Exercise for constipation helps not only speed up the process of emptying, but also improve the quality of the intestines. About what physical activity is necessary for a person with such a problem, we will describe further.
General information
What constipation exercises work best? Before answering this question, it should be said what this problem is in general.
The process of impaired normal circulation in the rectum often leads to the fact that a person begins to experience pain, heaviness and itching in the anus. Over time, going to the toilet turns into torture, because during the act of defecation unbearable pain and even bleeding appear.
According to experts, not only daily allowance, but also weekly constipation can torment a person. This condition is fraught with intoxication of the body, as well as the formation of hemorrhoids.
Causes
Bowel exercise for constipation helps pretty well. But this is only if such classes are held regularly. In addition, to prevent the development of this problem, a person needs to eat properly, lead an active lifestyle, and so on.
Why do constipation occur? There are a huge number of reasons for this phenomenon to occur. Most often, constipation occurs due to a lack of fluid in the body. Difficulties with emptying can also occur as a result of poor nutrition and a sedentary lifestyle.
Solution
How to restore the intestines, or rather its work? For this, experts recommend not only performing certain exercises, but also eating right. After all, nutrition plays a very important role in the prevention and treatment of such a disease.
Frequent snacks on the go, violation of the usual rhythm of life, low water consumption ultimately leads to disruption of the intestines, as well as to the formation of constipation. The best prevention of the problem in question is a regulated diet.
Does bowel exercise help with constipation?
Most people who regularly suffer from constipation do not believe that regular exercise can solve their problem once and for all. Such patients prefer to use laxatives, that is, get rid not of the causes of the disease, but of its symptoms. But, unfortunately, such actions do not help for long. Very soon the problem returns again.
Does constipation exercise help adults and children? Experts answer this question in the affirmative. They argue that during physical exertion, blood circulation in the pelvis is markedly enhanced, improving intestinal motility and facilitating its rapid emptying.
Breathing exercises for constipation
Regular constipation affects many people. These include pregnant women, mothers who have just given birth, and elderly patients, and those who have had a serious illness or surgery.
Unfortunately, constipation exercises for such people are contraindicated for some time. Therefore, most experts recommend using special breathing exercises.
According to scientists, with proper inhalation and exhalation, the diaphragm begins to activate, which starts the work of intestinal motility.
Deep breathing, the human gastrointestinal tract receive a kind of internal massage. It helps the intestines more efficiently cope with their direct task.
So how to restore the intestines and its work? For the prevention of constipation and its treatment, breathing exercises should be performed according to the following rules:
You need to breathe exclusively in a prone position, completely relaxed.
- When you inhale, place your hand on the abdomen. This will allow you to better control the depth of breaths.
- As you exhale, clear your lungs of air as much as possible. At the same time, the diaphragm should rise to the level of the chest, and the stomach should be strongly pulled to the spine. The hand in this process should also fall into the depths with the stomach.
- The second part of the exercise involves the implementation of a deep breath. However, it should not be done with the breast, but with the stomach. It is advisable to control this process with the same hand.
It should be noted that such exercises for intestinal work are very effective, especially if more severe physical activity is contraindicated to the patient. By the way, such exercises are useful not only for constipation, but also for hemorrhoids, as well as other bowel diseases. You can perform these exercises at any time of the day. For greater effectiveness, it is advisable to do such breathing exercises at least 7-8 times a day for 10-15 approaches.
Features of physical activity
Exercise for constipation is no less effective breathing exercises. Regular exercises, performed correctly, help a person to enrich the body with oxygen, accelerate metabolism and blood circulation, as well as maintain optimal body weight and increase immunity.
It should be noted that physical therapy helps not only to fight, but also to prevent the development of many diseases of internal organs, including constipation and hemorrhoids.
According to experts, morning exercises are the best prophylaxis for bowel problems . To get rid of constipation, it is advisable to do it on an empty stomach, after drinking clean and cool water (1 cup).
Which exercises are better?
In fact, any physical activity favorably affects the intestines. Therefore, it is not necessary to adhere to any specific exercises.
To get rid of constipation, physical education can be practiced not only in the gym, but also at home. To improve the quality of intestinal work, one should tilt the body (left, right, forward, backward), and also make rotational movements of the pelvis and the body as a whole (clockwise and against it).
Also, with constipation, swinging the press, squats, jumping rope, marching in place, etc. helps a lot.
Conscientiously performing all these exercises, it should be remembered that the first few workouts will not produce an effect. A complete cure for regular constipation can only be achieved with regular physical exertion.
If the problem in question is complicated, and you have hemorrhoids, then experts recommend walking or jogging more often. Such exercises help strengthen the muscles of the abs and peritoneum, as well as increase blood flow. By the way, in the winter season, with a similar problem, you can go skiing.
Yoga for the prevention of constipation
Exercise for constipation in adults should be aimed at supporting the muscles and blood vessels in the lower body. To do this, we recommend doing yoga:
- Having spread the rug on the floor, and lying down a little on your back, stretch your legs and arms and opposite sides, then sharply press them to the body. Such exercises will be a good workout for you.
- In the same position, try to squeeze the anal ring as much as possible, as well as the muscles of the hips and buttocks. Hold this tension for 7 seconds and then relax. Repeat a few dozen times.
- Raising your straight legs to a height that is comfortable for you, stretch your socks, and then cross them several times. Perform such "scissors" should be several times, increasing the depth and number of repetitions.
- At the end of the exercise, stand on all fours and perform a cat pose, that is, bend and round your back several times.
If constipation worries a pregnant woman, then to solve the problem, you can buy fitball. A set of exercises on a large inflatable balloon will improve blood circulation in the small pelvis and accelerate bowel movement.