Exercises to improve digestion and bowel function. The best bowel exercises

The absence of stool for more than two days, difficult defecation are signs of constipation.

If the symptom occurs suddenly, is replaced by diarrhea, the feces are bloody or have a fetid odor, then the person needs medical advice.

Exercises for constipation will help get rid of an unpleasant symptom and dangerous consequences.

Help of exercise

The problem with the stool happens in healthy people. Disorder of bowel function is provoked by malnutrition, low physical activity, nervous strain.

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

A weakened press, a violation of the intestinal flora, its peristalsis, gas formation become the causes of a delay in defecation. More complex health problems may occur.

Violations are treated not only with drugs, but also with physical exercises. Regular exercise, a complex of special therapeutic physical activity will help strengthen the abdominal muscles, normalize gas formation, and improve the functioning of organs.

Exercise strengthens muscles correct breathing prevent retention of bowel movements. If they are available, they will help solve the problem.

Effective exercises for adults

Exercise therapy for constipation is not only physical activity, exercises, exercises. Physiotherapy teaches an active lifestyle, shows its benefits.

Any exercise will do. You can start with simple tasks. For the work of the intestines are useful: walking for 15 minutes every day, unhurried 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, bike more. Such classes are available to everyone.

Performance simple gymnastics improve blood flow to organs digestive system.

Strong muscles stomach improve bowel function, which means that they need to be constantly trained. Muscle contraction will lead to the rapid production of digestive enzymes. Therefore, feces will pass through the intestines faster.

Physical exercise

The easiest and most accessible exercise for everyone to do 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, connect your legs. Raise to a height of 30 cm. Hold for 20 seconds. Drop the limbs. Do 5 repetitions.
2. Lie down on your stomach. Lower limbs slightly apart. Raise and lower first the left, then the right. Do not touch the surface. Perform the movement 10 times.
3. Lie on your back. Raise feet. Palms up. Breathing is slow. Sit down.
4. Lie down. Bend lower limbs. Pull them up to your chest. Straighten. Return initial position. Perform the movement 10 times.
5. Get on your knees, place your upper limbs perpendicular to the floor. Swing your legs alternately. Repeat 10 times.

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

Effective exercises for the elderly

Moderate-intensity exercises will help to activate intestinal motility in the elderly. They tone the muscles, improve general state organism.

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

• Peristalsis is stimulated. With age, the tone of the intestinal wall decreases, the problem with the stool occurs due to the deterioration of motor skills. Exercise helps fix this.
• Improves metabolism. Training stabilizes the process of absorption of nutrients, their delivery to internal organs stimulate the digestive system.

Elderly people can do gymnastics at home.

• Torso to the right, to the left.
• Deep squats.
• Lunges forward alternately with the right and left legs.
• Turns left and right.

These simple exercises preferably done in the morning, it activates intestinal motility.

It is useful to carry out an independent massage of the abdomen. Stroke it, press a little.

They begin movements 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 wall of the peritoneum allows you to stimulate the contraction of the muscles of the intestine. The procedure should be carried out with a warm palm.

A set of exercises:

1. Lying on your back, make rotational movements with your legs. Abdominal muscles are activated, bowel 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, rest on the floor. Take a deep breath in and out with your belly.
4. Standing to perform turns to the sides. Then make tilts to the left, to the 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, age. You need to do the exercises regularly.

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

In addition, water exercises stimulate the 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. Improper nutrition, psychological problems associated with potty training, gastroenterological diseases can provoke irregular emptying.

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

With constipation in children, it is necessary to carry out morning exercises with them daily, preferably on an empty stomach. Each exercise should be started with 3-5 repetitions, gradually increasing their number to 10. Parents should control the quality of charging.

Approximate complex:

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

Parents should make sure that children do not suppress the desire to empty their intestines, stop the game in time. It is also necessary to adhere to the proper nutrition.

Exercises for pregnant women

Often, a problem with bowel movements occurs in women during the period of bearing a child. The growing uterus presses on the intestines, delaying the movement of feces. During this period, women move less, take preparations containing iron. As a result, intestinal peristalsis becomes difficult.

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

• Make tilts to the left, to the right.
• Do circular rotations torso.
• Squat with a straight back.
• Pull your legs up to your stomach. Bend them at the knees.

Physical activity will help the promotion of feces, facilitate defecation.

Breathing exercises for constipation

There is a special complex designed to improve the operation of the diaphragm. This will positively affect the functioning of the intestines. Breathing exercises are useful in case of difficult defecation.

