An upset stomach and digestive system is a problem many people are familiar with. Due to frequent overeating, non-observance of the food intake regimen, because of poor quality products, our intestines first of all suffer. To keep the body in good shape, you need to make a lot of effort. One of the methods of healing the gastrointestinal tract is gymnastics.
General information about gymnastics
Gymnastics for the intestines should help to improve the functioning of the digestive system and help the blood supply. The ideal option is a set of exercises selected individually by a specialist in physical therapy. This is done taking into account the gender of the person, his weight, general physical fitness and health.
In fact, it is not always possible to use the services of a personal trainer, which is why many people choose universal sets of exercises aimed at increasing the intestinal motor activity and normalizing the blood circulation of the abdominal organs. Exercises belong to the category of simple, to fulfill them is not difficult.
Classes should be held daily. It is preferable to do in the morning, before going to the toilet and defecating. If you exercise in the evening, then only a few hours before bedtime. Gymnastics with intestinal adhesions must be performed at a leisurely pace. If you feel good during exercise, then the number of repetitions and their pace can be slightly increased. During classes, you may experience mild, but passing quickly fatigue.
Beneficial features
Intestine exercises are widely used in therapeutic practice. Gymnastics has several advantages:
- normalizes the digestive tract after a disorder, reduces pain;
- improves the tone of the intestinal wall;
- helps to cope with dyspepsia;
- relieves constipation;
- regulates the excretion of bile;
- promotes the removal of gases, reducing flatulence;
- strengthens the abdominal muscles;
- struggles with fatty relations at the waist.
A pleasant bonus of exercises is an improvement in the general condition, an increase in flexibility and mobility.
Possible consequences
To prevent the occurrence of complications from physiotherapy exercises, you do not need to perform exercises if there are contraindications. If a person is diagnosed with organic pathology, even minor physical exertion can cause an increase in intra-abdominal pressure and lead to injury to the internal organs of the digestive system.
When doing gymnastics daily for intestinal function, it is very important to increase physical activity gradually. You also need to monitor how the body responds to classes.
Contraindications and side effects
The presence of structural abnormalities in the organs of the gastrointestinal tract is a direct contraindication to gymnastics for intestinal motility. Changes become a real mechanical obstacle to the passage of feces, so in this case physical education will not help to solve the problem.
These pathologies include:
- adhesions in the intestines;
- tumors and scars;
- enlargement of the colon or any part of it;
- gigantism of the colon;
- polyposis of the stomach, intestines;
- intestinal bleeding accompanying constipation.
In addition to these contraindications, one must take into account the general state of human health. So, physical education should be abandoned in the following cases:
- high body temperature;
- severe cardiac pathologies;
- inflammation or infectious processes;
- purulent dermatitis;
- skin and sexually transmitted diseases.
Gymnastics for the intestines is considered an excellent treatment option for patients who have no contraindications to physical activity. This healing method of treatment, unlike taking medications, has no side effects.
Causes of constipation
The most common bowel problems are impaired peristalsis and untimely emptying.
There may be many reasons for this:
- everyday stool delay, suppression of urge to defecate;
- improper nutrition - a small amount of fiber and ballast substances coming from plant foods;
- mental pathologies - neurasthenia, hysteria, depression;
- bowel disease - chronic colitis, the presence of malignant tumors;
- insufficiently mobile lifestyle.
So, sedentary work often makes the muscle corset weak, the abdominal press and small pelvis suffer. This contributes to the development of constipation.
Improving intestinal motility
Problems caused by a sedentary lifestyle, chronic colitis, or weakness of the muscles of the pelvis and abdominals can often be solved with a set of exercises. Simple movements in a short period of time will strengthen the abdominal press and directly the muscular corset of the small pelvis. Light physical activity in the form of gymnastics from the prolapse of the intestine helps to improve peristalsis.
Exercise
Gymnastics for the intestines with constipation consists of the following exercises:
- You need to sit on a chair, slightly lower the chin, the forearms should be located on the hips. Now the brushes must be raised to the shoulders, gently bend in the lower back, and raise the chin. Then - become in the original position. The exercise needs to be repeated 6-8 times.
