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The best exercise to relieve constipation immediately

What is constipation?

Constipation is a condition in which a person has bowel movements that are painful or don’t happen often enough. Most of the time, a person is considered to be constipated if they have bowel movements less than three times a week and pass small amounts of hard, dry stool. Normal bowel movements, on the other hand, can happen three times a day or three times a week, depending on the person.


How is constipation relieved through exercise?

Exercise for constipation shortens the time it takes for food to move through the large intestine, which helps with constipation. There is less water that is absorbed from the stool this way, so it takes in less water. People who have hard, dry stools have a harder time getting them out of the way.


Your heart rate and respiration rate also go up when you do aerobic exercise, which is a good thing. You can use this to make the muscles in your intestines move. To help remove faeces, squeeze the intestines more. It is an exercise to help you poop.


Exercising can help you stay healthy in general, but it can also make the muscles in your gut contract more, it is things to help you poop more quickly. Movement and exercise are always good ways to fight constipation. Do a quick walk or workout if you haven’t been moving much recently so there is no motion problem.


The best exercise to relieve constipation immediately


1. Wind relieving pose is an exercise for constipation

Lie down on a mat with your legs spaced about hip-width apart.

You should raise your legs, fold your knees, and bring them to your chest.

Grab your knees.

Keep your breathing normal.

Make sure your head is up. Try to get it close to your knees.

For about 5 to 10 seconds, stay in this way. Keep your breath.

Place your head on the floor and breathe out.

Take a deep breath and put your head close to your knees once more. Take a normal breath, it is an exercise for soft stool.


2. Half-wind pose exercises to relieve constipation

Lie on a mat with your feet shoulder-width apart and your hands by your side. This is where you start.

Lift the right leg off the ground, bend the knee, and bring it close to your body. Do this on both sides.

With your hands, you can hug your folded leg and hold on to it.

Hold this pose for three seconds. Then, do it again.

The right knee should move toward the left side of your chest.

Make sure you stay in the same place for about 3 to 5 seconds.

Return to where you started.

Repeat this with your left leg.

Do the set 5 times it is an exercise for constipation


3. Half spinal twist

Place your feet shoulder-width apart and your hands by your side on a mat. This is where you start.

Lift the right leg off the ground, bend the knee, and bring it close to your body. Do this on both sides.

The folded knee is to hug, so hold on to it.

Push the left knee toward your chest.

You should put your right hand on the floor and twist your body to the left until your knee is on the ground.

Hold this pose for about three to five seconds, then let go of it and move on. Keep your breath.

Return to where you started.

Repeat this with the other limb.

Do this set five times it is an exercise for constipation


4. Child’s pose

On a mat, get on your hands and knees.

Push your hips down and toward your ankles so that your arms are spread out on the ground.

Make sure your head is tucked between the arms.

Keep breathing and stay in this position for about 10-15 seconds, then let go of it.

You can push your knees outward to stretch the muscles in your lower back and thighs, or you can bend your knees.

Return to where you started.

Do this five times it is an exercise for constipation


5. Cobra pose

Exercise to help with constipation is that take a nap on your back. Keep your palms flat on the floor, close to your chest, with your elbows pointing up, and keep your hands close to your body. It’s best to touch the ground with the forehead, keep the legs close, and point the toes. This is where you start.

Lift your head and push your upper body off the ground. This is how you do it.

Hold this pose for 10 seconds, then let go of it and move on. Keep your breath.

Return to where you started.

Do this five times


6. Butterfly pose

Take a seat and spread your legs out.

Bend your knees so the soles of your feet meet. With both hands, hold the toes.

Pull your heels as close to the groyne area as possible.

Flutter your legs up and down to stretch the muscles in your inner thighs and groyne area, which can get tight.

50 times, do this exercise for constipation


7. Deep squat

You should stand straight with your feet more than shoulder-width apart and your toes pointing out of your body. Join your palms together.

The best way to do this is to push your hips out, bend your knees, and lower your body.

Push the knees out with your elbows and sit down. This is also called Malasana.

Keep your spine straight, your feet flat on the ground, and your head level.

Hold this pose for about 10 seconds, then get up and go back to work. So, these exercises get the poop out.

Count backwards from 5.


8. Half Lying Leg Ups

On the mat, put your legs out.

lean back on your elbows.

When you do this, lift both of your legs off the ground at a 60° angle. Your shoulders should be relaxed. You should look down at your knees, too.

Lift your legs as soon as they touch the floor, then lower them again.

Do this about 10-20 times. This exercise is to help you poop.


9. Chair exercises

Stay on a chair with your spine straight, feet flat on the ground and palms on the thighs and look forward.

Bend from the waist and let your hands touch the ground.

Hold this pose for 10 to 20 seconds, then let go of it.

Lift your upper body and get back to where you started, so you can start over again.

Let go of the floor with your right leg. Bend over and grip your thighs with your hands. Bring your right leg to your chest.

Bend your head down and try to touch your forehead to the knee with it.

Hold this pose for 10 seconds, then let go of it and start again.

Let go of your hands and do the same thing with the other leg. Do this for both legs.

Repeat the set about 10 times. These exercise to poop easily


10. Pelvic Tilt Ball Squeeze

People who are lying down should flex their knees. If you have flat feet, you should follow this rule.

Between your knees, put a medicine ball

It’s important to do the pelvic tilt into the pelvic floor muscles and push your lower back down to the floor.

Lift both legs off the ground with the medicine ball.

Legs should be used to squeeze a ball as you keep the lower back pressed to the ground.

Count to three and let go of the squeeze.

Do this five times. As it is an exercise to help constipation


11. Deep breathing exercises

Deep breathing is another simple way to exercise for constipation it works better and relieves any stress that may be making you constipated, so it’s a good idea to do it. Exercises that make you breathe deeply can be done in almost any place. They only take a few minutes, and you can do them almost anywhere. It is one of the exercises to relieve constipation immediately.


Then, sit down in a chair with your back straight and your hands resting on your lap.

Breathe out through your mouth completely. For a count of four seconds, close your lips and inhale through your nose as you count.

Keep your eyes on this. Breathe in and out for a count of seven seconds.

Exhale all the air you have in your body. For a count of eight seconds, you should breathe out through your mouth.

Repeat these steps again three more times, for a total of four complete cycles of the same steps


Make a constipation exercise a regular part of your life to help prevent and treat constipation. Aim for 150 minutes per week of moderate aerobic activity. That’s the same as doing aerobic exercise for 30 minutes every day, five days a week. If that seems too hard for you, start with a smaller goal. Try to do something physical every day to stay in shape. Therefore, the above-mentioned exercises are good exercises for constipation.



https://www.truemeds.in/blog/exercise-for-constipation



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