Constipation is when a person experiences unpleasant or infrequent bowel movements. Constipation is typically defined as having fewer than three bowel motions per week and passing only tiny volumes of firm, dry stool. Contrarily, regular bowel motions can occur either three times per day or three times per week, depending on the individual.
Exercise can assist in relaxing your intestine’s muscles and lessen pain. It reduces the discomfort and makes it easier for your stool to pass through. Exercise also aids in lowering the body’s water absorption, which makes it more difficult for feces to travel through the intestines. For improved digestion, you can also consume constipation syrup. You will experience improved bowel movements and fewer constipation symptoms if you start exercising frequently. You can also eliminate the symptoms by drinking a lot of water. These are some bowel movement exercises:
Pose of forward bending
Put your feet together and stand upright on the carpet. Now, while maintaining a tight core, raise both arms above your head and bend down as you inhale. Exhale and, if you can, reach out and touch your feet. Maintain this position for 10 seconds, then exhale and slowly rise back up. Feel the pressure as you repeat it seven to ten times.
Plow pose
You can squat on the mat. Keep your hands by your side and your legs straight. Lift your legs as inhale and aim to touch your toes behind your head. After holding this position for five to six full breaths, softly remove your toes off the floor, lie back down, and unwind—five times in this position.
Wind-relieving pose
This position helps to enhance digestion overall and relieves symptoms of constipation by reducing bloating discomfort. Lying on your back and straightening your leg is an excellent place to start. The right knee should then be raised to your chest gradually, and you should keep it there for a few minutes. After holding the position for 20 breaths, release progressively it and repeat the exercise with the other leg. This exercise can also be done while keeping both legs close to your chest. The outcomes are the same as those of the constipation syrup.
The seated twist is a valuable yoga pose that is a quick fix home treatment for constipation. Your legs must be fully extended in front of you as you sit down on the floor. After your foot is flat on the ground, lift your left knee. Then, look over your shoulder while rotating your core by putting your right elbow on the side opposite your left leg. You must inhale deeply for five to six breaths before exhaling. Do the same technique to the other leg.
Deep inhalation
Exercises that involve deep breathing can reduce stress and assist digestion. You can pause for a while and then settle into a peaceful pose. Then exhale appropriately by using your mouth. While performing this exercise, you must keep your lips sealed and only breathe in and out via your nose for four seconds. Hold your breath, count to seven, and then let out a full breath. For better bowel movements, perform this exercise at least three more times.
We hope this information was helpful. Please tell us what you do to reduce being constipated.