- To sit on a chair, straightening the spine, the forearms should be placed on the hips. From this position, one knee should be lifted first, then the other. Run 10-12 times.
- Sitting on a chair you need to hold the seat with your hands. From this position, the shins should be raised in turn. Repeat exercise 8-10 times.
- Sit on a chair, raise hands to shoulders. Alternately do swings with legs bent at the knees. Run 10-12 times.
- To occupy the main position - standing straight legs together. Raise your hands, at the same time stand on the toe of your left leg, bend your right leg at the knee and also raise. Then you need to slowly get on your heels with both feet, while hands should be spread apart. Cross your legs and place your arms at the waist. Do swings with your right hand and foot to the side, standing on your left foot. Repeat for the other side. Run 6-8 times.
- Feet put a little wider than the shoulders, hands set on the belt. Take both hands to the sides, then return to the original position. Repeat exercise 12 times.
- To take a starting position - standing straight legs to shoulder width apart. You need to lean left and right 10 times.
These exercises will take 10-15 minutes. They are an effective prevention of constipation, which was caused by physical inactivity, intestinal pathologies and sagging muscles of the abdominal and pelvic muscles. You need to deal with this complex only after consulting a doctor.
Benefits of Respiratory Practices
Respiratory gymnastics is one of those wellness methods that can be used for a variety of diseases of the digestive system. It can be practiced by people with the following gastrointestinal problems:
- constipation
- flatulence;
- decreased tone of the intestinal wall;
- adhesions in the abdominal cavity.
Also, respiratory gymnastics for the intestines will become an effective prevention of many pathologies.
One of the advantages of this complex is that exercises can be done in any position convenient for a person. You need to start with 3-4 repetitions. During the first month of classes you need to try to increase the number of approaches to ten.
During classes, you need to carefully monitor your well-being. If there is fatigue, discomfort, some malaise or pain in the abdomen, gymnastics should be stopped.
Core exercises
The exercises are as follows:
- You need to take a deep breath, then exhale. Now you need to hold your breath and slowly, but rather strongly draw in your stomach. After 3 seconds - inhale, gradually relaxing the abdominal muscles.
- Inhale deeply, then exhale. You should hold your breath and slowly, but quite strongly inflate your stomach and hold in this position for 3 seconds. Now you can breathe in, slowly relaxing all the muscles.
- Take a smooth breath. Hold your breath for a few seconds. You need to try to feel the tension of the diaphragm. Now you should continue to inhale the air, while slightly protruding the abdominal wall. Without finishing a breath, you need to pause again, wait a few seconds. During this time, you should inflate the stomach, then sharply pull it in and complete the breath. After that, exhale, while relaxing all the muscles of the abdomen.
- First you need to exhale sharply, while dragging your belly into yourself. Hold your breath, after 4 seconds, relax the abdominal muscles. Then take a breath and inflate the stomach as much as possible.
Bodyflex and Oxisize
Very popular are such breathing exercises for the lazy intestines as body flex and oxysease. It’s pretty easy to master the exercises. Classes have a general healing effect on the body, in particular, affect the condition of the intestine.
Exercises are aimed at training abdominal breathing. As you know, it normalizes the diaphragm. This leads to improved blood circulation in the abdominal cavity and stimulates the intestines.
Improving diaphragmatic respiration, a person activates the so-called lazy intestines. The respiratory muscle, which is located inside the abdomen, is located on the verge of the abdominal and chest cavity. When a person takes deep breaths, it starts to work well and stimulates the contraction of the intestinal walls, which contributes to an easier promotion of feces.
According to instructors, diaphragmatic exercises rejuvenate the tissues of the digestive system by saturating them with oxygen and other nutrients. Respiratory practice allows you to solve the problem of irregular stool, helps to remove toxins from the digestive tract, clear the rectum from slagging. However, before starting classes, it is important to familiarize yourself with the contraindications and, in the presence of chronic diseases, consult your doctor.