What exercise should long-term constipation do to help defecate? The benefits of exercise can be enjoyed for a lifetime. This exercise can help us exercise well. Long-term inactivity may reduce our physical function. Keeping healthy is the first priority of exercise. Let's take a look at what exercise should be done to help defecate for long-term constipation.

What exercise should long-term constipation do to help defecate? 1 long-term constipation, what exercise can improve it?

The gymnastics introduced here is very effective in treating annoying constipation. Many people are troubled by constipation, and those who can persist in doing this kind of gymnastics will be effective in the second week. As soon as the annoying constipation disappeared, the skin became smoother than before.

1, the method is very simple, when you get up in the morning, kneel on the bed;

2. Hold the waist with both hands, and the hips protrude backward and rotate;

3. Turn at least 20 to 30 times a minute. Patience and persistence can not only cure constipation, but also make your mind clear.

Constipation gymnastics suitable for the elderly

For elderly patients with constipation, there is a set of special treatment exercises, taking supine position. The basic steps are as follows:

1, bend the leg upward to make it stick to the abdomen, then restore it and repeat it for more than ten times.

2. Lift your legs to the highest point you can at the same time, then put them down and repeat for more than a dozen times.

3. Lift your legs and do the action of pedaling your bike. The range of flexion and extension is as large as possible, lasting about half a minute.

4, do sit-ups, it is best to touch your toes with both hands, do seven or eight times each time.

Pay more attention to diet, eat more coarse grains, don't eat less fresh fruits and vegetables, and don't just drink water to cook food to avoid constipation. If constipation is serious or long-term, it is recommended to drink Yishutang hemp ecological tea, which contains hemp seed, cassia seed, mulberry, black fungus, guava and other ingredients, and has a very good laxative effect.

Of course, more exercise can also prevent constipation, especially for the elderly. There are many ways to exercise, such as walking, jogging, doing exercises and practicing Qigong.

What exercise should long-term constipation do to help defecate? Excessive abdominal fat, weak abdominal muscle strength and lack of exercise will weaken the muscle function of the lower rectum and anus, thus affecting intestinal peristalsis. If you want to expel toxins and promote defecation, you must let the intestines move. So how does exercise help defecation?

Crouching 1

Wake up in the morning, lie flat, naturally separate your legs, and take a few deep breaths. After getting up, drink some water first, then squat down, walk back and forth indoors for a few laps to achieve the effect of massaging the abdomen, and take a deep breath, which will make you feel the urge to go to the toilet soon.

Hip movement 2

Sit on the ground with your legs straight, your feet together, grab your feet with both hands and try to keep your body close to the ground. Then let go of your feet, inhale, contract your anus, and then slowly relax. Repeat 10 times. In this process, the abdomen is squeezed, coupled with the contraction of the anus, which can form a defecation reflex.

Prone leg lift 3

When lying prone, gently lift your chin and take a deep breath, lift one leg and keep the other leg level. Hold this position for a few seconds, then exhale and lower your legs. Do it again with the other leg. This kind of exercise can promote the blood circulation of sciatic nerve, which is of great help to abdominal distension, indigestion and constipation.

Skipping rope can promote defecation 4

The probability of constipation in women is higher than that in men. First of all, because women eat less, there is less refined food, and the intestinal peristalsis is slow. Secondly, women exercise less, and regular exercise can make the intestines crawl better. The best way to prevent constipation is to skip rope and vibrate internal organs. Bouncing can stimulate bones and muscles, promote blood circulation and strengthen the immune function of lymphatic system, which is very important for relieving constipation.