Improve bowel movements with constipation

Treatment and prevention of intestinal atony always include regulating diet and exercise from constipation.

It is the influence on these aspects of a person's lifestyle that leads to changes in the functioning of the human digestive system.

How to improve the work of the gastrointestinal tract due to physical activity - this will be discussed in the article.

The effectiveness of exercise therapy for constipation

Nowadays, such a delicate problem as constipation occurs in many adults.

Sedentary lifestyle, fatty foods, stress - all these factors affect the work of the gastrointestinal tract and often lead to malfunctions. One of the consequences of this effect on the body is atonic constipation.

Atonic constipation is associated with a decrease in the tone of the intestinal wall. The smooth musculature of the intestine is reduced in norm, which ensures the progress of undigested food and water along the gastrointestinal tract, the formation and excretion of stool.

With constipation, defecation occurs every 2-3 days, in especially severe cases - once a week. Stagnation of feces leads to intoxication of the body, sensations of weakness, nausea, general malaise.

With the onset of constipation, any person begins to look for a quick and reliable way to get rid of an unpleasant disease. In the first place, of course, laxatives are used.

But such an approach is fundamentally wrong: medicines will help to get rid of the consequences of the disease, but will not help to eliminate the cause of its occurrence.

In addition, not always laxatives can be taken alone, without consulting a doctor, because, like any medicines, drugs with a laxative effect have their contraindications and side effects.

Prolonged intake of such medications can lead to deterioration of the patient's condition, abnormalities in the digestive tract, and a decrease in the sensitivity of the intestinal wall.

Changing the diet is an effective way to improve the condition of the digestive system.

Food, rich in fiber and fibers, getting into the intestines, stimulates its motor skills and promotes fecal masses.

But one diet alone can not completely get rid of constipation: it is not enough just to eat fruits and vegetables and drink plenty of fluids.

For the treatment and prevention of disruptions in the work of the digestive tract, it is necessary to perform physical exercises with constipation.

Exercises against constipation are aimed not only at the tension of the muscles of the press, but also to improve the performance of all the organs of the abdominal cavity.

Thanks to the exercises, the blood supply to the internal organs is normalized, the functioning of the digestive system is restored.

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The motor activity in combination with massage and deep breathing technique helps with chronic problems with the intestines, these methods are especially useful for constipation in the elderly.

Exercises for the intestines with constipation help to forget about this unpleasant disease, even in the presence of chronic form.

Regular physical activity makes it possible to improve the person's health, to adjust the internal organs and strengthen the muscles of the abdominal cavity.

Complex exercises

Exercises for constipation in adults help with calories stagnation of spastic and atonic origin.

However, for the effectiveness of this tool, the regularity of the performance of therapeutic gymnastics is extremely important.

The load on the muscles should be increased little by little, so as not to provoke sprains or tears in the ligaments and do not expose the body to stress. It is recommended to begin with three approaches, gradually bringing them to ten.

It is recommended to practice gymnastics from constipation on an empty stomach, preferably in the morning, for a minimum of 20 minutes.

During training, it is necessary to keep a quiet breath, keep your back exactly. The focus during exercises is on the process itself, slow movements, and not on the result.

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In the complex of exercises with constipation, the emphasis is on the operation of the oblique and rectus abdominal muscles.

To perform the first exercise, it is necessary to stand up straight, hands along the trunk, alternately tilt the body to the side, back and forth. Such movements increase intra-abdominal pressure, causing the intestine to promote fecal masses.

The next exercise is the rotation of the pelvis in a circle. It can be replaced by twisting the hoop around the waist.

Pelvic rotation stimulates the flow of blood into the abdominal region, the work of all internal organs improves.

The hoop is essentially a means for massage, which not only affects the condition of the organs of the gastrointestinal tract, but also allows you to remove excess centimeters from the waist.

A useful exercise for stimulating intestinal motility is the classic lifting of the body from a supine position.

To perform the exercise, you must lie on a flat surface, bend your legs and rest your feet in the floor. Hands are put behind the head and hold the back of the head( but do not put pressure on it).

On exhalation the body slowly rises to the knees, on inspiration - it goes down. During this exercise, intra-abdominal pressure rises, blood pours to the digestive and pelvic organs.

In acute stool, stasis is enough to perform 10 such exercises for soft emptying of the intestine.

Another exercise - pulling the legs bent at the knees to the body. From the supine position on the back, it is necessary to bend the legs at an angle of 90 and, together or alternately, pull them to the body, tearing off the blades from the floor.

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If problems with the intestines are recommended to perform gymnastics on fitball - a special sports ball.

Exercise with a fitball includes rolls on the abdomen, sides and back. These movements allow you to remove spasms in the intestines and adjust peristalsis.

Familiar since childhood exercise "bicycle" is included in the standard complex of therapeutic gymnastics for constipation.

For its execution from the prone position, it is necessary to bend the legs in the knees at an angle of 90 degrees and perform slow rotations with the legs, imitating cycling.

Additional treatment for constipation

Any person who performs this complex of physical therapy can not only protect himself from the occurrence of stagnation, but also cure an acute attack of constipation.

The result from this gymnastics can be fixed with self-massage and special breathing technique.

Self-massage with constipation is one of the principles of alternative medicine - acupuncture. Massage is performed in a relaxed state after performing a set of exercises.

Its principle is to activate special points on the body, which, according to the acupuncture, are responsible for certain human organs and systems.

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Such an alternative approach to the treatment of constipation can act as an additional remedy for complex therapy.

Self-massage techniques can be mastered by everyone. The main movement is stroking the abdomen. Right hand perform movements clockwise around the navel. Pressing or abruptly to drive by hand is not necessary, stroking is soft and smooth.

The second method of self-massage is pressing on the arch of the foot, in the center of which, according to the acupuncture, the zones of the abdominal cavity are located.

These same areas are duplicated on the palm between the thumb and forefinger. To knead this zone should be with a little effort, until the appearance of minor pain.

In acupuncture it is commonly believed that the active points responsible for the work of internal organs are also located on the little fingers of the hands.

For the removal of stale stagnation, you can grab one little finger of the other and place the clasped hands at the chest level.

The hands are gently dragged first to the left, then to the right. You can just massage your thumb with the back of your little finger.

After carrying out such self-massage it is recommended to drink a couple of glasses of water with a little salt addition.

Take the food after a set of exercises and massage should be no less than two hours.

It should be noted that similar exercises and massage from constipation are contraindicated in umbilical hernia, intestinal and duodenal ulcers.

They are not recommended for pregnant women. With caution should perform exercises and self-massage with high blood pressure.

Special breathing techniques help to cope with constipation in adults. The principle of breathing is this: the breath is inhaled full, the breath is delayed for 20 seconds, then exhalation and holding the breath for 10 seconds.

The cycle is repeated 4 times. The advantage of the exercise is that it can be performed anywhere and anytime.

Respiration using the abdominal wall, has a massage effect on internal organs and stimulates their work.

To improve bowel function and prevent constipation, any motor activity is important. In addition to the described complex of exercises, self-massage and breathing techniques, you can do and just exercise.

Running and yoga are recommended by doctors with patients with disruption of the digestive system.

These kinds of physical activity give a moderate load on the body, saturate the blood with oxygen, which in turn leads to an improvement in the performance of all internal organs and systems.

The human body is a complex system, each link of which affects all others. Incorrect nutrition, hypodynamia, stress adversely affects the condition of all organs, slows down metabolic processes and worsens well-being.

In the fight against one of the frequent consequences of this lifestyle - constipation - special exercises are particularly effective, performing which you can restore the work of the gastrointestinal tract and remove fecal stagnation.