The 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 to the chest, and the stomach - to the spine. The fingers seem to fall down with the stomach.
3. Breathe in belly.

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

Yoga

Effective Exercises indian gymnastics contribute to the improvement of metabolism, peristalsis:

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

When and how to exercise

The number of approaches and the duration of execution depend on the state of the body, sportswear 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 products. This causes bloating, cramps, and constipation. Immediately after eating, it will be useful to walk on fresh air.

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

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

Treatment of constipation with exercises 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 bowel function.

What are the most effective exercises for constipation? We will talk about this a little lower. You will also learn about why there are difficulties with emptying and how they manifest themselves.

basic information

Before presenting exercises for constipation, it should be told what such a phenomenon is.

In medicine, constipation is called delayed, systematically insufficient or difficult defecation. 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 emptying 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, the use of refined and processed foods with insufficient amounts of plant fibers);
• lack of a normal / habitual rhythm of life and susceptibility to stress;
• sedentary lifestyle (including the development of stagnation in the pelvis);
• general diseases (diseases of the spinal cord, 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 violation of the usual way of life (for example, while traveling).

signs

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

• stool retention;
• muscle efforts during the act of defecation;
• feeling of bloating and heaviness in the abdomen;
• too dry and dense feces (including in the form of balls);
• feeling of incomplete emptying of the bowels.

It should also be noted that chronic constipation is often manifested by signs of dyspepsia, or rather heartburn, decreased appetite, nausea, flatulence and abdominal pain.

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

Massage

What exercises help with constipation? First of all, doctors recommend normalizing bowel 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 in a circular motion, strictly clockwise. After that, you need to bend at 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, first putting your right foot on the floor.

To implement another method of massage, 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 abdomen towards the lower rib (on the right side) and back 5-9 times. After that, a similar procedure must be carried out with the left hand.

If you perform these simple steps every day, the result will surely please you.

Simple exercises for constipation

For greater efficiency after the 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 contribute to the rapid emptying of the intestines. In the event that this did not happen, you need to drink another 2-3 glasses of water. 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 make your intestines work, we offer the following loads:

Sitting exercises

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. Then slowly lean back. At first, this exercise is quite difficult to perform. Therefore, you should stick with one hand behind the back, and the slopes must 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 digestive 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 well massage the intestines and contribute to the passage of gases.

Exercise for constipation during pregnancy

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

• Standing on all fours and straightening your back, you should gently lean down, lowering your shoulders. Returning to the starting position, you should step back with your pelvis. Such actions should be carried out 15 times.
• In the same position (on all fours), you need to take a deep breath and, having rounded your back as much as possible, press your chin to your chest. Exhaling, the spine should be bent, and the head lifted as high as possible.
• While on all fours, you should sway back and forth slightly. Next, you need to turn your pelvis to the left and right.

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

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Constipation exercises

Home page » Intestine » Constipation

The absence of stool for more than two days, difficult defecation are signs of constipation.

If the symptom occurs suddenly, is replaced by diarrhea, the feces are bloody or have a fetid odor, then the person needs medical advice.

Exercises for constipation will help get rid of an unpleasant symptom and dangerous consequences.

Help of exercise

The problem with the stool happens in healthy people. Disorder of bowel function is provoked by malnutrition, low physical activity, nervous strain.

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

A weakened press, a violation of the intestinal flora, its peristalsis, gas formation become the causes of a delay in defecation. More complex health problems may occur.

Violations are treated not only with drugs, but also with physical exercises. Regular exercise, a complex of special therapeutic physical activity will help strengthen the abdominal muscles, normalize gas formation, and improve the functioning of organs.

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

Effective exercises for adults

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

Any exercise will do. You can start with simple tasks. For the work of the intestines are useful: walking for 15 minutes every day, unhurried 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, bike more. Such classes are available to everyone.

Performing simple exercises 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 contraction will lead to the rapid production of digestive enzymes. Therefore, feces will pass through the intestines faster.

Physical exercise

The easiest and most accessible exercise for everyone to do 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, connect your legs. Raise to a height of 30 cm. Hold for 20 seconds. Drop the limbs. Do 5 repetitions.
2. Lie down on your stomach. Lower limbs slightly apart. Raise and lower first the left, then the right. Do not touch the surface. Perform the movement 10 times.
3. Lie on your back. Raise feet. Palms up. Breathing is slow. Sit down.
4. Lie down. Bend lower limbs. Pull them up to your chest. Straighten. Return to original position. Perform the movement 10 times.
5. Get on your knees, place your upper limbs perpendicular to the floor. Swing your legs alternately. Repeat 10 times.

