite cheeky. Not a straight answer.

@obscur_artiste 4 ай бұрын

I wonder if an ab mat would help with this exercise, since it is meant to keep your spine in the neutral position.

@obscur_artiste 4 ай бұрын

I don't have an almost, but tried this with a half-moon pillow, and it seems to work. It makes it easier to pull the vacuum back towards the spine instead of up into the diaphragm. You can feel it pull against that imaginary line.

@MyNaturalHerniaCure 4 ай бұрын

👍

@hussain6009 10 ай бұрын

How long it takes to heal naturally? Plzzz answer

@MyNaturalHerniaCure 9 ай бұрын

It's going to be different for everyone since everyone's situation is different.

@glenmiester 3 жыл бұрын

Hi George, thank you for sharing your video and for your suggestion. When you say do a couple of sets, did you mean 2 x 10 second holds? And would you recommend doing them every day?

@redwhiteblue9866 2 жыл бұрын

He probably needs to be careful about making suggestions to individuals in such a litigious world. I would say two sets of 10 and holding each set for 10 seconds I think that's what he meant. I believe that's just when you start out I think you would increase that. Anyway I did it for the first time today so I'm no expert.

@glenmiester 2 жыл бұрын

@@redwhiteblue9866 I agree with you. Though I'd be surprised if any legal action were to succeed against someone's KZfaq video. Thank you for the suggestion on my question. Let us know how they work out for you

@haydennorthcott3277 5 жыл бұрын

I was like #100! 😁

@Jefleopard 5 жыл бұрын

Thanks for the video. Interesting thought. Curing your own hernia. I’ve always heard it’s not possible. Why do you think it is? How long have you had this hernia you’re trying to cure? I am going on two years I think. How can we verify your progress? Or if you have one? Sorry for the questions. I don’t want to be skeptical but it’s hard not to be. and this has my curiosity peaked since I just saw a surgeon today. Interesting that I told him I would wait to call him to set a date and then I see this video. Hmmm.

@MyNaturalHerniaCure 5 жыл бұрын

Jeff Silverberg I’ve been at it for about 5 years now, but the first 4 I was figuring things out by trial and error with no results. Then everything started clicking and I was able to get the lump to go away within about 6 months or so. Take a look at my blog and my other videos and you can get the whole story. I’m not sure why I would choose to start writing a blog years ago if I didn’t actually have a hernia. What would be the point? Why would I waste my time doing these videos if I didn’t think they would benefit other people? I guess there is no way to verify my progress so you’ll just have to take my word for it. But this sure would be a weird thing to want to bullshit people about. The medical establishment will tell you a lot of things aren’t possible, like curing cancer, yet it’s being done in Mexico at the Gerson clinic every day. You can either believe what they tell you, and get surgery, or be proactive and get down to the root cause of the problem and fix it. Things are only impossible because they haven’t been done yet.

@julianclegg1922 5 жыл бұрын

Hi Jeff. I know it is possible to heal a hernia because I healed mine (right inguinal). MNHC is definitely on the right track so I suggest you follow his advice.

@FindWisdom 5 жыл бұрын

Jeff Silverberg Luke 17:6

@Jefleopard 5 жыл бұрын

My Natural Hernia Cure I wasn’t attempting call into question your truthfulness. It’s just a natural response when one is conditioned to believe a certain way and someone comes along and says “there’s a another way”. You’ll have to forgive my incredulity. I’m just not in the habit of believing everything I hear. I’ll check it out. I am from Missouri though and seeing is believing to a certain extent. But, your right about not showing. Lol. Not sure I want to see that much.

@Jefleopard 5 жыл бұрын

Takero Kenzaie Good verse. Would you pray for my healing. Remember, it’s the prayer of faith from a righteous man that avails much.

@rocktalley9616 5 жыл бұрын

Thanks don't wish to have surgery so...here go's

@sen5i 4 жыл бұрын

Heres a link to a short video on strengthening the transversus abdominis that will provide important back up to what you just demonstrated kzfaq.info/get/bejne/jd6Vm9aFmdSsf2w.html and finally another link explaining the same kzfaq.info/get/bejne/sJlxiq2iktmtg30.html

@MyNaturalHerniaCure 4 жыл бұрын

Great stuff! Thanks for sharing this!

@mikecher9890 5 жыл бұрын

do you exhale and suck it it ? thx

@MyNaturalHerniaCure 5 жыл бұрын

Michael Chernishov yes

@anandkumar-tg3nb Ай бұрын

Excellent, but more of instructions and less demos.

@badtoro9923 4 жыл бұрын

ill like to see how your hernia looks to compare to mine and all ppl here friend! can you show us? i know is personal but will help out i already bought 2 of your belts

@MyNaturalHerniaCure 4 жыл бұрын

My hernia is flat now, so you would not be able to see it.

@awhs5435 3 жыл бұрын

@@MyNaturalHerniaCure Did you ever have bowel changes because of the hernias? Yours seemed pretty big?

@dranrebfernandez4645 2 жыл бұрын

do you think it can fix inguinal hernia without surgery?

@MyNaturalHerniaCure 2 жыл бұрын

Yes absolutely

@daniellealexander1266 6 ай бұрын

Did you ever experience increased pain around the hernia when you first started working on the breathing exercises? Maybe from muscle soreness/fatigue? I am experiencing more pain and taking a break from the exercises. Doing as much as I can to fix this naturally but definitely going to get it checked again by a medical professional. Thank you for your videos, I am also using one of the belts you designed. Very helpful.