Hernia rehabilitation generally includes gentle stretching, moving to more demanding activities after a few weeks. Aim to build strength in your core the area of muscle in and around your abdomen and lower back. Continue the gentle stretching and warm-up exercise throughout your rehabilitation period. If your incision is healed, try swimming a few weeks after surgery. A month or more after surgery, you can progress to more strenuous activities, such as jogging. But be sure to speak to your doctor before stepping up your exercise routine. Avoid exercises that put heavy strain on your groin or abdomen, such as sit-ups or push-ups. If you feel any sharp pains or discomfort, stop the exercise immediately.