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

Effective exercises for the elderly

Moderate-intensity exercises will help to activate intestinal motility in the elderly. They tone the muscles, improve the general condition of the body.

Regular gymnastics with constipation has a positive effect on the body. It is as follows:

• Peristalsis is stimulated. With age, the tone of the intestinal wall decreases, the problem with the stool occurs due to the deterioration of motor skills. Exercise helps fix this.
• Improves metabolism. Training stabilizes the process of absorption of nutrients, their delivery to the internal organs, stimulates the digestive system.

Elderly people can do gymnastics at home.

• Torso to the right, to the left.
• Deep squats.
• Lunges forward alternately with the right and left legs.
• Turns left and right.

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

It is useful to carry out an independent massage of the abdomen. Stroke it, press a little.

They begin movements 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 wall of the peritoneum allows you to stimulate the contraction of the muscles of the intestine. The procedure should be carried out with a warm palm.

A set of exercises:

1. Lying on your back, make rotational movements with your legs. The abdominal muscles are activated, bowel 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, rest on the floor. Take a deep breath in and out with your belly.
4. Standing to perform turns to the sides. Then make tilts to the left, to the 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, age. You need to do the exercises regularly.

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

In addition, water exercises stimulate the nervous system and 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. Improper nutrition, psychological problems associated with potty training, gastroenterological diseases can provoke irregular emptying.

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

With constipation in children, it is necessary to carry out morning exercises with them daily, preferably on an empty stomach. Each exercise should be started with 3-5 repetitions, gradually increasing their number to 10. Parents should control 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 legs wide apart, bend forward without bending your knees. Hands should reach the floor. Perform 15 times.
3. Standing with legs apart shoulder width apart. Make side turns.
4. Perform slopes.
5. Squats with palms outstretched forward. Quantity - 10.
6. Walking on all fours. Movement to perform 20 seconds.
7. In the same position, perform swings with straightened legs back. Bend the leg at the knee, pull it to the chest. Take the starting position. Repeat for the other leg.
8. Lie down on your stomach. Grab your ankles. Perform swings. Make 5-10 movements.
9. Exercise "Bicycle".
10. Sit down from a lying position. Touch your toes with your toes without bending your knees. Do this 10 times.

Parents should make sure that children do not suppress the desire to empty their intestines, stop the game in time. It is also necessary to adhere to a proper diet.

Exercises for pregnant women

Often, a problem with bowel movements occurs in women during the period of bearing a child. The growing uterus presses on the intestines, delaying the movement of feces. During this period, women move less, take preparations containing iron. As a result, intestinal peristalsis becomes difficult.

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

• Make tilts to the left, to the right.
• Make circular rotations with the body.
• Squat with a straight back.
• Pull your legs up to your stomach. Bend them at the knees.

Physical activity will help the promotion of feces, facilitate defecation.

Breathing exercises for constipation

There is a special complex designed to improve the operation of the diaphragm. This will positively affect the functioning of the intestines. Breathing exercises are useful in case of difficult defecation.

The 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 to the chest, and the stomach - to the spine. The fingers seem to fall down with the stomach.
3. Breathe in belly.

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

Yoga

Effective Indian gymnastics exercises help to improve metabolism, peristalsis:

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

When and how to exercise

The number of approaches and the duration of execution depend on the state of the body, the sports form of a 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 products. This causes bloating, cramps, and constipation. Immediately after eating, a walk in the fresh air will be useful.

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

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

vseozhivote.ru

Effective exercises for constipation

With unpleasant severity, the inability to go to the toilet, many patients use exercises for constipation. Gymnastics helps to adjust the chair, remove the "stone" from the abdomen. It is recommended to perform manipulations constantly if the human intestine suffers from stagnation of feces.

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

It is known that constipation is 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 with constipation.

Characteristics of the disease

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

There are many types of constipation. Among them:

1. Short-term, when the cause of the disease is unstable characteristics (reception of poor-quality and hard food, a small amount of liquid, the inability to go to the toilet at the first call, the postpartum period in women).
2. Chronic. Such constipation should be treated by a specialist. They are associated with existing diseases of the intestines and gastrointestinal tract.
3. Technical. In this case, a foreign object is present in the human intestine, which can only be removed surgically. These cases are rare, but they 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. Spasms of the intestines as a result of a number of serious ailments.

The consequences of constipation are very deplorable. Toxins that enter the body lead to a deterioration in well-being, neurasthenia, cause pain in the head, stomach, and insomnia.

