Exercises to improve digestion and bowel function. The best exercises for the intestines

Lack of stool for more than two days, difficulty defecating are signs of constipation.

If the symptom occurs suddenly, is replaced by diarrhea, the stool is bloody or has a foul odor, then the person needs medical advice.

Constipation exercises will help you get rid of the unpleasant symptom and dangerous consequences.

Exercise Help

Problems with stool can also occur in healthy people. Intestinal dysfunction is provoked by poor nutrition, low physical activity, and nervous overstrain.

Isolated cases should not cause alarm. If they appear with some frequency, then unpleasant consequences arise. Among them are headaches, anxiety, and insomnia.

Weakened abs, disruption of intestinal flora, peristalsis, and gas formation become causes of delayed bowel movements. More complex health problems may arise.

Violations are treated not only with medications, but also with physical exercise. Regular sports and a set of special therapeutic physical activities will help strengthen the abdominal muscles, normalize gas formation, and improve the functioning of organs.

Exercises will strengthen muscles and teach proper breathing, will prevent retention of bowel movements. If they are available, they will help solve the problem.

Effective exercises for adults

Exercise therapy for constipation does not only consist of physical activity, exercises, and exercises. Therapeutic exercise teaches an active lifestyle and shows its benefits.

Any physical exercise will do. You can start with simple tasks. The following are useful for intestinal function: walking for 15 minutes every day, leisurely running, swimming. These actions are especially important for people leading a sedentary lifestyle.

Aerobic exercise

Fresh air has a positive effect on peristalsis in adults. It is useful to walk, run, and cycle more. Such activities are available to everyone.

Execution simple gymnastics will improve blood flow to organs digestive system.

Strong muscles abdominal exercises improve intestinal function, which means they need to be constantly trained. Muscle compression will lead to the rapid production of digestive enzymes. Consequently, feces will pass through the intestines faster.

Exercise

The easiest and most accessible exercise for everyone to perform at home is the “bicycle”. It is advisable to do it in the morning, without getting out of bed. At the same time, it will strengthen the muscles of the buttocks and legs.

Bowel exercises for constipation:

1. Lie on your back, join your legs. Raise to a height of 30 cm. Hold for 20 seconds. Lower the limbs. Do 5 repetitions.
2. Lie down on your stomach. Spread the lower limbs slightly. Raise and lower first the left one, then the right one. Do not touch the surface. Perform the movement 10 times.
3. Lie on your back. Raise your feet. Palms up. Breathing is slow. Sit down.
4. Lie down. Bend the lower limbs. Pull them towards the chest. Straighten. Return starting position. Perform the movement 10 times.
5. Get on your knees, placing your upper limbs perpendicular to the floor. Do swings with your legs alternately. Repeat 10 times.

The complex is useful to perform to improve intestinal function, strengthen the muscles of the back and legs.

Effective exercises for the elderly

Moderate intensity exercise will help activate intestinal motility in older people. They tone muscles and improve general condition body.

Regular exercise for constipation has a positive effect on the body. It is as follows:

• Peristalsis is stimulated. With age, the tone of the intestinal wall decreases, problems with stool arise due to deterioration of motility. Exercise helps fix this.
• Metabolism improves. Training stabilizes the process of absorption of nutrients and their delivery to internal organs, stimulate the digestive system.

Older people can do gymnastics at home.

• Tilts of the body to the right, left.
• Shallow squats.
• Lunges forward alternately with the right and left leg.
• Turns left and right.

These simple exercises It is advisable to do it in the morning, it activates intestinal motility.

It is useful to perform an independent abdominal massage. Stroke it, press a little.

The movements begin from the right iliac region, move to the right, then to the center, to the left. Finish the massage in the left iliac region.

Kneading the peritoneal wall allows you to stimulate contraction of the intestinal muscles. The procedure should be carried out with a warm palm.

Set of exercises:

1. Lying on your back, make rotational movements with your legs. The abdominal muscles are activated and intestinal activity improves.
2. Lie down. Bend your knees. Bring them to the chest. Hold the position for 20 seconds. Lower.
3. Get on your knees, lean on the floor. Take a deep breath and exhale with your stomach.
4. While standing, perform side turns. Then tilt left and right.
5. Lie down. Straighten the lower limbs. Raise. Hold them for 10 seconds.

The number of approaches can be varied. It depends on the general condition of the body and age. You need to do the exercises regularly.

Swimming and water aerobics will have a beneficial effect not only on intestinal function, but also on the health of the lungs and heart, and also normalize blood pressure.

In addition, exercise in water stimulates work nervous system, have a beneficial effect on the psychological state. The number of visits to the pool can be limited to two per week.

Exercises for children

Irregular bowel movements in children are not uncommon. Poor nutrition, psychological problems associated with potty training, and gastroenterological diseases can cause irregular bowel movements.

If a child systematically experiences difficulties, then it is necessary to contact a pediatrician or pediatric gastroenterologist.

If children are constipated, it is necessary to do morning exercises with them every day, preferably on an empty stomach. Each exercise should begin with 3-5 repetitions, gradually increasing their number to 10. Parents should monitor the quality of exercises.

Approximate complex:

1. Walking in one place. Raise your knees high. Perform the movement for 20 seconds.
2. In a standing position with your legs spread wide apart, bend forward without bending your knees. Hands should reach the floor. Perform 15 times.
3. Standing, spread your legs shoulder-width apart. Make side turns.
4. Perform bends.
5. Squats with palms extended forward. Quantity – 10.
6. Walking on all fours. Perform the movement for 20 seconds.
7. In the same position, perform swings with your legs straightened back. Bend your leg at the knee, pull it towards your chest. Take the starting position. Repeat for the other leg.
8. Lie on your stomach. Grab your ankles. Perform rocking movements. Make 5–10 movements.
9. Exercise "Bicycle".
10. Sit up from a lying position. Touch your toes to your toes without bending your knees. Do this 10 times.

Parents should ensure that children do not suppress the desire to empty their bowels and stop the game in time. It is also necessary to adhere to the regime proper nutrition.

Exercises for pregnant women

Often, problems with bowel movements occur in women during pregnancy. The growing uterus puts pressure on the intestines, delaying the movement of feces. During this period, women move less and take medications containing iron. As a result, intestinal peristalsis becomes difficult.

To eliminate the problem, pregnant women should move more and perform simple movements:

• Tilt left and right.
• Do circular rotations body.
• Squat with a straight back.
• Pull your legs towards your stomach. Bend them at the knees.

Physical activity will help move stool and make defecation easier.

Breathing exercises for constipation

There is a special complex designed to improve the performance of the diaphragm. This will have a positive effect on intestinal function. Breathing exercises are useful if you have difficulty defecating.

Sequence of exercises:

1. Perform lying down, in a relaxed state. When inhaling, in order to control its depth, fingers are placed on the stomach.
2. The exhalation should be deep. At this time, the diaphragm is pulled towards the chest, and the stomach – towards the spine. The fingers seem to fall down with the stomach down.
3. Inhale with your stomach.

This complex solves problems with defecation. It can also be performed for hemorrhoids.

