1, practice squatting and walking posture.

After waking up in the morning, lie flat, naturally separate your legs and take a few deep breaths. Drink some water after getting up, and then squat around the house a few times. When squatting, you can massage your abdomen and take a deep breath, which has a good effect on exercising abdominal elasticity.

2. Movable hip joint

Sit on the ground, legs straight, feet together, then grab your feet with both hands and try to keep your body close to the ground. Then let go of your thighs, inhale, contract your anus, and then slowly relax. Repeat 10 times. In this process, the abdomen is squeezed, and the contraction of the anus can not only exercise the abdominal muscles, but also form a defecation reflex.

3, prone leg lifts

When lying prone, put your arms gently under your stomach, 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 repeatedly with the other leg. This posture can promote the blood circulation of sciatic nerve, which is very helpful for abdominal distension, indigestion and constipation.

Step 4 walk quickly

Constipation is a very common digestive tract problem. Regular aerobic exercise is a "specific medicine" to relieve constipation, such as brisk walking, cycling, swimming and moderate-intensity jogging. Aerobic exercise helps to stimulate the natural contraction of intestinal muscles and accelerate the excretion of feces.

5. Abdominal friction exercises

First, massage the abdomen with your palm clockwise and counterclockwise, 50 times in each direction. Next, make a fist gently with your palm, and then press and rub your abdomen in the same way. Seemingly simple movements can most effectively maintain the good peristalsis ability of the intestines and make your intestines happy and healthy.

Extended data:

Other ways to promote defecation:

1, diet therapy

Give priority to whole grains, and eat more coarse grains, such as brown rice, whole wheat, corn and sweet potato. Pay attention to the principle of "two more restrictions and four taboos": eat more fruits and vegetables; Limit the intake of high-protein and high-fat foods such as meat and eggs; Avoid spicy, dry-fried, fried and grilled food. Diet regulation should be adhered to for a long time, because after constipation is relieved, if the original unhealthy eating habits are restored, it will recur.

2. Adjust the bad mentality in time.

Having more fun at ordinary times not only helps to relieve anxiety, but also helps to improve gastrointestinal function. Laugh when you are happy, shake your stomach when you laugh, massage your intestines, help digestion and relieve constipation.

3. Develop the habit of regular defecation

Regular defecation every day will form conditioned reflex after a long time, which will cause defecation and progressive peristalsis in the gastrointestinal tract. Before defecation, you can do "deep breathing exercise" for 5~ 10 minutes, and adjust your breathing to 10~ 12 times per minute, preferably abdominal breathing, which can promote gastrointestinal peristalsis. At the same time, when defecating, open your mouth and breathe slowly, which is conducive to anal relaxation.

People's Network-Eating coarse grains can promote defecation, eliminate stool, and do more than three kinds of exercise.

People's Network-How to prevent constipation and how to use exercise skillfully to promote digestion

People's Network-Constipation leads to many serious diseases, and adjusting life is the basis of treatment.