How to stimulate a lazy bowel?

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

It is important to train the muscles of the press, pelvis. Stimulation of the necessary processes occurs through exercise. You can not do without diet and massage.

Bowel exercises are easy. To perform them, you do not 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 proposed exercises are done lying down. For this, the patient does not need to get up, put the mat on the floor and start their workouts. It is enough to do exercises in bed, immediately after waking up. Manipulations not only activate the work of the intestines, but also contribute to the discharge of gases, the elimination of bloating. Strengthening the abdominal muscles will not interfere with the patient.

Exercises can be done by children from 4-5 years old. Kids will eventually be able to carry out manipulations on their own. It is necessary to perform exercises up to 10 times a day. It is desirable to develop a regimen and do manipulations at the same time. Gymnastics for the intestines with this approach will bring even more benefits.

Constipation exercises should be performed slowly, commensurate each movement with breathing. No jerks. 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 act in each case. When pain occurs or discomfort during the period of exercise, it is worth stopping the course and contacting a specialist.

The benefits of gymnastics

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

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

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

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

Get on your feet. Inhale and pull in the stomach while exhaling - stretch it. Repeat the exercise 30 times. At the end of each approach, you need to walk intensively. At the same time, you should raise your knees very high. You can also walk on the spot.

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

Lying down, place your heels on the floor and move your body (especially your pelvis) up and down. With emphasis on the elbows and heels, perform rotational movements of the pelvis against and clockwise.

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

Standing, while inhaling, raise your hands, exhaling, lean forward, stretch your stomach. Take a starting position.

The 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. Do not allow sudden movements and pressure.

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

It is helpful to massage the area between the index fingers every morning after waking up. The back surface of the little fingers is an equally important point, according to traditional healers of the East.

Massage of the sacrum is the best stimulation of the intestinal motility. Massage should be carried out with the back of the fingers for a couple of minutes in one direction and the other. Massaging a point located in the left groin will lead to a quick bowel movement.

After the massage, there may be an urge to go to the toilet. It is advisable to drink a glass of water before the trip. This will enhance the process of fecal discharge and make the procedure easier and more painless.

The constant implementation of a number of the above exercises will greatly facilitate the process of discharge of feces.

Patients who conducted a course of classes for a certain period were able to achieve excellent results. The main thing is not to make sudden movements during the manipulations. The intestine begins to act on a reflex and no longer brings inconvenience to its owner. It is important to consult a specialist during the course of exercises, diagnose and identify the cause of constipation. If it does not belong to the extraordinary kind, an operation is not required, simple exercises will help correct the situation.

mygastro.ru

Exercise for constipation provokes peristalsis!

The accumulation of feces leads to discomfort and disease if not taken care of. Constipation can be relieved with laxatives, but the body gets used to them and the problem returns. In addition, the laxative is not suitable for everyone, and you can use it a short time. Children require special attention, the use of drugs for them can become unsafe. How to cure constipation without medication? Should start with therapeutic gymnastics, 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 severe diseases that cause pathology are excluded, constipation develops due to intestinal lethargy or spasms. In the first case, the sedentary lifestyle characteristic of modern man is to blame. Not only workplace automation, but also soft foods contribute to low mobility and weakening of the intestinal muscles.

The modern diet does not contain a sufficient amount of irritants, intestinal stimulation is weak or completely absent. Such constipation is called atonic. The cause of spasms may be a bowel reflex to pain or fear of its manifestation. This may also be psychological reasons if the condition of the intestine is aggravated by chronic diseases.

Gymnastics for constipation

Therapeutic exercises with constipation, they are performed in the absence of acute pain, temperature, weakness. They start with a light massage, it helps to expel accumulated gases, loosen adhesions, if any. Massage is especially useful in the morning when the intestines are in good shape and ready to empty. He only needs to be provoked a little to do this by kneading in the navel, rubbing clockwise. Massage is performed lying in bed, then they switch to physical exercises.

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

2. Lying on your back, stretch, taking a deep breath and pulling in your stomach. At the same time, stretch 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 daily, the minimum complex takes 20 minutes. Continuing to lie on your back, perform the following exercises:

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

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

5. Close your hands behind your head. Do hip lifts, lower to the starting position without delay. Repeat 10 times.

6. Exercise "bike" has a good effect on bowel 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 the back, you can do the following complex: sitting, kneeling, standing in full height. Thus, bowel exercises for constipation help to keep the entire abdominal region in good shape. This is important both for the intestine itself and for the body as a whole, since the general state of health affects the functioning of any organ.