Yoga

Effective exercises Indian gymnastics help improve metabolism and peristalsis:

• Half lotus. Sit down. Cross your legs. Take a deep breath, releasing air into your stomach. Exhale. Stay in this position for 5 minutes.
• A dog that looks down. Stand on your upper and lower limbs. Raise your torso. Legs are straight. Push off, straighten your arms. Take a few deep breaths.
• Stretching tree. Stand up. Keep your back straight. Place your feet at a distance of 10 cm. Interlace your fingers. Raise above your head. Breathing should be calm. Slowly lean left, then right. Perform 15 times.
• Plow. Take a supine position. Throw your legs over your head. Support your lower back with your palms. Touch the floor surface. Hold the position of the torso for 15 seconds.
• Back twisting. Lie down. Pull your knees towards your chest. Turn to right side. Left hand pull forward, turn your head there.
• Raising your legs. Lie down. Place your palms under your buttocks. Lift one at a time. Do not bend. Perform 10 times with your left leg, then with your right.
• Triangle. Place one leg forward, the other back, turning it 90˚. Turn your body towards the first leg, put your arms forward. Tighten your muscles and bend towards the first leg. Perform from the hips, lowering your arms as far as possible. Raise your other hand. Stay in this position for 10 seconds, take deep breaths.

When and how to do exercises

The number of approaches and duration of execution depend on the state of the body, sports uniform person.

Any exercises are performed before meals or an hour after meals. Otherwise, there is a delay in the production of enzymes that are involved in the digestion of foods. This causes bloating, cramps, and constipation. Immediately after eating, a walk on the fresh air.

It is advisable to ride a bicycle for 10 minutes to half an hour; the aerobic complex must be performed for at least 15 minutes.

Gymnastics for constipation improves the functioning of the digestive organs and eliminates the problem of difficult bowel movements. Physical exercise has a positive effect on overall health and benefits the body as a whole.

Treating constipation with exercise has been practiced for a very long time. It should be noted that regular physical activity can not only get rid of this unpleasant condition, but also significantly improve intestinal function.

What are the most effective exercises for constipation? We will talk about this below. You will also learn about why difficulties with bowel movements occur and how they manifest themselves.

Basic information

Before introducing exercises for constipation, we should tell you what this phenomenon is.

In medicine, constipation is called slow, systematically insufficient or difficult bowel movements. WHO classifies this problem as a disease. Although most gastroenterologists argue that constipation is not a disease, but just a symptom.

Causes

Why does constipation occur (exercises for bowel movements will be presented below)? There are many reasons for the development of this condition. The most common of them include the following:

• unbalanced diet (for example, consumption of refined and processed foods with insufficient plant fiber);
• lack of a normal/habitual rhythm of life and exposure to stress;
• sedentary lifestyle (including the development of stagnation in the pelvis);
• general diseases (spinal cord diseases, intestinal tumors, diabetes mellitus, hemorrhoids, autoimmune systemic diseases, injuries of the anus and intestines);
• drug abuse, including laxatives.

The cause of episodic constipation is a disruption of the usual lifestyle (for example, while traveling).

Signs

Regular exercises for constipation allow patients to get rid of such unpleasant symptoms as:

• stool retention;
• muscle efforts during defecation;
• feeling of bloating and heaviness in the stomach;
• too dry and dense feces (including in the form of balls);
• feeling of incomplete bowel movement.

It should also be noted that chronic constipation often manifests itself as signs of dyspepsia, more precisely heartburn, decreased appetite, nausea, flatulence and abdominal pain.

In the chronic course of this pathological condition, intoxication of the body can occur. Against this background, the patient's condition noticeably worsens. He develops fatigue, increased irritability, general malaise, headaches and sleep disturbances.

Massage

What exercises help with constipation? First of all, doctors recommend normalizing intestinal function through massage. Regular implementation of such procedures will speed up emptying.

It is advisable to do a massage in the morning, without getting out of bed. First you need to carry out 10 stroking, rubbing and kneading in the navel area in a circular motion, strictly clockwise. After this you need to bend the knee right leg, and then, pressing it to the stomach, hold it in this state for several seconds. Next, you should slowly get out of bed, placing your right foot on the floor first.

To implement another massage method, you need to soak a towel in cold water, and then squeeze it hard. Wrapping a rag around right hand, it should be moved from the stomach towards the lower rib (on the right side) and back 5-9 times. After this, a similar procedure must be performed with the left hand.

If you perform these simple steps every day, you will definitely be pleased with the results.

Simple exercises for constipation

For greater effectiveness, after a massage, patients are recommended to perform the following exercises. You should drink a full glass of water (in large sips) at room temperature. After ¼ hour, you need to do 10 squats, and then squat for 17 seconds, then gently stretch your legs and squat again 4-5 times.

Such exercises promote rapid bowel movements. If this does not happen, you need to drink another 2-3 glasses of water. While drinking each of them, you should do squats.

Loads in a standing position

Treating constipation with exercise is especially popular among those who cannot use laxatives.

So, to get your intestines working, we suggest the following loads:

Exercises while sitting

To perform such physical activities you will need a chair with a back:

• Sitting on a chair and turning sideways to its back, lean forward, straighten as much as possible, and then cross your arms at the back of your head. After this, slowly lean back. At first, this exercise is quite difficult to perform. Therefore, you should hold the back with one hand, and bends should be done with a small amplitude. As a result of such exercises, you can strengthen the abdominal cavity, back, and also improve blood circulation in the gastrointestinal tract.
• Sitting on the edge of a chair, lean forward and try to reach your feet with your fingers. Returning to the starting position, bend one leg at the knee and clasp it with your hands, and then press it to your stomach. Do this exercise with the other leg. Such movements massage the intestines well and promote the release of gases.

Exercises for constipation during pregnancy

It is no secret that many women suffer from constipation during pregnancy. To get rid of this condition, we recommend constantly doing the following exercises:

• Standing on all fours and straightening your back, you should carefully bend down, lowering your shoulders. Returning to the starting position, you should move your pelvis back. Such actions should be performed 15 times.
• In the same position (on all fours), you need to take a deep breath and, rounding your back as much as possible, press your chin to your chest. After exhaling, the spine should be bent and the head raised as high as possible.
• While on all fours, you should rock slightly back and forth. Next, you need to rotate your pelvis left and right.

It should be noted that such exercises allow pregnant women not only to empty their intestines, but also to relieve organs such as the kidneys.

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Exercises against constipation

Home page » Intestines » Constipation

Lack of stool for more than two days, difficulty defecating are signs of constipation.

If the symptom occurs suddenly, is replaced by diarrhea, the stool is bloody or has a foul odor, then the person needs medical advice.

Constipation exercises will help you get rid of the unpleasant symptom and dangerous consequences.

Exercise Help

Problems with stool can also occur in healthy people. Intestinal dysfunction is provoked by poor nutrition, low physical activity, and nervous overstrain.

Isolated cases should not cause alarm. If they appear with some frequency, then unpleasant consequences arise. Among them are headaches, anxiety, and insomnia.

Weakened abs, disruption of intestinal flora, peristalsis, and gas formation become causes of delayed bowel movements. More complex health problems may arise.

Violations are treated not only with medications, but also with physical exercise. Regular sports and a set of special therapeutic physical activities will help strengthen the abdominal muscles, normalize gas formation, and improve the functioning of organs.

Exercises will strengthen muscles, teach proper breathing, and prevent bowel retention. If they are available, they will help solve the problem.

Effective exercises for adults

Exercise therapy for constipation does not only consist of physical activity, exercises, and exercises. Therapeutic physical education teaches an active lifestyle and shows its benefits.

Any physical exercise will do. You can start with simple tasks. The following are useful for intestinal function: walking for 15 minutes every day, leisurely running, swimming. These actions are especially important for people leading a sedentary lifestyle.

Aerobic exercise

Fresh air has a positive effect on peristalsis in adults. It is useful to walk, run, and cycle more. Such activities are available to everyone.

Performing simple gymnastics will improve blood flow to the organs of the digestive system.

Strong abdominal muscles improve bowel function, which means they need to be constantly trained. Muscle compression will lead to faster production of digestive enzymes. Consequently, feces will pass through the intestines faster.

