8 Exercises For Constipation: Never Skip These Exercises Again

When experiencing constipation, the first instinct of a person is to lie down on the couch.

Rather, you should make some movement of your body.

Exercise is very important for bowel movements. There are many exercises for constipation.

• Consumption of fiber-poor foods
• A lack of water consumption (dehydration).
• Lack of physical activity
• Changes to your normal routine, such as traveling, eating, or sleeping at unusual times.
• Drinking a lot of milk or eating a lot of cheese
• Stress.
• Resisting the urge to have a bowel movement.

1. Walking

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A vigorous 10- to 20-minute walk is one of the finest exercises for constipation treatment.

Take a walk after supper and before night to make walking every day a habit.

If you’ve just finished a substantial meal, you might want to wait an hour or two before going for a stroll.

Blood travels to the intestines after you eat to aid with digestion. When you exercise just after a meal, blood is diverted away from your digestive tract and toward your heart and muscles.

2. Pose for releasing wind

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This posture, as the name implies, can assist to relieve bloating and gas, as well as stimulate your bowels and enhance overall digestion.

• Begin by lying flat on your back and extending your legs fully in front of you.
• Raise your right knee to your chest slowly and hold it in position with your arms for 20 breaths.
• Allow your leg to fully extend in front of you by releasing your knee.
• For another 20 breaths, repeat the same technique with your left leg.
• Rep the process, this time holding both legs against your chest.

3. Twist while seated

If you’re new to yoga, this is a terrific pose to start with. It’s a piece of cake!

• Sit on the floor comfortably, your legs completely extended in front of you.
• Raise your left knee to the point where your foot is flat on the ground near your buttocks.
• Place your right elbow on the opposite side of your left knee and gaze over your left shoulder to twist your core.
• Hold this position for five long breaths before releasing it.
• Do the same thing on the other side of your body.

4. Exercising deep breathing

Another simple technique to improve your digestive function and remove any tension that may be contributing to your constipation is to practice deep breathing.

Deep breathing exercises are convenient because they just take a few minutes and can be done in almost any place.

The 4-7-8 technique is a rapid deep breathing practice that involves:

• Sit comfortably in a chair with your back straight and your hands on your lap.
• Exhale thoroughly through your mouth as you exhale.
• For a count of four seconds, close your lips and inhale through your nose.
• For a count of seven seconds, hold your breath.
• For a count of eight seconds, exhale thoroughly through your mouth.
• Rep these steps three times more for a total of four times.

5. Aerobic activities

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According to Dr. Bickston, aerobic activities are probably the best exercise for constipation relief.

Aerobic activity improves blood flow to our organs, which leads to stronger bowel contractions and more digestive enzymes.

The faster and easier food waste moves through the colon and out of the body, the greater the contractions and the more those juices flow.

Walking, running, swimming, riding, and other similar activities are examples of aerobic exercise.

6. Exercises for the pelvic floor

You may increase the power of these muscles and help them push stool through your colon more readily by training them out.

A short and simple exercise plan to improve your pelvic floor muscles is as follows:

• Sit back and relax.
• Knees should be shoulder-width apart on the floor.
• Imagine that you’re trying to keep from passing gas and that you’re squeezing the muscles as tightly as possible around your anus
• Hold for a moment.
• After five seconds, release and relax for a count of ten.
• This should be done again.
• Five times through the process
• For as many times as you like, squeeze and release the muscles tightly and swiftly.

7. Supine sway

Source: Constipation guide

Another twisting pose that can help massage your digestive tract and increase blood flow to your stomach muscles is this one.

• Lie down flat.
• Bring both knees up to your chest while lying on your back.
• Stretch and straighten your left leg
• Move your right knee across your body with your shoulders pressed against the floor.
• Look to your left and then to your right.
• Keep this in mind.
• Hold the position for 20 breaths before releasing it.
• Repeat the procedure on the other side of your body.

8. Squat Pose (Deep Squat)

The squat pose is an important exercise for bowel movement. If you wonder how to stimulate bowel movement immediately, you should follow this squat exercise.

• Hinge back at your hips and lower your butt back and down toward the ground with your feet slightly wider than hip-width apart, keeping your ankle and knee in a vertical stack (shin is vertical).
• You might want to start with a chair to help you get those gluteal muscles firing.
• Continue to descend as far as you can while keeping a vertical shin position.
• You’ll probably notice that your upper body travels forward a lot more than it would in a typical squat.
• That’s fine! Return to the beginning and repeat 10 times more.

Staying active is a vital component of treating constipation and reducing stress levels, however it may take some trial and error to figure out which of these exercises works best for you.

To avoid putting undue strain on your body, always consult your doctor before starting any new workout routine.

Stop using that strategy and notify your doctor as soon as possible if you notice any health difficulties that weren’t present before trying out a new physical activity.