How to exercise to treat constipation

Abstract: Many people have constipation in their lives. How can I improve constipation? Adjusting diet is the basis of relieving constipation symptoms, and correct defecation posture and moderate exercise are very effective in improving constipation symptoms. So, what exercise is effective for constipation? Such as skipping rope, belly rolling, sit-ups, squats and so on. Let's have a look! Does exercise help constipation?

Exercise can enhance the function of digestive system, strengthen gastrointestinal peristalsis, promote the secretion of digestive juice, and strengthen the digestion and absorption function of gastrointestinal tract.

What exercise does constipation have?

1, squatting and walking

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

2. Hip joint movement

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.

3, prone leg lifts

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.

Step 4 jump rope

Bouncing can stimulate bones and muscles, promote blood circulation and strengthen the immune function of lymphatic system, which is very important for relieving constipation.

5. Walk more.

When people with constipation walk, they can increase the rotation of waist and hip as much as possible. Walking like a model can play the role of abdominal massage, strengthen the peristalsis of internal organs, especially the stomach, promote the absorption of nutrients and the discharge of waste, and have a particularly obvious effect on constipation caused by gastrointestinal dysfunction and indigestion.

6. Feet

Lie on your back with your legs bent and stretched in turn, just like pedaling a bicycle. Adjust the range of flexion and extension according to your own flexibility, and it is best to exercise until you sweat slightly. You can exercise in bed for 30 seconds after waking up every morning, which can effectively promote gastrointestinal peristalsis.

7. Clamp your leg

Lie on your back on the sofa with your legs raised and your calves at 90 degrees to your thighs. The legs are opened and closed, and the balance and movement coordination of the body are controlled through the abdomen. Pay attention to the back must be close to the sofa or cushion. This action is suitable for half an hour after dinner, and try to do it 30 times each time. Can help digestion and effectively promote gastrointestinal peristalsis.

8. Sit-ups

Sit-ups can improve metabolism, promote abdominal blood circulation, stimulate gastrointestinal peristalsis, and then promote the discharge of toxins and wastes in the body, dredge the air in the stomach, and help prevent and alleviate gastrointestinal motility problems such as constipation, flatulence and bloating.

9. Roll up your stomach

This action can enhance the abdominal movement, exert pressure on the abdomen from the outside, and make the stool better discharged. Abdominal curl is different from sit-ups. Sit-ups are not suitable for friends with poor lumbar spine, which may aggravate the discomfort of lumbar spine, while belly rolling is suitable for most people. The main point of action is to make our upper body and legs close to the waist and abdomen to form the effect of rolling abdomen. We insist on doing 50 pieces every morning and evening, and then slowly add a lot.

Matters needing attention in constipation exercise

1, just started to exercise, the amount of exercise should be small. Follow-up can gradually increase the amount of exercise according to your physical condition and symptoms.

2. It is difficult to completely improve constipation by exercise alone. The best way is to exercise and diet.

3. It is suggested that people with constipation can choose to exercise for 2-3 hours after meals. Doing exercise at this time will not cause stomach discomfort, but also promote the digestion and absorption of food, stimulate gastrointestinal peristalsis and prevent constipation.