Exercise

The easiest and most accessible exercise for everyone to perform at home is the “bicycle”. It is advisable to do it in the morning, without getting out of bed. At the same time, it will strengthen the muscles of the buttocks and legs.

Bowel exercises for constipation:

1. Lie on your back, join your legs. Raise to a height of 30 cm. Hold for 20 seconds. Lower the limbs. Do 5 repetitions.
2. Lie down on your stomach. Spread the lower limbs slightly. Raise and lower first the left one, then the right one. Do not touch the surface. Perform the movement 10 times.
3. Lie on your back. Raise your feet. Palms up. Breathing is slow. Sit down.
4. Lie down. Bend the lower limbs. Pull them towards the chest. Straighten. Return to starting position. Perform the movement 10 times.
5. Get on your knees, placing your upper limbs perpendicular to the floor. Do swings with your legs alternately. Repeat 10 times.

The complex is useful to perform to improve intestinal function, strengthen the muscles of the back and legs.

Effective exercises for the elderly

Moderate intensity exercise will help activate intestinal motility in older people. They tone the muscles and improve the general condition of the body.

Regular exercise for constipation has a positive effect on the body. It is as follows:

• Peristalsis is stimulated. With age, the tone of the intestinal wall decreases, problems with stool arise due to deterioration of motility. Exercise helps fix this.
• Metabolism improves. Training stabilizes the process of absorption of nutrients, their delivery to internal organs, and stimulates the functioning of the digestive system.

Older people can do gymnastics at home.

• Tilts of the body to the right, left.
• Shallow squats.
• Lunges forward alternately with the right and left leg.
• Turns left and right.

It is advisable to do these simple exercises in the morning, this activates intestinal motility.

It is useful to perform an independent abdominal massage. Stroke it, press a little.

The movements begin from the right iliac region, move to the right, then to the center, to the left. Finish the massage in the left iliac region.

Kneading the peritoneal wall allows you to stimulate contraction of the intestinal muscles. The procedure should be carried out with a warm palm.

Set of exercises:

1. Lying on your back, make rotational movements with your legs. The abdominal muscles are activated and intestinal activity improves.
2. Lie down. Bend your knees. Bring them to the chest. Hold the position for 20 seconds. Lower.
3. Get on your knees, lean on the floor. Take a deep breath and exhale with your stomach.
4. While standing, perform side turns. Then tilt left and right.
5. Lie down. Straighten the lower limbs. Raise. Hold them for 10 seconds.

The number of approaches can be varied. It depends on the general condition of the body and age. You need to do the exercises regularly.

Swimming and water aerobics will have a beneficial effect not only on intestinal function, but also on the health of the lungs and heart, and also normalize blood pressure.

In addition, exercise in water stimulates the nervous system and has a beneficial effect on the psychological state. The number of visits to the pool can be limited to two per week.

Exercises for children

Irregular bowel movements in children are not uncommon. Poor nutrition, psychological problems associated with potty training, and gastroenterological diseases can cause irregular bowel movements.

If a child systematically experiences difficulties, then it is necessary to contact a pediatrician or pediatric gastroenterologist.

If children are constipated, it is necessary to do morning exercises with them every day, preferably on an empty stomach. Each exercise should begin with 3–5 repetitions, gradually increasing their number to 10. Parents should monitor the quality of the exercises.

Approximate complex:

1. Walking in one place. Raise your knees high. Perform the movement for 20 seconds.
2. In a standing position with your legs spread wide apart, bend forward without bending your knees. Hands should reach the floor. Perform 15 times.
3. Standing, spread your legs shoulder-width apart. Make side turns.
4. Perform bends.
5. Squats with palms extended forward. Quantity – 10.
6. Walking on all fours. Perform the movement for 20 seconds.
7. In the same position, perform swings with your legs straightened back. Bend your leg at the knee, pull it towards your chest. Take the starting position. Repeat for the other leg.
8. Lie on your stomach. Grab your ankles. Perform rocking movements. Make 5–10 movements.
9. Exercise "Bicycle".
10. Sit up from a lying position. Touch your toes to your toes without bending your knees. Do this 10 times.

Parents should ensure that children do not suppress the desire to empty their bowels and stop the game in time. It is also necessary to adhere to a proper diet.

Exercises for pregnant women

Often, problems with bowel movements occur in women during pregnancy. The growing uterus puts pressure on the intestines, delaying the movement of feces. During this period, women move less and take medications containing iron. As a result, intestinal peristalsis becomes difficult.

To eliminate the problem, pregnant women should move more and perform simple movements:

• Tilt left and right.
• Make circular rotations with your torso.
• Squat with a straight back.
• Pull your legs towards your stomach. Bend them at the knees.

Physical activity will help move stool and make defecation easier.

Breathing exercises for constipation

There is a special complex designed to improve the performance of the diaphragm. This will have a positive effect on intestinal function. Breathing exercises are useful if you have difficulty defecating.

Sequence of exercises:

1. Perform lying down, in a relaxed state. When inhaling, in order to control its depth, fingers are placed on the stomach.
2. The exhalation should be deep. At this time, the diaphragm is pulled towards the chest, and the stomach – towards the spine. The fingers seem to fall down with the stomach down.
3. Inhale with your stomach.

This complex solves problems with defecation. It can also be performed for hemorrhoids.

Yoga

Effective Indian gymnastics exercises help improve metabolism and peristalsis:

• Half lotus. Sit down. Cross your legs. Take a deep breath, releasing air into your stomach. Exhale. Stay in this position for 5 minutes.
• A dog that looks down. Stand on your upper and lower limbs. Raise your torso. Legs are straight. Push off, straighten your arms. Take a few deep breaths.
• Stretching tree. Stand up. Keep your back straight. Place your feet at a distance of 10 cm. Interlace your fingers. Raise above your head. Breathing should be calm. Slowly lean left, then right. Perform 15 times.
• Plow. Take a supine position. Throw your legs over your head. Support your lower back with your palms. Touch the floor surface. Hold the position of the torso for 15 seconds.
• Back twisting. Lie down. Pull your knees towards your chest. Turn to the right. Extend your left arm forward and turn your head there.
• Raising your legs. Lie down. Place your palms under your buttocks. Lift one at a time. Do not bend. Perform 10 times with your left leg, then with your right.
• Triangle. Place one leg forward, the other back, turning it 90˚. Turn your body towards the first leg, put your arms forward. Tighten your muscles and bend towards the first leg. Perform from the hips, lowering your arms as far as possible. Raise your other hand. Stay in this position for 10 seconds, take deep breaths.

When and how to do exercises

The number of approaches and duration of execution depend on the state of the body and the person’s athletic form.

Any exercises are performed before meals or an hour after meals. Otherwise, there is a delay in the production of enzymes that are involved in the digestion of foods. This causes bloating, cramps, and constipation. Immediately after eating, a walk in the fresh air will be beneficial.

It is advisable to ride a bicycle for 10 minutes to half an hour; the aerobic complex must be performed for at least 15 minutes.

Gymnastics for constipation improves the functioning of the digestive organs and eliminates the problem of difficult bowel movements. Physical exercise has a positive effect on overall health and benefits the body as a whole.

vseozhivote.ru

Effective exercises for constipation

With unpleasant heaviness and the inability to go to the toilet, many patients use exercises for constipation. Gymnastics helps to improve the bowel movement and remove the “stone” from the stomach. It is recommended to perform manipulations constantly if a person’s intestines suffer from fecal stagnation.