7. Kneeling on the floor, lean on your palms. Squat on the buttocks to the side alternately: left, right. Do not stop. Repeat 10 times. This exercise helps to get rid of flatulence, it is a good stimulus for the normal functioning of the intestines.

8. Exercise "Swallow" is 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 starting position.

How else can you help the intestines empty? It is helpful to drink a glass of cool water immediately after getting up (on an empty stomach). You need to drink quickly, in large sips. If within half an hour there is no desire to empty, 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 in order to achieve best effect, use special exercises from constipation to increase physical activity.

They are aimed at improving intestinal motility, help regulate and normalize stools and prevent constipation.

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

The value of exercise and general rules

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

If constipation has acquired a chronic form of the disease, such exercises are essential.

Gymnastics for the intestines with constipation, along with massage, improves health and stimulates the excretory function of the digestive tract.

This happens not only because of the stimulation of the muscle tissue of the press, but also because of the effect on the autonomic nervous system.

Blood circulation in the abdominal cavity is normalized and all organs in it begin their active work. Such therapeutic exercises remove pain with bloating and flatulence, promotes easy removal of gases.

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

Daily classes for 20 minutes will forever forget about constipation. Each exercise is effective in its own way, so it is enough to choose only 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 exercise after meals. To do this, make an interval of 2 hours.

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

• Availability umbilical hernia and ulcers in the organs of the peritoneal cavity;
• During pregnancy and menstruation;
• During a fever;
• With 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 perform the exercises comfortably, 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 at shoulder level. Inhale slowly and deeply, forming an inflated belly in the form of a ball. Exhale smoothly and pull the stomach in. After a few seconds of break, repeat the exercise for the intestines. Repeat this task 3 times. Then it is necessary to strain the intestines as when emptying it and relax again. All this must be done 7 times.
• These exercises improve intestinal motility. The legs are placed at shoulder level. In turn, raise your knees up at the level of the abdomen. Try to press the legs as tightly as possible. Repeat the task 7 times on each leg.
• Lie down on your back. Raise their legs. They bend at the knees. In a bent position, spread the legs in different directions and return to the starting position. You need to do 10 repetitions, then the load is increased.
• This exercise perfectly normalizes bowel function. Lie on your back and lift your legs up. Bend the legs at the knees and press them to the stomach. You need to do 7 repetitions, then they increase. Such exercises are especially important for normal intestinal motility.
• Being in this position, they begin to turn the air bike. This imitation of the movement of the legs is necessary for constipation to normalize the work of the intestines and its regular emptying.
• Roll over on your stomach and stretch your back, making your arms straight. They are trying 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, the legs are raised and lowered, maintaining a right angle of 90 degrees relative to the body. Start with 10 swings, then increase their number.
• They sit on the floor and stretch their legs in front of them. Hands reach to the toes of the feet, but do not rush. Fix this position and start again. Do 5 sets.
• With constipation, squats at home are very effective. But they must be done correctly. To do this, the legs are placed 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. They become exactly standing, making inclinations alternately in different directions. Initially, 10 repetitions will be enough.
• They make a twist. To do this, the body is turned in opposite directions, and the legs remain in their original position.

What is the importance of gymnastics in old age

Gymnastics for constipation in the elderly has a positive effect on the state of the entire digestive system.

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

Important advantages for regular classes are considered:

• Peristaltic movements are stimulated. Motility is activated in the elderly, which leads to an increase in the tone of the walls of the excretory organ.
• The metabolism is accelerated. Regular therapeutic exercises provoke good and rapid absorption of useful elements and their entry into the blood. Because of this, the work of the entire digestive system is normalized.
• The tone in the body increases, metabolism and all vital processes in the body are accelerated. Physical exercises for constipation have a beneficial effect not only on the digestive system, but also on other organs and processes.

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

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

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

Gymnastics for the elderly

Start constipation exercises 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 can fail. But there are very simple exercises for constipation that can improve bowel function and overall digestion.

Doctors are urged to do 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 to improve and normalize peristalsis.

What exercises are included morning complex classes:

• Make tilts of 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 the elderly. You need to properly distribute the load and not overwork. You should not force yourself to perform exercises through force, especially if pain in the muscles and joints is clearly felt.

But ignoring classes is just as unacceptable. They are very effective for constipation, so it is imperative to perform them.

