Bowel exercises for constipation

When the remnants of digested food are regularly retained in the intestines, it poisons the body with toxins, which leads to serious health problems. Frequent stool retention is a serious reason for taking emergency measures. Exercise for the intestines for constipation is one of the ways to eliminate the problem, an integral part of comprehensive treatment.

Features of charging

Before you start exercising, it is important to find the right set of exercises. Depending on the type of constipation, the type of charging may differ slightly:

Constipation type	Features of pathology	Recommended exercises
Atonic	Defecation does not occur due to the weakening of the muscle tissue of the intestine. The functionality of the intestine is impaired, the contents do not move well outward. Such a pathology occurs after diseases of the digestive system, after surgery of the abdominal type. As a rule, the stool is sparse but profuse. Feces have a dense consistency. With this form of constipation, there is a risk of developing hemorrhoids.	With this form of constipation, exercise is done at a moderate pace. Exercise should be done regularly 2-3 times a day. The following exercises are prescribed for patients with atonic constipation: · Springy movements - improve intestinal peristalsis; · Power loads - includes resistance, weight lifting (weight should be discussed with a personal trainer); · Gymnastics aimed at strengthening the abdominal muscles - swinging the press; Light jogging, squatting or jumping
Spastic	The functionality of the intestines is not impaired, but the patient is disturbed by severe spasms that prevent the excretion of intestinal contents. With this form of constipation, the following symptoms are observed: goat feces (peas), increased gas production. In addition, it seems to the patient that even after defecation, emptying did not occur completely. When straining during bowel movements, the patient feels acute pain in the anus	With spastic constipation, the patient is prescribed gymnastics to help relieve the spasm. With this kind of workout, it is important to maintain a calm pace. Excessive loads are contraindicated. The following exercises are recommended for patients: · Relaxing gymnastics; · Medical gymnastics, which is prescribed to patients with osteochondrosis of the lumbar spine; Visiting the pool, swimming

Recommendations for gymnastics

Despite the fact that gymnastics is useful to any person, before starting training, it is important to familiarize yourself with some of the rules:

1. Gymnastics should be done regularly. After stool normalization, exercises can be performed every 2 days.
2. Charging should be done in the morning, 30-40 minutes after waking up. This will keep you energized for the whole day.
3. It is forbidden to do gymnastics immediately after a meal. If this rule is violated, the risk of deterioration of the patient's well-being is possible.
4. One workout should take 15-20 minutes. This time is enough to normalize bowel function. During the day, it is permissible to carry out light warm-ups, with an average duration of 5-10 minutes.
5. Charging should start with simple exercises, gradually moving on to more complex ones. This warm-up will prepare the body for the necessary loads.
6. Each type of exercise should be repeated 6-15 times.
7. 10-15 minutes before training, it is recommended to drink a glass of clean, still water. This helps to improve the functionality of the intestines.

The need for gymnastics for constipation

Laxatives, nutritional adjustments are ways to temporarily relieve your well-being. For chronic constipation, these methods are ineffective.

Important! Frequent use of medications is fraught with the opposite effect. Over time, the intestines can no longer cope with their functions without medication.

Exercise has a number of beneficial effects:

• help to improve blood circulation in the abdominal organs;
• restore the natural work of the intestines;
• strengthen the muscles of the press, diaphragm;
• stimulate the work of the excretory department;
• facilitate the passage of gases;
• improve the functioning of the autonomic nervous system.

Constipation requires regular exercise. On average, a set of exercises lasts 15-20 minutes. Adults should do gymnastics 2-3 times a day.

Note! The interval between exercise and food intake should be 2-3 hours.

Physical activity has the following contraindications:

• umbilical hernia,
• period of menstruation,
• pregnancy,
• hypertension;
• high temperature;
• fever.

It is also necessary to refrain from therapeutic exercises in the presence of ulcerative lesions of the abdominal organs.

Video - Exercises against constipation

Simple exercises for constipation

An effective, simple exercise is abdominal protrusion. It is necessary to stand up straight, straighten your back, draw in your stomach with a slow inhalation, and push out as you exhale. This strengthens the abdominal wall, improves bowel function. Complex cases of constipation require a set of regular exercises:

Supine position:

1. Legs bent at a right angle at the knees, bring and spread 15 times.
2. Likewise, pull the bent legs to the stomach with the help of the hands, return to their original position, straighten (10-15 times).
3. Connect your legs, lift off the floor, lower after 30 seconds. Do 3 sets.
4. Simulated cycling (done at a slow pace). Carrying out time - 3-5 minutes.
5. With one leg bent, reach the floor with a straight leg, while it is important to ensure that the lower back and shoulders do not rise. The exercise is done alternately with each leg (10-15 times).

Kneeling position:

1. Stretch your arms in front, alternately lifting your legs up (you cannot unbend your legs at the knees). Regular exercise will be beneficial for the intestines, back.
2. Elbows on the floor, back straight, head down. From this position, alternately squat left and right. Make sure that the back does not bend.
3. Palms on the floor. Alternate retraction of the legs bent at the knees.
4. The palms are resting on the floor, a deep breath is taken. As you exhale, bend downward, relaxing the abdominal muscles as much as possible. On inhalation, take the starting position. Take another deep breath and bend the back upward (the "hissing cat" pose). Take the starting position (repeat 10 times).

Pronation:

1. Inhale - lift the leg up, exhale - lower. Repeat 15 times for each limb.
2. On a slow inhalation, it is necessary to stick out the stomach as much as possible, on the exhale - to draw in. Repeat 10 times.
3. The hands are under the shoulders. Without taking your limbs off the floor, get on all fours, roll smoothly onto your feet. Take the starting position. It is important that the hands do not come off the floor. Will repeat 5-7 times.

Standing position:

1. Running in place (2-3 minutes).
2. Alternate raising the legs up. During the exercise, it is important to pull your legs up to your stomach as much as possible. Hands are on the belt. The exercise should be repeated up to 10 times.
3. The next exercise consists in walking in place, smoothly turning into rolls from heel to toe and back (2 minutes are given for the exercise).
4. Take a deep breath and sit down as you exhale. It is important that the feet do not come off the floor. If necessary, you can stick your hand to the wall, table. Repeat 5-1 times.
5. Raise your arms up while inhaling, as you exhale, a tilt is made, while the hands are lowered, and the stomach is drawn in. Repeat the exercise 7-10 times.

Breathing exercises

Constipation often appears after childbirth or surgery. In such cases, physical activity is contraindicated, and breathing exercises will be an effective means of eliminating the problem.

Note! Deep breathing is a stimulating bowel massage. Performing breathing exercises contributes to the effective restoration of its functions.

It is recommended to do the exercises while lying on your back. You need to relax as much as possible, follow certain recommendations:

• put your hand on your stomach, take a deep breath (the hand allows you to control the depth of breathing);
• exhale, the lungs should be free of air as much as possible;
• the next breath is taken by the stomach.

Respiratory gymnastics is effective for any intestinal diseases. Exercises have no contraindications, they can be performed regardless of age. Respiratory tract should be performed 3-4 times a day. The total time is 10-15 minutes.

Gymnastics helps to eliminate intestinal pathology, strengthen health, give vigor and energy. Chronic constipation is often a consequence of a sedentary lifestyle, so gymnastics should become an integral part of the treatment and prevention of intestinal diseases.

Video - How to deal with constipation