• Characteristics of the disease
• The benefits of gymnastics
• Benefits of massage

Constipation is known to be quite dangerous. This is a condition in which the intestines do not work properly. Since the removal of feces, and with them harmful substances, from the body is not established, toxins return to the tissues and cause harm. To prevent this from happening, it is worth addressing the issues of bowel movement during constipation.

Characteristics of the disease

This state comes by various reasons. The culprit of most of them is the patient himself. He does not drink enough fluids, eats the wrong foods, and leads an unhealthy lifestyle. At the same time, he helps himself with laxatives, to which the body instantly gets used to. The situation is getting worse.

There are many types of constipation. Among them:

1. Short-term, when the cause of the illness is unstable characteristics (eating low-quality and hard food, a small amount of fluid, the inability to go to the toilet at the first urge, the postpartum period in women).
2. Chronic. Such constipation should be treated by a specialist. They are associated with existing intestinal and gastrointestinal diseases.
3. Technical. In this case, there is a foreign object in the human intestine that can only be removed surgically. These cases are rare, but occur in the practice of doctors.
4. Ulcer or gastritis.
5. Postoperative conditions when the intestinal muscles are powerless and cannot push the excess out.
6. Intestinal spasms as a result of a number of serious ailments.

The consequences of constipation are very dire. Toxins entering the body lead to deterioration of health, neurasthenia, pain in the head, stomach, and insomnia.

How to stimulate a lazy bowel?

Exercises for constipation will help improve intestinal motility. Eastern healers offer a program to improve intestinal permeability, the basis of which is the impact on special points using gymnastics.

It is important to train the abdominal and pelvic muscles. Stimulation of the necessary processes occurs through exercise. You can’t do without diet and massage here.

Exercises for the intestines are simple. To do them, you don’t need to constantly stand in front of the computer and look for suitable training programs. A number of options can be remembered and used for several years.

Most of the suggested exercises are done lying down. To do this, the patient does not need to get up, lay out the mat on the floor and begin his workouts. It is enough to do the exercises in bed, immediately after waking up. Manipulations not only activate the intestines, but also promote the release of gases and eliminate bloating. Strengthening the abdominal muscles will not hurt the patient either.

Exercises can be done for children from 4-5 years old. Over time, kids will be able to carry out manipulations on their own. You need to perform exercises up to 10 times a day. It is advisable to develop a routine and do manipulations at the same time. Gymnastics for the intestines with this approach will bring even more benefits.

Exercises for constipation should be performed slowly, commensurating each movement with breathing. No jerking. There are also contraindications. Among them:

• increased body temperature;
• ulcer;
• severe pain in the intestines;
• diarrhea;
• exacerbation of chronic diseases.

It is advisable to consult a doctor before starting the course, who will tell you how best to proceed in each specific case. If you experience pain or discomfort During the exercise period, you should stop the course and consult a specialist.

The benefits of gymnastics

Riding a bicycle in a prone position. Movements that simulate cyclocross racing (in slow motion) must be repeated up to 50 times. But first, limit the course to 10-15 scrolls.

Bend your knees and simply press them towards your stomach a couple of dozen times. The next technique is to lift your lower limbs up and return them to their starting position. 20 manipulations are enough. Lying down, spread and bring your legs bent at the knees up to 20 times in 1 approach.

Stand on the floor in a kneeling position. Stretch your arms and place them on the floor. Raise your legs alternately. No sudden movements. It is enough to perform the exercise 10-15 times.

While in a knee-elbow position, arch your back like a bristling cat. Take the starting position. Do the manipulation up to 20 times in 1 approach. Breathing: in the hood - inhale, initially - exhale.

Get back on your feet. Inhale and draw in your stomach, and as you exhale, stretch it out. Repeat the exercise 30 times. At the end of each approach, you need to walk intensively. You should raise your knees very high. You can also walk in place.

Stretch while standing and place your hands behind your head. Exhaling, lower your arms along your body. Walk around while standing and waving your arms. You can bend your knees while standing and at the same time make forward inclined movements.

Lying down, place your heels on the floor and move your body (especially your pelvis) up and down. Focusing on your elbows and heels, perform rotational movements with your pelvis counterclockwise and clockwise.

While lying down, inhale, raise your legs to level 90 and perform a scissoring movement. Lie on your right or left side, place your hand under your head, bend your knees. As you inhale, stick your stomach out, and as you exhale, lower it. Do the manipulation 15 times. Roll over to the opposite side and repeat the exercise.

Standing, while inhaling, raise your arms, exhaling, bend forward, stretch your stomach. Take the starting position.

Benefits of massage

The easiest way is to lie on your back and massage your stomach in a clockwise direction. Everything should be done gently. There is no need to allow sudden movements or pressure.

Everyone knows that the points of most active influence on various organs are on the feet. Lying on your back or sitting on the bed, you should intensively massage your feet. A hand massager is perfect for manipulation.

It is helpful to massage the areas between your index fingers every morning after waking up. The back surface of the little fingers - no less important point, according to traditional healers of the East.

Sacrum massage is the best stimulation of intestinal motor function. The massage should be carried out with the back of the fingers for a couple of minutes in one direction and the other. Massaging the point located in the left groin will lead to rapid bowel movement.

After the massage, you may feel the urge to go to the toilet. It is advisable to have time to drink a glass of water before going on a hike. This will enhance the process of stool removal and make the procedure easier and more painless.

Constantly performing a number of the above exercises will greatly facilitate the process of passing stool.

Patients who completed the course were able to achieve excellent results over a certain period. The main thing is not to make sudden movements during the manipulations. The intestines begin to act by reflex and no longer cause inconvenience to its owner. When completing a course of exercises, it is important to consult a specialist, conduct a diagnosis and identify the cause of constipation. If it is not of the extraordinary kind, surgery is not required; simple exercises will help correct the situation.

mygastro.ru

Exercises for constipation provoke peristalsis!

The accumulation of feces leads to discomfort and illness if measures are not taken. Constipation can be relieved with laxatives, but the body gets used to them and the problem returns. In addition, laxatives are not suitable for everyone, and you can use them short time. Children require special attention; the use of medications for them may become unsafe. How to cure constipation without medications? Should start with therapeutic exercises, it acts on the muscles of the intestinal walls, provoking peristalsis. Special exercises for constipation should be performed in the morning, first lying down, then sitting and standing. You should choose an average pace, not slow, but without unusual loads.

What causes constipation?

If serious diseases causing the pathology are excluded, constipation develops due to intestinal sluggishness or spasms. In the first case, the sedentary lifestyle characteristic of modern man is to blame. Not only automation of the workplace, but also soft food contribute to low mobility and weakening of the intestinal muscles.

The modern diet does not contain enough irritants; intestinal stimulation is weak or completely absent. This type of constipation is called atonic. The cause of spasms may be the intestinal reflex to pain or fear of its manifestation. It could also be psychological reasons if the intestinal condition is aggravated by chronic diseases.

Exercises for constipation

Therapeutic exercises for constipation, it is performed in the absence of acute pain, fever, or weakness. They start with a light massage, it helps to expel accumulated gases and loosen adhesions, if any. Massage is especially useful in the morning, when the intestines are toned and ready for emptying. He just needs to be provoked a little to do this by kneading in the navel area, rubbing clockwise. The massage is performed while lying in bed, then proceed to physical exercise.

1. Lying on your back, take a deep breath and bulge your belly. Exhale and press your hands on your stomach. Repeat 5 times.

2. Lying on your back, stretch, taking a deep breath and drawing in your stomach. At the same time, extend your arms up, then lower them down.