Regular walking

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

• There is an activation of intestinal motility and the entire digestive system. By shortening the front abdominal wall, there is a stimulation of the large and small intestines with constipation.
• The lungs are actively ventilated. With their full expansion during walking, there is a certain pressure on the diaphragm. With its contraction, massaging movements occur in the region of the upper intestine, which leads to the launch and strengthening of motor skills. This is very important against constipation.
• Increases microcirculation. 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 with constipation

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

What effect does swimming have on the human body with constipation:

• Provides stimulation of peristalsis of the excretory system. Thanks to water, natural massage effect. A significant problem goes away due to the work and activation of all muscle groups.
• Due to the activity of all muscle tissues, the tone of the whole body occurs. Because of this, energy is consumed with greater force, which leads to a significant acceleration of 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 is great for relaxing and relieving stress. This is very important, since all these factors must be eliminated in case of constipation.

Therefore, this sport is perfect for any 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 in a complex, using other methods. Performing regular tasks, you need to adjust the diet by adding the necessary foods and dishes to the diet that contribute to normalization and regular emptying.

Before the beginning physical activities, you should definitely consult with your doctor. In the presence of chronic diseases or other indications, he may prohibit such actions from constipation.

You need to take care of your health. At the first signs of the disease, it is necessary to consult a doctor to diagnose the disease on early dates. 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 whole organism. Proper and regular physical activity will help restore the normal functioning of the digestive system. Next, consider simple and effective exercises from constipation.

Gymnastics for the intestines with constipation is 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 useful for the musculoskeletal system.
• Restoring the tone of the muscles of the abdominal cavity allows you to ensure a stable digestive process.
• Improved mood and overall well-being.
• Strengthening the nervous system.
• Improving the protective functions of the body and resistance to pathogenic bacteria.
• Normalization of the work of important organs and systems.
• Improving blood circulation and metabolic processes in the body.
• Affordable and safe way elimination of constipation.
• No need special training and skills to do therapeutic exercises.

Exercise rules

In order for gymnastics with 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 that will keep all the muscles of the groups in a normal tone. It is best to do gymnastics an hour before meals, which will prepare the stomach for a normal digestive process.
• It is best to go in for sports in the morning to prepare the body for the working day and recharge with positive energy. 20 minutes of gymnastics a day is enough to prepare the muscles for active work.
• What exercises to do? It all depends on which muscle groups need to be activated, and on the stage of constipation.
• To eliminate constipation, 15 repetitions of each exercise with 2-3 sets will be enough.
• Before you start gymnastics, you should definitely warm up the muscles with the help of simple exercises.
• You can start your morning with a run, which is one of the most effective method activation of the abdominal muscles. You can run both in the park and on the treadmill. An exercise bike is also suitable for eliminating constipation.
• Some people find it difficult to exercise. In this case, it is recommended to sign up for dance classes. It is not only pleasant, but also useful. This category includes swimming and yoga.

Gymnastics for constipation

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

Effective exercises for constipation should be selected taking into account the state of health, age and physical capabilities of a particular 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 to tighten the muscles of the abdominal cavity. With constipation, 5 times in 2-3 sets is enough.
• Exercise 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 in 2 sets.
• Exercise "bicycle" is useful at any age to activate the work of 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 in 2 sets.

Effective Exercises

The following effective physical exercises for constipation can be distinguished:

• When you inhale, you need to inflate your stomach, and when you exhale, quickly pull it inward. Repeat up to 7 times for 2 sets.
• IN sitting position you need to lift your knees up. Repeat up to 10 times for 2 sets.
• 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 lying position legs bent at the knees, but divorced in different directions, you need to pull up to the stomach. Repeat the exercise up to 15 times in 2 sets.
• Lying on your side, you need to alternately raise each leg up, holding the position. We do 15 swings in 2 sets.
• In a sitting position, you need to try to reach your hands to the tips of your toes. Repeat 10 times for 2 sets.
• Regular squats will also speed up the digestive system. We do 15-20 times in 2 sets.
• Tilts of the body in different directions. We do 15 times for 2-3 approaches.

The most important thing is to do gymnastics daily to restore a regular bowel movement.

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 in order to feel the harmony of body and soul.

Self massage

Due to the weakness of the muscles of the abdominal cavity, stagnation occurs in the large intestine. Stomach 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 work of the stomach.

Exercises for pregnant women

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

Breathing exercises

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

Constipation exercises can also improve blood circulation, restore metabolic processes in the body, which will positively affect the functioning of the gastrointestinal tract.

Today, you can learn a few simple breathing exercises to relieve constipation. This is best done lying on a horizontal surface to train the abdominal muscles.

