What exercises help with constipation? Treatment of constipation by physical exercises. Exercises from constipation during pregnancy

Treatment of constipation exercises has been practiced for a very long time. It should be noted that regular exercise can not only get rid of this unpleasant condition, but also significantly improve the work of the intestine.

What constipation exercises are the most effective? This we will talk about below. Also you will find out why there are difficulties with emptying and how they are manifested.

basic information

Before presenting exercises from constipation, it is necessary to tell what constitutes such a phenomenon.

In medicine, constipation is called a delayed, systematically insufficient or difficult bowel movement. WHO refers this problem to diseases. Although most gastroenterologists claim that constipation is not a disease, it is just a symptom.

Causes

Why does constipation occur (exercises for emptying will be presented below)? There are many reasons for the development of such a state. The most common of them include the following:

• Unbalanced food (for example, the use of refined and processed foods with insufficient amount of plant fibers);
• The lack of a normal / habitual rhythm of life and exposure to stress;
• Sedentary lifestyle (including the development of stagnation in the small pelvis);
• Common diseases (spinal cord diseases, intestinal tumors, diabetes mellitus, hemorrhoids, autoimmune systemic diseases, trauma to the anus and intestines);
• Abuse of medicines, including laxatives.

The cause of episodic constipation is a violation of the habitual way of life (for example, during travel).

Symptoms

Regular exercises from constipation allow patients to get rid of such unpleasant symptoms as:

• Stool retention;
• Muscular efforts during the act of defecation;
• Feeling of swelling and heaviness in the abdomen;
• Too dry and dense stool (including in the form of balls);
• Feeling of incomplete evacuation of the intestine.

It should also be noted that chronic constipation often manifests itself as signs of dyspepsia, or rather heartburn, decreased appetite, nausea, flatulence and abdominal pain.

In the chronic course of such a pathological condition, the body can become intoxicated. Against this background, the patient's condition deteriorates noticeably. He has fatigue, increased irritability, general malaise, headaches and sleep disturbances.

Massage

What exercises help with constipation? First and foremost, doctors recommend normalizing the work of the intestines by means of a massage. Regular execution of such procedures will speed up emptying.

Massage is desirable in the morning, without getting out of bed. For the beginning it is necessary to carry out 10 strokes, rubbing and kneading in the navel area in circular motions, strictly clockwise. After this, it is required to bend the right leg in the knee, and then, holding it to the stomach, keep in such a state for several seconds. Next, you should slowly get out of bed, first putting the right foot on the floor.

To implement another method of massage, you need to soak the towel in cold water, and then strongly squeeze it out. Having wound a rag on the right hand, it should be moved from the abdomen towards the lower rib (from the right side) and back 5-9 times. After this, a similar procedure should be performed with the left hand.

If you perform these simple actions every day, the result will definitely please you.

Simple exercises against constipation

For greater efficiency after performing the massage, the following exercises are recommended for patients. You should drink a full glass of water (large sips) at room temperature. After ¼ hour, 10 squats are required, and then squat for 17 seconds, then gently stretch the legs and again popisedat 4-5 times.

Such exercises contribute to the rapid evacuation of the intestine. In the event that this does not happen, you need to drink 2-3 more glasses of water. Drinking each of them, you should do sit-ups.

Load in standing position

Treatment of constipation by physical exercises is especially popular among those who can not use laxatives.

So, in order to make your intestines work, we offer the following loads:

• Put your feet to the width of the shoulders, and your arms to the waist, tilt the body back, then lean forward, forming a right angle, and again, and straighten up. Such an exercise trains the lumbar muscles and activates the work of the colon.
• Leaning your back against the wall and putting your feet to the width of your shoulders, put a brush on the back of your head. Having taken a deep breath, try to stick out your stomach and exhale deeply - pull it. This load trains the diaphragm and abdominal breathing, improving intestinal peristalsis and blood circulation of the abdominal cavity. By the way, deep breaths always stimulate the reduction of the walls of the digestive tract.
• Put your hands on your waist, and your feet are shoulder width, slowly lean first left, then right.
• Accept the following starting position - the legs should be slightly wider than the shoulders. Slightly deflecting the body back, immediately lean forward. At the same time, try to reach the floor with your hands. Thus, you will train the muscle tissue of the back, which will contribute to a better outflow of venous blood from the digestive tract.
• Hands spread apart, and place your feet on the width of your shoulders. When bending forward, reach out with your fingers to the opposite foot. Such exercises have a direct effect on the motility of the colon.
• Put your feet to the width of your shoulders, and spread your arms apart. Turn your body in turn to the right and left. This exercise normalizes intestinal peristalsis.

Exercises in the sitting position

To perform such physical exertion, you will need a chair with a backrest:

• Sitting on a chair and turning to his back sideways, lean forward, maximally straighten up, and then cross your arms at the back of your head. Then slowly bend back. At first, such an exercise is rather difficult. Therefore, you should stick with one hand at the back, and the slopes should be done with a small amplitude. As a result of such exercises you can strengthen the abdominal cavity, back, and also improve the blood circulation of the digestive tract.
• Sitting on the edge of the chair, lean forward and try to reach out with your fingers to your feet. Returning to the starting position, one leg bend at the knee and clasp her hands, and then press against the stomach. Do this exercise with the other leg. Such movements well massaged the intestines and contribute to the escape of gases.

Exercises from constipation during pregnancy

It is not a secret to anyone that during pregnancy very many women suffer from constipation. To get rid of this condition, we recommend that you always do the following exercises:

• Standing on all fours and straight back, you should gently bend down, lowering your shoulders. Returning to the starting position, you should move back from the pelvis. Such actions should be carried out 15 times.
• In the same position (on all fours) you need to take a deep breath and, as much as possible rounding your back, press your chin to your chest. Having exhaled, the spine should be bent, and the head should be raised as high as possible.
• Being on all fours, you should gently rock back and forth. Next, you need to rotate the pelvis left and right.

It should be noted that such exercises allow pregnant women not only to empty the intestines, but also to discharge organs such as the kidneys.