Gymnastics begins with such light exercises, preparing the body for more effective loads. It is important to perform bowel exercises for constipation every day; the minimum complex takes 20 minutes. While continuing to lie on your back, perform the following exercises:

3. Bend both legs at the knees and press them to the body with your hands for 10 seconds. Straighten your legs and lower them. Repeat with each leg in turn, then again with both legs at the same time.

4. Arm and leg stretches different sides. Lying in bed on your back, stretch your right leg and arm, then your left leg and arm. Repeat 10 times.

5. Close your hands behind your head. Raise the hip part and lower it to the starting position without delay. Repeat 10 times.

6. The “bicycle” exercise has a good effect on intestinal function. It is performed on the back. You can increase the load by placing your hands behind your head. The surface must be hard, for example a floor will do.

After gymnastics on your back, you can do the following complex: sitting, kneeling, standing full height. Thus, bowel exercises for constipation help keep the entire abdominal area toned. This is important both for the intestines itself and for the body as a whole, since the functioning of any organ is affected by the general state of health.

7. Standing on the floor on your knees, lean on your palms. Squat on your buttocks to the side alternately: left, right. Don't stop. Repeat 10 times. This exercise helps get rid of flatulence; it is a good stimulus for normal bowel function.

8. The “Swallow” exercise has been familiar to many since childhood. Lie on your stomach, bend your legs up, grab your ankles with your hands. Slowly bend your spine. Count to 10, return to the starting position.

How else can you help your bowels empty? Immediately after getting up, it is useful to drink a glass of cool water (on an empty stomach). You need to drink quickly, in large sips. If within half an hour there is no desire to have a bowel movement, you should drink 1 more glass of water. Tea, juice, milk are excluded, they are drunk during breakfast, and this procedure is performed on an empty stomach.

To prevent and prevent constipation, it is recommended to completely change your lifestyle and adjust your diet.

But to achieve better effect, use special exercises from constipation to increase physical activity.

They are aimed at improving intestinal motility, helping to regulate and normalize stool and prevent constipation.

By performing special physical exercises, you can improve intestinal motility and develop the muscles of the abdominal walls of the pelvis.

The meaning of physical exercise and general rules

For the effectiveness of exercises, complex treatment is used. Sometimes changing your diet is not enough, and regular use of laxatives leads to addiction.

If constipation has become a chronic form of the disease, such exercises are extremely necessary.

Gymnastics for the intestines for constipation, together with massage, improve health and stimulate the excretory function of the digestive tract.

This occurs not only due to the stimulation of abdominal muscle tissue, but also due to the effect on the autonomic nervous system.

Blood circulation in the abdominal cavity is normalized and all organs in it begin their active work. This type of therapeutic exercise relieves painful sensations for bloating and flatulence, promotes easy removal of gases.

Therapeutic exercises for constipation require regularity. Only with constant practice is a clear positive result possible. All the exercises are quite simple, and you can perform them right in bed.

Daily exercises of 20 minutes will allow you to forget about constipation forever. Each exercise is effective in its own way, so it’s enough to choose just 5 tasks you like. Perform each exercise 15-20 times.

They are done in the morning after waking up and 3 times throughout the day. Avoid exercising after meals. To do this, make an interval of 2 hours.

There are also certain contraindications for which such gymnastics is contraindicated. These include:

• Availability umbilical hernia and ulcers in the abdominal organs;
• During pregnancy and menstruation;
• During fever;
• For hypertension.

Basic exercises

Exercises for constipation in adults are easy to perform and not complicated. Good result is achieved if the complex is used breathing exercises.

To make the exercises comfortable, choose loose clothing that will not restrict movement.

To normalize bowel function, perform the following exercises for constipation:

• This exercise acts as a massage for the entire digestive system. To do this, spread your legs wide apart at shoulder level. Inhale slowly and deeply, forming an inflated belly in the form of a ball. Exhale smoothly and draw your stomach in. After a few seconds of break, repeat the exercise for the intestines. Repeat this task 3 times. Then you need to tense the intestines as if emptying them and relax again. All this must be done 7 times.
• These exercises improve intestinal motility. Legs are placed at shoulder level. One by one, raise your knees up at stomach level. They try to press their legs as tightly as possible. Repeat the task 7 times on each leg.
• Lie on your back. They raise their legs. Bend them at the knees. In a bent position, spread your legs in different directions and return to their original position. You need to do 10 repetitions, then increase the load.
• This exercise perfectly normalizes intestinal function. Lie on your back and raise your legs up. Bend your knees and press them to your stomach. You need to do 7 repetitions, then increase them. Such exercises are especially important for normal intestinal motility.
• While in this position, they begin to spin the air bike. This imitation of leg movement is necessary for constipation to normalize bowel function and regular bowel movements.
• Roll over onto your stomach and stretch your back, making your arms straight. They try to bend over. Remain in this position for a few seconds, then relax. Repeat 7 times.
• Lie on your side, straighten your leg and lift it up. In this position, lift and lower the legs, maintaining a right angle of 90 degrees relative to the body. They start with 10 swings, then increase their number.
• Sit on the floor and stretch your legs in front of you. Hands reach to the toes, but do not rush. Fix this position and start again. Do 5 approaches.
• For constipation, squats at home are very effective. But they need to be done correctly. To do this, place your legs at shoulder level and begin a smooth squat to the level of a right angle in the knee area.
• The body is tilted in opposite directions. This is an excellent bowel stimulation for constipation. Stand upright, bending alternately in different directions. Initially, 10 repetitions will be enough.
• They do a twist. To do this, the torso is turned in opposite directions, and the legs remain in their original position.

Why is gymnastics important in old age?

Gymnastics for constipation in older people has a positive effect on the condition of the entire digestive system.

Regular exercise for constipation will restore normal intestinal function and normalize regular bowel movements.

Important advantages when regular classes are considered:

• Peristaltic movements are stimulated. Motor skills are activated in older people, which leads to an increase in the tone of the walls of the excretory organ.
• Metabolism accelerates. Regular therapeutic exercises provoke good and rapid absorption of beneficial elements and their entry into the blood. Because of this, the functioning of the entire digestive system is normalized.
• The tone in the body increases, metabolism and all vital processes in the body accelerate. Physical exercise for constipation has a beneficial effect not only on the digestive system, but also on other organs and processes.

Such gymnastics is useful not only for older people, but also for other patients suffering from constipation.

But for older patients this is most necessary, because this is an excellent opportunity not only to improve intestinal function and get rid of constipation, but also a number of measures that allow you to adjust blood sugar levels and improve blood pressure.

To do this, it is enough to perform exercises at home for normal functioning of the entire intestine.

Gymnastics for the elderly

Start exercises for constipation with morning exercises. But not all older people have the physical ability to perform it due to age-related changes.

Muscles, joints and other organs may malfunction. But there are very simple exercises for constipation that can improve the functioning of the intestines and overall digestion.

Doctors encourage doing morning exercises, which should be done before breakfast.

Before starting classes, half an hour in advance, drink a glass of clean, cool water. It helps improve and normalize peristalsis.

What exercises are included morning complex classes:

• Bend the body in opposite directions while standing
• Lunges on both legs
• Circular pelvic rotations
• Correct squats

It is very important not to overload the body of older people. You need to properly distribute the load and not overwork. You should not force yourself to do the exercises, especially if you feel pain in the muscles and joints.

But ignoring classes is also unacceptable. They are very effective against constipation, so doing them is a must.

Regular walking

Among the exercises for constipation, for optimal bowel health, you need to do walking. This is the most effective way normalization of the process of defecation, both in adults and in the elderly.