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

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

Prevention of constipation

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

• In the morning, active exercises and a glass of warm water with lemon juice will help to 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 outdoor walks. Recommended morning run, biking, swimming or dancing.

Difficulties with bowel movement from feces is a serious medical and social problem. Some doctors consider this condition an independent disease, others - 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 in a complex way, 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 the elderly.

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, well, or how you can."

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

Comprehensive treatment of constipation

Of course, first of all, the disease that is the cause of the difficulty in calorie eruption should be treated. However, what should be done for those who have this condition is not caused by specific diseases, but is manifested due to the natural aging of the body, forced bed rest, or, for example, caused by certain medications, the intake 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 volume of the daily drinking balance;
• transfer of the diet from 2 times a day to fractional, at least 5 times a day;
• limiting salt intake;
• activation of the motor mode;
• phytotherapy;
• taking osmotic, “moving” and combined preparations, setting saline microclysters;
• if necessary, the appointment of painkillers, sedatives and hypnotics, other types medicines- antispasmodics, probiotics, enzymes, sorbents, defoamers.

Attention! All laxative drugs are addictive, so their intake must be alternated without fail, and between changing the type of drug, pause, during which, if necessary, put enemas.

Forms of exercise therapy for constipation

Maintaining an active motor regime in old age is especially important. Physical activity, of various types and nature, stimulates intestinal motility, at least maintains the tone of all muscles, including the abdominal wall and pelvis, increases the sensitivity of the anal sphincter and, importantly, has a beneficial effect on the neuropsychic state.

Not all older people have the opportunity to go to the pool, ride a bike or ski, and some physical activity unavailable due to old age.

However, all pensioners can engage in:

• exercises for or with constipation;
• special massages for constipation;
• morning exercises and evening hitch;
• yoga or gymnastic complex exercises for constipation for pensioners;

Most older people can do walking and dosed nordic walking. Such types physical activity- excellent prevention of constipation in the elderly. They will also help control the inevitable osteochondrosis, osteoporosis, varicose veins. lower extremities and other pathologies of cardio-vascular system.

Types and symptoms of constipation

In order not to harm the body and not aggravate the pathological condition, before doing physical exercises for constipation for the elderly, it is necessary to find out what kind of it has formed. This will directly affect the performance therapeutic movements and massage.

There are 2 types of constipation - atonic and spastic. The first are due to the weakening of the muscular layer of the intestinal walls.

They are more common than spastic constipation, 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 aftertaste in the mouth and plaque on the tongue;
• the stomach is bursting, and the pain in it is diffuse, aching in nature;
• a small amount of liquid feces, bypassing the fecal plug and flowing down the walls of the intestine, stains the laundry;
• bloody traces on the surface of the feces;
• first, a dense, sausage-like, well-formed stool comes out, followed by a semi-formed one.

Spasmodic constipation can be recognized by the following symptoms:

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

Attention! The appointment of antispasmodics for spastic constipation is only within the competence of the attending physician. Do not self-medicate. Even in healthy young adults, some combinations of antispasmodics, prokinetics, and laxatives can cause a dramatic drop in blood pressure, the strongest flatulence and diarrhea, dehydration.

Universal exercise for constipation

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

The dosage of diaphragmatic respiratory cycles is individual. Some aged patients can only take 2-3 accentuated breaths with their stomachs, while for some, their well-being allows them to do large quantity repetitions. However, in any case, it is necessary to “breathe with the stomach” not only daily, but as often as possible, preferably every half hour, for 1-3 minutes.

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

1. Starting position - any: lying, lying with bent legs, sitting, standing, standing in a semi-tilt, with palms resting in the middle of the hips of the legs slightly bent at the knees.
2. While inhaling, the chest must be kept motionless, inflating (protruding) the stomach.
3. On exhalation, the abdominal muscles must be tightened, pulling the stomach in as much as possible.

Advice. For the first couple of days of practicing diaphragmatic breathing, keep one hand on the heart area and the other on the navel. This will help control immobility. chest and movements of the anterior abdominal wall. In the future, to enhance the therapeutic effect in the supine position, a small weight can be placed on the stomach, for example, a bag of cereals (0.3-1 kg).

