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6 Exercises that Ease Constipation



By Peter Reyes

Exercise does more than just strengthening your body. Doing the right exercises can help you move your bowels and reduce constipation problems fast.

Research studies have shown a strong correlation between vigorous, regular exercise and regular bowel movements. People who exercise regularly seldom have constipation issues because the colon responds to activity. Inactivity or lack of exercise will lead to weak colon muscle tone, which in turn cause constipation, regardless what your age.


Exercises for Constipation Relief

1. Jump Rope

Jumping rope for 20-30 minutes everyday helps to increase blood flow to your entire body, including the intestines. However, the up-and-down skipping movements can be hard on the knees for overweight people. To reduce the impact on your knees, try jumping without the rope, slightly off a carpeted floor or exercise mat.

Jumping on a rebounder is also an effective exercise to cure constipation. The rebounder is one of the best exercise tools for stimulating and activating the lymphatic system, and strengthening all the internal organs. The colon walls are especially stretched, which will help you to relieve constipation.



2. Brisk Walking

Brisk walking is the best exercise to ease constipation problems. This simple exercise helps to move the intestinal tract. Take long and strong strides, shoulders back and arms swinging. For maximum results, brisk walk for 30-40 minutes.



3. Squats

Squatting aligns more of the intestinal tract downward, but only "three-quarter squats" are effective in moving your bowels. To perform a three-quarter squat, bend down half as far as you would bend to sit in a chair.



Abdominal Exercises for Constipation

These stomach exercises develop good muscle tone in the abdominal wall and diaphragm, which will promote regular bowel movements and reduce constipation.


1. Pelvic Tilts

Lie on you back with folded knees. Make sure to feel a gap between the curve of the lower spine and the floor. As you contract your abs, try to fill up this gap as much as possible.


If you're pregnant and find it hard to lie down, you can also press your back against the wall to do the pelvic tilt on slightly bent knees.



2. Leg Slides

Lie on the back with both knees bend, hip-width apart.

Keep your back flat by pulling in stomach muscles. You may want to place your hands on the lower abdomen to check.

Inhale and slide your right leg outwards. Make sure your heel is flat.

Exhale (heels still flat on the floor, and knees slightly bent) and slide back slowly to neutral position. You should feel a contraction in your lower abdominal muscles.

Repeat with your left leg.



3. Abdominal Curls

Lie on your back with both knees bend, relax. Warm up by rolling your neck side to side.

Use one palm to cradle the base of your head, and point your chin towards floor.

Put the other hand on your lower abdomen to make sure stomach doesn't bulge out too much.

Gently push shoulder blades towards the floor

Inhale, exhale and crunch lightly. Hold for 5 seconds, and release.


Do these exercises on a regular basis, and you should be able to reduce constipation and improve your bowel movements.


constipation exercise

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