• Activation of intestinal motility and the entire digestive system occurs. Due to the reduction of the anterior abdominal wall, the large and small intestines are stimulated during constipation.
• The lungs are actively ventilated. When they fully expand during walking, a certain pressure occurs on the diaphragm. When it contracts, massaging movements occur in the area of ​​the upper intestine, which leads to the launch and strengthening of motility. This is very important against constipation.
• Microcirculation increases. Daily walking, like other sports, provokes sufficient blood flow to all organs and systems, enhancing their functions. This also applies to the rectum, which is very important for constipation.

Swimming for constipation

Swimming is considered the most useful view a sport in which the entire muscle group works and respiratory function is normalized. Few people know, but swimming saves both adults and elderly patients from constipation.

What effect does swimming have on the human body for constipation?

• Provides stimulation of peristalsis of the excretory system. Thanks to water, natural massage effect. A significant problem goes away thanks to the work and activation of all muscle groups.
• Due to the activity of all muscle tissues, the entire body is toned. Because of this, energy is consumed with greater force, which leads to a significant acceleration in the absorption of nutrients and rapid processing of food. The same applies to the excretory function.
• During swimming, the lungs are actively developed. They exert their pressure on the diaphragm, which leads to massaging movements that provoke the intestines.

Swimming perfectly calms and relieves stress. This is very important because all these factors need to be addressed for constipation.

That's why this type sport is great for anyone age group. It is enough to visit the pool at least 2 times a week.

Bowel exercises for constipation are considered an excellent way to eliminate this problem. But it cannot be taken as a basis and used as the main and only method of treatment.

Elimination of constipation is carried out comprehensively, using other methods. When performing regular tasks, you need to adjust your diet by adding the necessary foods and dishes to your diet to help normalize and regular bowel movements.

Before we start physical activities, you should definitely consult your doctor. If there are chronic diseases or other indications, he may prohibit such actions for constipation.

You need to monitor your health. At the first signs of the disease, you must consult a doctor to diagnose the disease early stages. Self-medication is harmful to health.

Useful video

Weakness of the abdominal muscles is one of the main causes of constipation. A decrease in tone leads to stagnation of toxins in the intestinal system, suspension of the absorption of nutrients from food and gradual intoxication of the entire body. Proper and regular physical activity will help restore normal functioning of the digestive system. Next we will consider simple and effective exercises from constipation.

Intestinal exercises for constipation are a key factor in complex treatment with a number of significant advantages:

• First of all, during physical education all muscle groups are strengthened, which is beneficial for the musculoskeletal system.
• Restoring the tone of the abdominal muscles allows for a stable digestive process.
• Improved mood and general well-being.
• Strengthening the nervous system.
• Improving the body's protective functions and resistance to pathogenic bacteria.
• Normalization of the functioning of important organs and systems.
• Improving blood circulation and metabolic processes in the body.
• Affordable and safe way eliminate constipation.
• No need special training and skills to do therapeutic exercises.

Rules for performing exercises

In order for gymnastics for constipation to provide the most positive therapeutic effect, it is recommended to adhere to the following simple rules:

• Regular physical activity is the first and basic rule, which will help maintain all muscle groups in normal tone. It is best to do gymnastics an hour before meals, which will prepare the stomach for the normal digestive process.
• It is best to exercise in the morning to prepare the body for the working day and recharge with positive energy. 20 minutes of gymnastics per day is enough to prepare the muscles for active work.
• What exercises should I do? It all depends on which muscle groups need to be activated and the stage of constipation.
• To eliminate constipation, 15 repetitions of each exercise with 2-3 approaches will be enough.
• Before you start doing gymnastics, you should definitely warm up your muscles with simple exercises.
• You can start your morning with a jog, which is one of the most effective method activation of the abdominal muscles. You can run either in the park or on a treadmill. An exercise bike is also suitable for relieving constipation.
• Some people find it difficult to exercise. In this case, it is recommended to sign up for dance classes. This is not only pleasant, but also useful. Swimming and yoga fall into this category.

Exercises for constipation

Exercises for constipation at home will help restore the working tone of the abdominal muscles, which will make it possible to speed up the removal of toxins from the body.

Effective exercises for constipation should be selected taking into account the health status, age and physical capabilities of the individual patient. It is better to consult a specialist to get the most positive therapeutic effect.

Simple exercises

• Lying on your back, you need to raise your legs up to a height of no more than 30 cm. The most important thing is to fix your legs in the air for a few seconds in order to tense the abdominal muscles. For constipation, 5 times 2-3 approaches are enough.
• Physical exercises for constipation for the elderly: you need to lie on your stomach and alternately raise your legs up, holding them in the air for a few seconds. Enough 5 times, 2 approaches.
• The “bicycle” exercise is useful at any age to activate the stomach.
• Lying on your back, you need to simultaneously raise your legs and arms up. Hold the position for a few seconds and relax. We repeat the exercise 5 times for 2 approaches.

Effective exercises

The following effective physical exercises for constipation can be identified:

• As you inhale, you need to inflate your stomach, and when you exhale, quickly pull it in. Repeat up to 7 times in 2 approaches.
• IN sitting position you need to raise your knees up. Repeat up to 10 times in 2 approaches.
• In a standing position, you need to raise one leg, bent at the knee up and fix the position. We repeat the exercise for each leg.
• IN supine position legs bent at the knees, but spread in different directions, need to be pulled towards the stomach. We repeat the exercise up to 15 times in 2 approaches.
• Lying on your side, you need to lift each leg up one by one, holding the position. We do 15 swings in 2 approaches.
• In a sitting position, you should try to reach your toes with your hands. Repeat 10 times in 2 approaches.
• Regular squats will also speed up your digestive system. We do 15-20 times in 2 approaches.
• Tilts of the body in different directions. We do 15 times in 2-3 approaches.

The most important thing is to do gymnastics daily to restore the regular process of bowel movements.

Yoga for constipation

Yoga not only normalizes a stable digestive process, but also allows you to cope with psychological problems. That is why it is recommended to sign up for yoga to feel the harmony of body and soul.

Self-massage

Due to the weakness of the abdominal muscles, waste products stagnate in the large intestine. Abdominal massage will help restore normal tone and speed up the digestive system.

If there is no pain, then you can start lightly stroking the abdomen in a clockwise direction. You need to massage for 5 minutes to start the stomach.

Exercises for pregnant women

Exercises for constipation during pregnancy should only be done under the supervision of a doctor. In pregnant women, constipation occurs due to hormonal imbalance, sedentary image life, psychological problems. In this case, there may be serious contraindications, for example, the risk of premature birth, which does not allow playing sports.

Breathing exercises

Therapeutic exercises for constipation will help speed up the process of restoring tone muscular system abdominal cavity. Almost everyone trains during classes important muscles body, which allows you to speed up the work of important organs and systems.

Exercises for constipation can also improve blood circulation and restore metabolic processes in the body, which will have a positive effect on the functioning of the gastrointestinal tract.

Today you can learn some simple breathing exercises to relieve constipation. It is best to do this while lying on a horizontal surface to train your abdominal muscles.

So, to get maximum benefit for the body, you should adhere to the following recommendations:

• Lying on the bed, you need to place your palm on your stomach and, as you exhale, try to pull the muscles inward as much as possible.
• During exhalation, you need to inflate your stomach on the contrary. The palm will help control the desired position of the abdominal muscles.
• Repeat 10 times for 2-3 approaches.

Preventing constipation

To avoid problems with bowel movements in the future, you should follow these simple instructions:

• In the morning, active exercise and a glass of warm water with lemon juice will help you cheer up and recharge with positive energy.
• The daily diet should include fresh vegetables, fruits and herbs.
• You need to eat not only rationally, but also at the same hours so that the stomach is always ready for a high-quality digestive process.
• Daily walks in the fresh air. Recommended morning jogging, cycling, swimming or dancing.

