6 Kinds of exercise to deal with constipation

Constipation or what is also called constipation is a condition when you have difficulty passing stools. For those of you who experience constipation, surely pain or discomfort in the stomach can interfere with your activities. Well, there are several exercises that can reduce constipation. These movements are also very easy and practically done by everyone. What are the exercises for dealing with constipation? Check it out here.

Can you exercise to treat constipation?

Exercise, especially gymnastics, can speed up the movement of food in the large intestine. If food passes quickly to the large intestine, less water will be absorbed from the feces into the body.

Why should less water be absorbed? If a lot of water from the stool is absorbed, it will make the texture hard and dry, making it difficult for you to pass through the intestines. If the texture is not too hard because it contains enough water, the stool will pass out of the body smoothly.

In addition, exercise will also help your breathing and increase your heart rate. This condition will stimulate natural intestinal contractions. The intestinal muscles that contract efficiently will help the expenditure of food in the intestine more smoothly.

Exercise to treat constipation

1. Cardio

Cardio exercise will increase your breathing, heart rate and stimulate your muscles and nerves to work optimally. In addition, lifestyle changes that are made when you regularly exercise cardio are very likely to make your water intake higher, eat better, and reduce stress.

Cardio exercises include walking, swimming, zumba and jogging. If you work or have activities outside, make your body always active when traveling, for example by walking fast.

First, warm up by walking normally for 5 minutes. Second, for 30 minutes walk at a fast tempo. Third, when approaching the 30th minute, reduce the speed of walking while doing stretching .

If you are unable to do up to 30 minutes of brisk walking, do it in 10-15 minutes of brisk walking several times a day.

2. Yoga

Some yoga poses can reduce stress and increase blood flow to the digestive tract so that it can stimulate bowel movements. That is why yoga can be a sport to treat constipation. There are several poses you can do either morning, evening, or evenings at home.

Paint and cow pose

This pose begins in a baby crawling position. Both palms and knees resting on the mat or floor. When paint pose, exhale. Meanwhile, when you are in the cow pose, inhale. Repeat the movement alternating paint, cow, paint, cow, and so on up to 10 times per pose. Follow the following picture.

Paint pose

Cow pose

Wind relieving pose

Lie on the mat. Bend your legs over your chest. Hug both feet with your hands. Hold for a few minutes. You can also do this with alternating leg positions. One straightened, one bent while cuddling and holding for 30 seconds. More details, consider the following picture.

wind relieving pose with both legs at once

wind relieving poses one by one

Suspine twisting

Lie on the mat. First, bend your legs in a wind relieving pose with one leg. Second, push the bent leg to the other side. If the right leg is bent, then push it to the left and hold it in this pose. Keep your shoulders against the mat. Only the legs move. Hold the pose as shown below. Next, alternate the left leg.

3. Pelvic floor muscle exercises

Around the pelvis bones are a group of muscles that support the internal pelvic organs as well as the lower abdominal organs. Having a pelvic condition during constipation makes it difficult for a person to move their muscles during bowel movements. These movements can help improve the condition of your pelvis.

Deep squat pose

This position performs a squat pose with the right and left legs wide open. Keep your ankles and knees parallel (vertical), not your knees over your ankles. Load your weight backwards, onto your buttocks, and downwards.

It may feel a bit heavy for some people at first, so you can use a short stool at first to support your weight, which is centered on your buttocks.

Slowly, pull up your chair and train your gluteal muscles to hold your own weight. Lower yourself as far as you can while keeping your knees not over your ankles but parallel.

Between your right and left leg, insert your hand as shown below. Repeat this pose 10 times.

Forward Lunge

Take one foot forward. Lower your hips until your legs in front and behind form a 90 degree angle. Make sure your knees are perpendicular to your ankles, not too forward or backward. Perform alternating right leg and left foot. Do 5 repetitions for each leg, and hold each pose for 5 seconds.

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