5 Simple Exercises to Get Rid of Constipation

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Improper bowel movements leading to constipation can be a cause for major discomfort for anyone. It does not let to remain at peace and causes pain and other problems in the body if nothing is done to sort the problem out quickly.

exercises for constipation

With laxatives and other medicines being the quickest solutions, here are a few exercises that can help you get rid of constipation equally fast and can also be done regularly for fitness too.

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Brisk Walking:

Brisk walking is good for health and the simplest form of exercise to remain fit from all aspects. A good 30 minutes brisk walk early in the morning generates a lot of energy in the body and helps get rid of toxins and impurities. It keeps optimal oxygen supply in the body and the movements release stress that can be one of the causes of constipation.

Quarter Squats:

Squatting is similar to the way we sit and stand on the chair regularly. You just need to do it without the chair. Spread your legs wide to bring it in line with shoulders and spread the hands up to shoulder length in front. Squat till your thighs are parallel to the floor, hold the position for 5 seconds and come back to normal. Repeat the exercise half an hour after meals at least 10 times. This relieves any intestine problems and makes the bowel movements smooth, thus relieving constipation.

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Yoga:

Yoga has various Aasans that relieve body from various problems. Simple breathing and hand and feet combinations can help clear out the causes behind constipation and bring about relief in no time. The simplest Aasan you can do is sitting on a mat with feet together and back straight. Breathe in and take your tummy in, breath out and release. This movement is opposite of what we do when breathing normally, so might need a little practice. Do this early in the morning to smoothen bowel movements and get relief from constipation.

Caution: If you have back pain or you are disallowed to sit on the floor or with folded legs, you can sit upright on a chair with your back straight or on the bed with folded legs. This exercise should not be performed by pregnant women, as it has effects on the stomach muscles too.

Jumping Rope or Skipping:

As children, we all have gone through a phase where a skipping rope was a prized possession. If you have stomach problems, it is perhaps the time to go back to basics. Try skipping in the morning or at least thrice a day to improve blood flow across the body. It is also beneficial in pressing the right pressure points on the feet through which constipation can be relieved in no time.

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Lunges:

Lunges help move intestines back and forth each time you do it properly. To do the exercise, stand straight, move a foot forward and try to level your thigh parallel to the ground while bending the rare foot. Then get back to the rest posture. Repeat the exercise with another foot. This is one set. Do at least ten such set daily to improve the bowel motions. You can keep you hand straight in the air above your head or at front, or one over another on the knee in front.

Caution:

For those with back problems should avoid doing this exercise. This might cause a little stretching of the back too, which can be problematic. Old people who have knee problems should also avoid this exercise and probably try a different one.

Try out these simple moves and continue what suits you the best to have a problem free morning routine for the stomach.