When you feel bloated or constipated the abdominal and back muscles are tight because the organs are expanding and heavy. Whether you are trying to reduce the bloat or prevent it, the goal with stretching is to open up the back muscles while putting pressure on the abdominal muscles and stomach to move the gas or stuck bowel movement. You may want to do the stretches in the privacy of your own home if gas does release out of the body. Get out your yoga mat or find a place on the floor near a wall. To complete all 5 stretches will take about 10 min. and best to do in this order. It’s ideal to do it in the morning before the bloating starts and to try to get a good bowel movement. Prevention is the best form of medicine.
Child's Pose
Child's Pose compresses your abdomen to help relieve bloating while gently stretching your back muscles. To get in the pose, start on your hands and knees on your yoga mat before shifting your hips back onto your heels while keeping your arms planted ahead of you. Rest your head on the mat and remain in the pose for a minute or two.
Knees to Chest
Instead of bringing your chest to your knees you bring your knees to your chest. This stretch puts pressure on the abdomen while stretching the back helping release the build up of gas and improve digestion. To begin the pose, lie flat on your back and pull your knees to your chest, holding them there, hold for 30 seconds as you feel the low back stretch. Next, gently rock to one side and hold for 30 seconds and then rock to the other side and hold for another 30 seconds.
Seated Spinal Twist
Similar to knees to chest stretch, the seated spinal twist works to relieve gas and help digestion but we are putting pressure on the abdomen in a different way. To begin, sit on the floor with your legs straight out in front of you. Bend your left knee and cross your right elbow over until you feel some resistance. Inhale and extend your spine upwards. Exhale and twist deeper. Hold this position for 30 seconds, then reverse.
Standing Forward Bend with Legs Apart
This is another stretch to open up the back and put pressure on the abdomen. Stand up with back straight and legs apart. Hinge from the waist and round your spine as you reach for the floor. If you can’t reach the floor hang or place hands on a yoga block. You should feel a stretch in your back, hamstrings, calves. Let your head hang heavy to stretch your neck, and reach your tailbone to the sky to maximize the stretch. For a deeper stretch, touch your shoulders with opposite hands and allow gravity to do the rest, opening up the midback. Opening up your neck in this way helps because the nerves to the stomach come from the neck.
Legs Up the Wall
Finish with this gentle inversion that encourages blood flow and aids in digestion. To do it, lie on your back, feet facing a wall. Inch your butt up against the wall and raise your legs up to rest against the wall with your feet flexed, arms at your side, or wherever is most comfortable for you. If you have tight hamstrings, sit further away from the wall, or place a bolster or long pillow beneath your lower back for extra support. As you lay there for at least 90 seconds do deep breathing from your diaphragm. The diaphragm sits on top of the stomach so as the diaphragm moves up and down in your breathing it massages the stomach giving it relief.
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