Difficulty in emptying the bowel from stool is a serious medical and social problem. Some doctors consider this condition to be an independent disease, while others consider it a symptom of other pathologies. However, the difference in views does not affect the statistics in any way.

Elderly people suffer from constipation 5 times more often than young people. Their prevention and treatment is carried out comprehensively, since the use of one of the methods can give a quick, but only one-time effect.

An important part of such activities are various forms of exercise therapy, including exercises for constipation in older people.

Unfortunately, not every local doctor pays due attention to his elderly patients, especially when it comes to exercise therapy. In such cases, you can hear: “Move more, or as much as you can.”

The information, photos and videos in this article will help pensioners or their relatives select exercises and compose individual plan daily activities that will help you get rid of the problem and keep the situation under control in the future. Further in the text, synonyms from medical terminology will be used for the word Constipation - constipation, obstipation.

Comprehensive treatment of constipation

Of course, first of all, the disease that causes the difficulty in stool ejection should be treated. However, what to do for those whose condition is not caused by specific diseases, but manifests itself due to the natural aging of the body, forced bed rest, or, for example, caused by certain medications, the use of which is necessary for the treatment of diseases not related to the intestines, stomach, liver or pancreas?

Today, with constipation in the elderly - senile constipation, therapists or gastroenterologists offer the following methods:

• individual selection of a dietary and varied (!) diet, as well as the amount of daily drinking balance;
• transferring the diet from 2 times a day to fractional meals, at least 5 times a day;
• limiting the consumption of table salt;
• activation of motor mode;
• phytotherapy;
• taking osmotic, “propulsion” and combined drugs, administering salt microenemas;
• if necessary, prescribing painkillers, sedatives and hypnotics, and other types medicines– antispasmodics, probiotics, enzymes, sorbents, defoamers.

Attention! All laxative medications are addictive, so taking them must be alternated, and between changing the type of drug, pauses must be taken, during which, if necessary, enemas must be given.

Forms of exercise therapy for constipation

Maintaining active physical activity in old age is especially important. Physical activity different types and character, stimulate intestinal motility, at a minimum, maintain the tone of all muscles, including the abdominal wall and pelvis, increase the sensitivity of the anal sphincter and, importantly, have a beneficial effect on the neuropsychic state.

Not all older people have the opportunity to go to the pool, ride a bike or ski, but some do motor activity no longer available due to old age.

However, all pensioners can do:

• exercises for or against constipation;
• special massages for constipation;
• morning exercises and evening cool-down;
• yoga or gymnastics complex exercises for constipation for pensioners;

Most older people can walk and take moderate amounts of nordic walking. Such types physical activity– excellent prevention of constipation in older people. They will also help keep inevitable osteochondrosis, osteoporosis, and varicose veins under control. lower limbs and other pathologies cardiovascular system.

Types and symptoms of constipation

In order not to harm the body and not aggravate the pathological condition, before performing physical exercises for constipation for the elderly, you need to find out what type of constipation has formed. The characteristics will directly depend on this therapeutic movements and massage.

There are 2 types of constipation – atonic and spastic. The first are caused by a weakening of the muscle layer of the intestinal walls.

They are more common than spastic constipation, which is caused by prolonged contraction of the circular muscle fibers. In addition to the well-known symptoms, each type of obstipation has its own specific manifestations.

The following symptoms are characteristic of atonic constipation:

• the appearance of an unpleasant taste in the mouth and coating on the tongue;
• the stomach is bursting, and the pain in it is diffuse, aching;
• a small amount of liquid feces, bypassing the fecal plug and flowing down the intestinal walls, stains the laundry;
• there are bloody marks on the surface of the stool;
• First, a dense, sausage-shaped, well-formed feces comes out, followed by a semi-formed feces.

Spastic constipation can be recognized by the following symptoms:

• the pain is localized in the lower or left half of the abdomen;
• pain syndrome, in the majority, manifests itself in the form of acute colic or burning;
• feces come out as small “sheep pellets” covered with ribbon-like mucus.

Attention! The prescription of antispasmodics for spastic constipation is only within the competence of the attending physician. Do not self-medicate. Even in healthy young people, some combinations of antispasmodics, prokinetics and laxatives can cause a sharp decline in blood pressure, severe flatulence and diarrhea, dehydration.

Universal exercise for constipation

For any type of difficulty, spastic or atonic, or in the absence of defecation at all, the main and main form of exercise therapy for constipation, which is indicated for absolutely everyone without exception, is breathing exercises, namely, static diaphragmatic breathing performed at rest, i.e. without physical movements torso and/or limbs.

The dosage of diaphragmatic breathing cycles is individual. Some older patients can only take 2-3 accentuated inhalations and exhalations with their stomachs, while for others their state of health allows them to do more repetitions However, in any case, you need to “breathe with your stomach” not only every day, but also as often as possible, preferably every half hour, for 1-3 minutes.

The technique of diaphragmatic or abdominal breathing for constipation is extremely simple:

1. Starting position - any: lying, lying with legs bent, sitting, standing, standing in a semi-tilt, with palms resting on the middle of the thighs, legs slightly bent at the knees.
2. When inhaling, the chest should be kept motionless, inflating (protruding) the stomach.
3. On exhalation, muscles abdominals you need to tense up, pulling your stomach in as much as possible.

Advice. For the first couple of days of practicing diaphragmatic breathing, keep one palm on your heart and the other on your navel. This will help control immobility chest and movements of the anterior abdominal wall. In the future, to enhance the therapeutic effect while lying on your back, you can place a small weight on your stomach, for example, a bag of cereal (0.3-1 kg).

Features of therapeutic exercises against constipation

Gymnastics for constipation for the elderly and elderly people are compiled according to the following methodological instructions:

• The quantity and duration of the therapeutic gymnastics complex depends on the motor mode:
  1. bed – 5-10 minutes, 4-5 times a day;
  2. half-bed – 15-20 minutes, 3 times a day;
  3. free – 30 minutes, 1-2 times a day.
• The lesson is held shortly before the main meal. You should not do exercises immediately after eating. You have to wait 30-45 minutes.
• It is prohibited to exercise at high body temperature, exacerbation of chronic pathologies, during acute period infectious diseases, in the presence of any acute pain syndrome, high blood pressure. The exception is breathing exercises. Static diaphragmatic breathing should be done in any case. Little by little, but often.
• For spastic constipation, gymnastics includes techniques of relaxing self-massage of the abdomen and lower back with alternating exercises:
  1. general developmental nature;
  2. respiratory;
  3. diaphragmatic breathing performed in motion;
  4. to relax the abdominal muscles (the main part of the lesson);
  5. to maintain the tone of the abdominal and back muscles, but without static tension, straining and overexertion.
• The basis of therapeutic exercises for atonic senile constipation is static and dynamic exercises for the abdominal muscles, pelvic floor and backs. They are “diluted” with cycles of deep diaphragmatic breathing, general developmental exercises and techniques of deep self-massage of the abdomen. In this case, it is necessary to frequently change the starting positions from which these exercises are performed.
• The number of repetitions of each exercise to tone the abdominal muscles - until you feel slightly tired, and breathing exercises should not cause discomfort or dizziness. All other types of exercises should be repeated on average 4-6 times, no more. Let us give as an example some types of therapeutic movements for constipation that older people can perform.

