Along with helping you stay fit, strong, and independent,engaging in physical activitykeeps you regular.
Working out encourages bowel movements by decreasing the amount of time everything you eat passes through your large intestine.
Below, Kollath breaks down the six best exercises to help you poop.
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To begin, lie down flat on your back.
Position both hands on your lower abs slightly above your pubic bone.
Gently move your hands in a clockwise circular motion, massaging this area of your stomach.
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Keep this self-massage going for several minutes, giving any areas where there’s discomfort or tension extra TLC.
Deep Breathing
Don’t underestimate the power of deep breathing exercises; they’re especially effective in alleviating constipation.
Put both hands on your stomach.
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Hold your breath for a few seconds, then slowly exhale through your mouth.
Repeat this process several times, taking slow, deep breaths."
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3.
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Wind-Relieving Pose
Stretching it out with certain yoga poses can also help with bowel movements.
Wind-relieving pose, specifically, is a productive exercise to do.
To set up, you’ll lie down flat on your back and bring both knees into your chest.
Hold into your knees as you slowly rock your body back and forth, Kollath instructs.
Squats
“Squatting is probably one of the most effective ways to relieve constipation,” Kollath tells us.
“Sitting in a deep squat helps people ‘go’ more easily during their actual time in the bathroom.
However, performing squats on a regular basis will also help.”
If necessary, you’re free to hold onto something to stay balanced.
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5.
“To perform this, sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on the floor on the outside of your left knee.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold for a few breaths, then repeat on the other side.”
So select your movement of choice, whether that may be cycling, jogging, walking, or hiking.
