How to Do a Heel Drop
A hiatal hernia occurs when a portion of the stomach pushes up through the diaphragm and into the chest cavity. This can contribute to uncomfortable symptoms such as acid reflux, bloating, a sensation of fullness after small meals, and even shortness of breath or heart palpitations. While medical support is often needed, there are also gentle, natural strategies that can help ease pressure on the diaphragm and encourage the stomach to return to its proper position. One of the simplest and most effective of these is the “heel drop” exercise.
What is a Heel Drop?
The heel drop—also called the “stomach pull-down” technique—is a quick and simple movement that uses gravity to help reposition the stomach. By combining fluid in the stomach (from drinking water) with a sudden downward jolt (created by dropping from your toes to your heels), this exercise creates a gentle pull on the stomach, which may help slide it downward through the hiatus (the opening in the diaphragm).
It’s a technique commonly recommended to support people with mild hiatal hernias or symptoms related to upward pressure on the stomach.
Why the Heel Drop Works
When the stomach slides upward through the diaphragm, it disrupts digestion and can lead to symptoms like heartburn and belching. One of the reasons this can happen is due to increased abdominal pressure—from overeating, stress, poor posture, or chronic bloating. The heel drop takes advantage of gravity and gentle force to help reposition the stomach downward. Drinking water beforehand adds helpful weight, while the drop itself provides the needed momentum. Over time, regular practice may help encourage the stomach to remain in a more functional position, especially when combined with other approaches like breathing exercises and abdominal massage.
When to Do It
For best results, the heel drop should be done first thing in the morning before eating. This ensures your stomach is relatively empty and can move freely. Some people also find it helpful to repeat the exercise before bed or if they experience reflux symptoms during the day. It’s generally best to avoid doing the exercise right after a meal or when feeling very full.
How to Do the Heel Drop
Drink water
Quickly drink 1–2 glasses (250–500 mL) of room-temperature water. This gives the stomach a little weight to help it move downward.Stand tall
Stand up straight with your feet hip-width apart and arms relaxed by your sides.Rise onto your tiptoes
Gently lift your heels so you’re standing on your toes.Drop your heels
Let your heels fall quickly and firmly back to the floor. You should feel a small jolt through your body.Repeat
Do this movement 10–15 times in a row. You can do up to two sets if comfortable.
Supporting Tips
This technique is most effective when done consistently and paired with other supportive practices like diaphragmatic breathing, gentle yoga, and avoiding large or late meals. It’s also important to manage bloating and abdominal pressure—common drivers of hiatal hernias—through dietary adjustments and gut health support.
While the heel drop is gentle, it’s not suitable for everyone, especially those with spinal injuries, recent abdominal surgery, severe osteoporosis, or significant balance issues.
In summary, the heel drop is a simple, low-effort tool that may help reduce pressure on the diaphragm and support the stomach in staying where it belongs. When done regularly and thoughtfully, it can be a helpful part of a natural approach to managing symptoms of a hiatal hernia.