Contents:
- Medical Video: How to Empty Your Bowels Without Straining
- Can exercise be used to treat constipation?
- Exercise to treat constipation
- 1. Cardio
- 2. Yoga
- 3. Pelvic floor muscle training
Medical Video: How to Empty Your Bowels Without Straining
Constipation, also called constipation, is a condition when you have difficulty defecating. For those of you who experience constipation, surely pain or discomfort in the stomach can interfere with your activities. Well, there are some sports that can reduce constipation. These movements are also very easy and practical for everyone. What are the sports movements to deal with constipation? Check here.
Can exercise be used to treat constipation?
Sports, especially gymnastics, can speed up the movement of food in the large intestine. If fast food passes in the large intestine, there will be less amount of water absorbed from the feces into the body.
Why should you absorb less water? If a lot of water from the stool is absorbed, it will make the texture hard and dry so that it is difficult to pass through the intestine. If the texture is not too hard because it contains enough water, the stool will flow smoothly out of the body.
In addition, exercise will also help breathing and increase heart rate. This condition will stimulate natural contractions of the intestine. Intestinal muscles that contract efficiently will help expel food in the intestine more smoothly.
Exercise to treat constipation
1. Cardio
Cardio exercise will improve breathing, heart rate and stimulate muscles and nerves to work optimally. In addition, lifestyle changes that are made when you routinely cardio exercise are very likely to make your water intake higher, diet better, and stress can be reduced.
Cardio sports for example walking, swimming, zumba, and jogging.If you work or have outside activities, make your body always active when traveling, for example by walking fast.
First, warm up by walking normally for 5 minutes. Second, for 30 minutes walk with a fast tempo. Third, when approaching 30 minutes, reduce walking speed while doing stretching.
If you are unable to do up to 30 minutes of brisk walking, do it in 10-15 minutes walking fast several times a day.
2. Yoga
Some yoga poses can reduce stress and increase blood flow to the digestive tract so that it can stimulate bowel movements. That is why yoga can be one of the sports to deal with constipation. There are several poses that you can do both morning, evening, and night at home.
Paint and cow pose
The movement of this pose starts with a position like a baby that will crawl. Both palms and knees are attached to the mattress or floor. When a paint pose does exhale. Whereas when you pose cow do breath withdrawal. Repeat the movements alternately paint, cow, paint, cow, and so on up to 10 times each pose. Follow the following picture.
Wind relieving pose
Lie on the mat. Bend both feet above the chest. Hug both legs with your hands. Hold a few minutes. You can also do it with the foot position alternately. One straightened, one bent while hugging and holding for 30 seconds. More specifically, consider the following picture.
Suspine twisting
Lie on the mat. First, bend your legs like a one-foot wind relieving pose. Second, push the bent leg to the opposite side. If the right foot is bent, it is pushed to the left and held in this pose. The shoulder position must stick to the mat. Only legs move. Hold the pose as shown below. Then alternately the left leg section.
3. Pelvic floor muscle training
Around the pelvic bone there is a group of muscles that support organs in the pelvis and lower abdomen. Having problems with pelvic conditions during constipation makes it difficult for a person to move his muscles during defecation. These movements can help improve your pelvic condition.
Deep squat pose
This position does a squatting pose with the right and left foot wide open. Keep your ankles and knees in a parallel (vertical) position, rather than knees exceeding the ankle position. Load your weight back, to the buttocks, and to the bottom.
Initially it might be a bit heavy for some people, so you can use a short chair at first to support your weight that is centered on the buttocks.
Slowly, pull your chair and train your gluteal muscles to hold your own weight. Lower your body as far as you can while keeping the knee position not above the ankle, but parallel.
Between the right and left legs, insert your hand as shown below. Repeat this pose 10 times.
Forward Lunge
Step one foot forward. Lower your hips until both feet are in front and behind form a 90 degree angle. Make sure your knees are perpendicular to your ankles, not too forward or backward. Perform alternately right foot and left foot. Do 5 repetitions for each leg, and hold each pose for 5 seconds.