Special exercises for spastic intestinal problems

Title and photo	Brief instructions
	Since it may be difficult for older people to “pedal” with both legs, you can perform this exercise in a lighter version - work first with one leg and then with the other. Rotational movements are made with different angles of hip lift and not only forward, but also backward.
	During the exercise you should move smoothly, without jerking. The amplitude should be small. With spastic constipation, you cannot linger and strain at the extreme point of deflection. This warning also applies to other exercises of a similar plan, including those performed from a supine position.
	Example 1. Inhale – “inflate” your stomach. Exhale – touch the opposite knee with your elbow (if it’s hard, then with your palm). Inhale – stick out your stomach, spread your arms up and to the sides. Exhale – pull your knees to your stomach, clasping them with your hands.
	Older people can perform this exercise without problems, since there is no need to lift the body. You just need to raise your shoulders a little and stretch forward behind your palms until a slight tension in your abdominal muscles appears. After performing other exercises, repeat it again, but now stretch to the right and then to the left.
	In contrast to the diaphragmatic breathing technique described above, when the muscles tense as you exhale, in order to achieve relaxation of the abdominal muscles, after an intense inhalation and increased movement of the abdomen forward, first relax the inflated abdomen and exhale calmly but continuously. The muscles will retract on their own. Begin mastering this technique by lying on your back, knees bent, feet resting on the floor.
	Rotation of the pelvis will help relax the muscles of the pelvic floor and lower abdomen, but subject to the following rules: Rotate your pelvis in one direction for a long time (at least 1 minute), monotonously and without interruption, and then in the other. The amplitude should be small. Shoulders remain motionless, legs straight.

In the vast majority of cases, spastic constipation develops due to diseases of the gastrointestinal tract, so exercises for constipation are included in exercise therapy complexes, which are compiled by a doctor to treat the underlying disease.

Light exercises for atonic constipation in the elderly

For the treatment and prevention of problems with atonic stool eruption, any exercises that pump up the abdominal and back muscles are suitable. Another thing is that not all of them can be performed in old age.

Here are a few examples of exercises that are suitable for retirees of different ages. By the way, all of the above exercises are not contraindicated for this type of constipation.

Image and title	Explanation
	From the position as in the photo, notice that your palms are placed under your buttocks, pull your knees closer to your chest, and then return to the starting position. Then, alternately, pull your knee towards one shoulder and the other. This dynamic exercise is not suitable for obese people. They should pull their knees as close to themselves as possible and hold this position for a few seconds. You can't help with your hands.
	Take a lying position. The line of the spine (neck and back) should be straight. Stand still until tired, remembering to breathe rhythmically. By the way, in this position you can try diaphragmatic breathing. If you have the strength, then do one push-up at the end of the exercise.
	Lying on your back, bend your legs as in the photo, pulling your socks towards you. Place your palms behind your head and lift your shoulders off the floor. Freeze in this position until tension appears in your stomach, and bear it for 1-2 seconds. Stretch up, rest, and then do this exercise dynamically. Keeping your legs in the indicated position, rhythmically
	While resting on the back of your forearms, keep your neck straight. There is no need to arch your torso. The line of the spine should be straight. Breathe shallowly but rhythmically. If you feel tired in any part of your body, stop doing the exercise.
	Take the starting position as in the photo. Slightly spread your knees and shins. Bring your knees together, bringing one shin over the other. Repeat the exercise smoothly until you get tired, independently adjusting the distance to which your legs are spread, as well as the bend angles in the hip and knee joints.
	You can move on your buttocks not only forward and backward, but also to the sides. By the way, these movements will help tone the muscles that serve hip joints, and improve their blood supply. To avoid injury, older people should perform all movements smoothly and slowly. Moving your buttocks jerkily can damage your lower back.
	Lie on the floor, bend your legs, placing your feet on the floor, as close to your buttocks as possible. Do pelvic lifts. Exhale as you rise, and inhale as you lower. After you get tired and rest, do this exercise statically. Stay in this position for as long as you can. After several sessions, the exercise can be complicated by diaphragmatic breathing.

Like any other exercise therapy session, finish the exercises for constipation with the final exercises. Before lying down in Shavasana yoga pose for 3 minutes, stand on your right leg and then on your left leg in Golden Rooster pose for as long as you can. Balancing on one leg has a beneficial effect on the functioning of the gastrointestinal tract and rejuvenates the entire body as a whole.

Self-massage of the abdomen

Of course, it is better that abdominal massage for constipation in an elderly person is performed by a specialist. However, many find it difficult to go to a massage parlor. Of course, there is a service to call a massage therapist at home, but it is not affordable for everyone.

Nevertheless, there is a way out. There are simple massage techniques that you can perform yourself:

Stroking and squeezing along the large intestine

This self-massage of the abdomen is performed according to the following rules:

• Massage lines and hand placement:
  1. first, with the edge of the right palm, in one movement, a section of the ascending colon is stroked - from bottom to top, from the appendicitis to the liver (1);
  2. then, with the left palm and the base of the right palm, wiring is performed along the transverse colon - from the liver, below the stomach to the pancreas (2);
  3. the last segment is the descending colon, massaged with one lingering movement with the bases of the palms, in the direction from the pancreas to the left groin, from top to bottom;
  4. Please note that the area of ​​the sigmoid and rectum is not massaged (!).
• Number of repetitions of massage “semicircles”: 10-12 times in a row, 6 to 8 times a day, with equal time intervals between massages.
• Characteristics of massage techniques. The first and second time, just stroke your belly. Next, gradually increase the stroking force. In the middle of the cycle, make several “semicircles” with significant effort corresponding to the Squeezing technique. Then begin to gradually reduce the pressure until stroking.
• These massaging movements should also be performed between morning exercises and physical therapy exercises. In this case, do light strokes 2-3 times after several exercises for the abdominal muscles.

Attention! Self-massage of the large intestine, as well as exercise therapy classes, never do it immediately after a meal, and about 15 minutes should pass between the end of the massage and the meal.

Acupressure column massage

Once, every 2-3 days, after stroking and squeezing the large intestine described above, you can add acupressure.

At each point, the order of which is indicated above in the photo, for 1-2 minutes, in a lying position, legs can be kept bent, do the following massage manipulations:

• place your fingertips on the massage point, inhale;
• as you exhale, press your fingers 2-3 cm down and make rotational movements clockwise, moving the skin, but without lifting your fingers from the abdomen;
• as you exhale, stop the massage movements, but your fingers should remain on the skin.

Just a note. What you can expect from a colon massage is not only positive impact on the functioning of the large intestine. Changes in intra-abdominal pressure are a powerful factor in enhancing extracardiac circulation, which improves the functioning of the cardiovascular system with high blood pressure (hypertension).

Reflex massage of the R-Jian point

This reflexology massage method will not help all older people. However, for those who correctly understand and correctly apply this technique, it brings tangible results. In any case, it's worth a try. The cost is zero, no physical effort is required, there are no contraindications, and there will be no negative consequences.

Rules for performing massage:

• Point R-Jian is in the first third inside first phalanx index fingers. If you move along the index finger with the pad of the finger of the other hand, from the base of the finger to its end, then the first small depression in the phalanx will be the desired place for pressure.
• The massage is performed while sitting, with the hand being massaged lying on the table.
• You can press on the point with the pad of any finger of the other hand.
• For 3-5 minutes, press on a point located on your left hand as follows:
  1. about 5 seconds with medium effort (until pain appears);
  2. at 6 seconds, press as hard as you can and sharply remove the pressing finger from the point;
  3. take a 1-2 second pause and continue pressing further.
• Repeat the same manipulations on your right hand.

Important! For a tonic effect, and also to prevent addiction and the intestines from becoming completely lazy, do this reflex massage once every 2-3 days, no more and no more often.

And in conclusion, watch the video, the exercises from which may well be included in a gymnastics complex for constipation in older people.