Exercises for constipation: bowel gymnastics at home

Diseases of the digestive system have become more frequent. The condition is accompanied by discomfort, heaviness, bloating, a person simply cannot exist normally. Due to their busyness, people have no time to see a doctor. Self-medication complicates the problem, and the disease becomes chronic. A system of exercise therapy has been created for people to treat and prevent intestinal diseases. It activates the nervous, endocrine and digestive systems. For each disease there is a complex, therefore it is necessary to determine which system the exercises should be directed to. It is necessary to recognize the disease.

Constipation when a person cannot empty the intestines for two days or there is a feeling when it seems that he has not been completely emptied. Proper bowel function accompanies the digestive process, improves well-being. Scientists have proven that exercise therapy helps to cope with this disease.

Constipation is divided into types: spastic and atonic. Static type - it is necessary to eliminate the spasm. Do gymnastics slowly, in a relaxed state. Atonic form - gymnastics is done at a fast pace. The reason for the origin of this type of disease is low physical activity. Strength exercises are needed to promote the movement of feces. Jumping, running and deep squats are effective in this form of the disease.

Experts name a number of sources of constipation:

• all kinds of intestinal diseases: ulcer, dysbiosis, inflammation of the colon;
• anus disease (hemorrhoids, anal fissures), interfering with the release of the intestines;
• endocrine gland disorder: diabetes mellitus, hypoglycemia, hyperthyroidism;
• depression;
• diet;
• fecal stones;
• diseases of the nervous system: neurasthenia, vegetative-vascular dystonia, stroke;
• taking medications;
• pregnancy.

Tips from exercise therapy specialists

In order for the exercises to be more effective and not harm the physical condition, it is necessary to follow a number of rules:

• do gymnastics one and a half to two hours after eating or on an empty stomach;
• before starting physical activity, it is recommended to drink a glass of water to improve the digestion process;
• do not do those exercises for which considerable effort is made;
• the menu should be dominated by products that increase the digestive process and promote fecal stone along the alimentary tract;
• gymnastics must be performed in the morning, and periodically throughout the day;
• the complex for the intestines is recommended to end with slow walking.

Exercise complexes

For adults:

1. Standing, taking a breath - bulge your stomach strongly, exhale - draw in, a seven-second pause. Repeat 3 times, push, relax, breathe.
2. Raise the right and left leg bent at the knee, bringing it as close as possible to the stomach.
3. While standing, pull the bent leg to the stomach, hold the limb with your hands, stand as far as you can.
4. Lying on your stomach, legs back, trying to reach your back.
5. Lying on your side, swing your legs, lifting so that the angle is straight in relation to the torso.
6. Squat 20 times in each set.
7. Lying on your back, pull your legs to your stomach. In this case, they must be pushed apart from each other, close their legs.
8. In a horizontal position on the stomach, bend, hands are resting on the surface of the floor.
9. Sitting, pull the lower limbs together, bend forward and reach the fingertips.
10. Standing, feet wide, tilts left, right, forward, backward.
11. Simulate the movement of cycling.

Doctors recommend doing exercises for 15-20 repetitions, it depends on the person's condition. This physical education is simple, understandable, so you can do it at home.

For children:

1. Walking in place, while raising your knees the higher, the better, perform 25-30 seconds.
2. Standing, bending forward, do not bend your knees, trying to reach the floor. Do 10 reps.
3. Standing, bend to the sides, 7-8 times.
4. Get on all fours and crawl for 25-30 seconds.
5. From a prone position - sit down, while reaching your toes with your hands, 8-10 repetitions.
6. Squat, stretching your arms forward, perform 5-8 times.
7. Swing your legs back, standing on all fours, 6-8 reps.
8. Bicycle leg exercise, 5-6 reps.

Physiotherapy exercises are performed under the supervision of parents, who observe the correct execution of the movement. It is recommended to do gymnastics regularly, in the morning, each time increasing the load. For the digestive system to work in children, exercise therapy is prescribed in a mild form.

For seniors:

1. Horizontally on your back, raise your legs up for 15-20 seconds, lower them down, legs together, the distance from the surface is 25 cm.
2. The same situation. Stretch your arms up, taking a breath, raise your legs; as you exhale, sit down - legs in front, arms down. Exercise for bowel movement.
3. Horizontally on your stomach, take turns lifting your legs off the floor for 12-15 seconds to the maximum distance.
4. Alternately pull your legs to your stomach. Exercise helps relieve constipation.
5. Depict swimming on your stomach, stretch your arms forward, lower your head - exhale, arms to the sides, head up - inhale.
6. Get on all fours. Inhaling, take your right leg back. After exhaling, return to place, repeat with the left foot. Exercise to improve bowel function.
7. This exercise is done at a slow pace. Get on your knees with your hands on the back of your head. On exhalation, the left hand should touch the foot of the right leg, on inhalation, return to its place.
8. In a supine position, arms behind your head, bend your legs. Exhale, lower your legs to the side, inhaling - the legs come back. Exercise for the abdominal muscles.
9. Lie on your stomach. When inhaling, the transverse arm and leg are torn off the floor, extended with all their strength, exhaling, put the limbs on the floor. Repeat with other limbs. The exercises are repeated depending on the physical condition of the patient.
10. You need to lie down with your back up. Stretch your arms and put your head on them. A feeling of relaxation comes when the patient turns his hips slightly from side to side. This exercise should be done after exercise.

At constipation in the elderly more gentle physical education is appointed.

If you are not satisfied with the above gymnastics, you need to adhere to some rules:

• walking for 10-15 minutes daily helps to get rid of constipation in adults;
• you need to do aerobics for bowel movement;
• running helps with constipation;
• stretching exercise;
• swimming;
• self-massage is good for the intestines in the elderly.

Remedial gymnastics for the elderly helps:

• eliminate the disease;
• improve the physical tone of the body;
• for the work of the digestive system;
• give up laxatives

Breathing exercises

Respiratory exercise is a way out of this situation. This gymnastics is effective for the prevention and treatment of diseases of the digestive system. It is recommended for women with a long period of pregnancy, for elderly people who are prohibited from physical activity, for lying disabled people.

With simple techniques for regulating breathing, it is possible to normalize the digestive system without medication. This technique is best learned in a horizontal position in a calm environment. The person calms down, relaxes and feels his own breath.

1. Put your palm on your stomach and exhale so that the abdominal wall is pulled as close as possible to the spine.
2. After that, inhale, while the abdominal cavity should rise as high as possible.
3. The palm monitors the breathing process. As soon as the palm goes down, you immediately need to inhale with your stomach.
4. It is recommended to learn to breathe correctly in a supine position, and at the last stage already standing.

Bowel disease is a problem that lowers many different aspects of life. It has a negative effect on the state of the whole organism. The main factor affecting the digestive system is regular exercise. Due to the effect on the abdominal walls of the abdomen, the smooth muscles of the intestine are reduced, assists in the elimination and prevention of the disease. Do not be lazy - constant exercise will not only cure diseases, but also tighten the abs, increase muscle tone and raise vitality. Physical labor is also effective against constipation.

Physiotherapy helps to revive lost health, eliminate the disease, and bring the main body systems to work. In addition, gymnastics develops moral and volitional qualities in a person, instilling a sense of responsibility for one's health. Gymnastics is recommended for patients for whom drug treatment of this ailment is contraindicated. Statistics show that exercise therapy is able to help even with chronic constipation in adults.