Features of therapeutic exercises against constipation

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

• The number and duration of the therapeutic gymnastics complex depends on the motor regimen:
  1. bed - 5-10 minutes, 4-5 times a day;
  2. semi-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. Do not exercise immediately after eating. You have to wait 30-45 minutes.
• It is forbidden to engage in high body temperature, exacerbation of chronic pathologies, during acute period infectious diseases, in the presence of any acute pain syndrome, high pressure. The exception is breathing exercises. Static diaphragmatic breathing should be done in any case. Little by little, but often.
• With spastic constipation, gymnastics includes relaxing self-massage of the abdomen and lower back with alternating exercises:
  1. general developmental character;
  2. respiratory;
  3. diaphragmatic breathing performed in motion;
  4. to relax the abdominal muscles (the main share in the lesson);
  5. to maintain the tone of the muscles of the abdomen and back, but without static tension, straining and overstrain.
• The basis of therapeutic exercises for atonic senile constipation is static and dynamic exercises for abdominal muscles pelvic floor and back. They are “diluted” with cycles of deep diaphragmatic breathing, general developmental exercises and deep self-massage of the abdomen. In this case, it is often necessary to change the starting positions from which these exercises are performed.
• The number of repetitions of each exercise for the tone of the abdominal muscles - according to sensations, until a feeling of slight fatigue, 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, which can be performed by elderly people.

Special exercises for spastic bowel problems

Name and photo	Brief instruction
	Since it may be difficult for older people to “pedal” with both feet, you can perform this exercise in a lightweight version - work first with one foot and then with the other. Rotational movements are made with different angles of hip elevation and not only forward, but also backward.
	It is necessary to move during the exercise smoothly, without jerking. The amplitude should be small. With spastic constipation, it is impossible to linger and strain at the extreme point of the deflection. This warning also applies to other exercises of a similar plan, including those performed from a supine position.
	Example 1 Inhale - "inflate" the stomach. Exhale - touch with the elbow, (for whom it is difficult, then with the palm of your hand) the opposite knee. 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 do this exercise without any problems, since the body does not need to be raised. You should only slightly raise your shoulders and stretch forward behind your palms until a slight tension of the abdominal muscles appears. After doing other exercises, repeat it again, but now stretch to the right, then to the left.
	In contrast to the diaphragmatic breathing technique described above, when the muscles tense on exhalation, in order to achieve relaxation of the muscles of the peritoneum, after an intense inhalation and increased protrusion of the abdomen forward, first relax the inflated abdomen and exhale calmly, but for a long time. The muscles will retract on their own. Start mastering this technique lying on your back, bending your knees, feet resting on the floor.
	Rotation of the pelvis will help to relax the muscles of the pelvic floor and lower abdomen, but subject to the following rules: Rotate the pelvis in one direction for a long time (at least 1 minute), monotonously and without interruption, and then in the other direction. The amplitude should be small. The shoulders remain motionless, the legs are straight.

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

Light exercise for atonic constipation in the elderly

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

Here are some examples of exercises that are suitable for pensioners of different ages. By the way, all of the above exercises are not contraindicated in this type of constipation.

Image and title	Explanation
	From the position as in the photo, note that the palms are placed under the buttocks, pull the knees closer to the chest, and then return to the starting position. Then, in turn, pull the knee to one and the other shoulder. For obese people, this exercise in dynamics is not suitable. They should pull their knees as close to themselves as possible and fix this position for a few seconds. You can't help with your hands.
	Take an emphasis lying down. The line of the spine (neck and back) should be straight. Stand motionless until tired, not forgetting about rhythmic breathing. By the way, in this position, you can try to perform diaphragmatic breathing. If you have the strength, then at the end of the exercise, do one push-up.
	Lying on your back, bend your legs, as in the photo, pulling your socks over you. Place your hands behind your head and lift your shoulders off the floor. Freeze in this position until tension appears in the abdomen, and bear it for 1-2 seconds. Straighten up, rest, and then do this exercise in dynamics. Keeping the legs in the indicated position, rhythmically
	While in a support position on the back of your forearms, keep your neck straight. It is not necessary to bend the body. The line of the spine should be straight. Breathe shallowly but rhythmically. If you feel tired in any part of the body, stop the exercise.
	Take the starting position, as in the photo. Slightly spread your knees and shins. Bring your knees together by bringing one shin over the other. Repeat the exercise smoothly, until tired, independently adjusting the distance to which the legs are spread, as well as the bending angles in the hip and knee joints.
	You can move on the buttocks not only forward and backward, but also to the sides. By the way, these movements will help maintain the tone of the muscles that serve hip joints and improve their blood supply. To avoid injury, older people should perform all movements smoothly and slowly. Moving the buttocks in jerks can damage the lower back.
	Lie on the floor, bend your legs, placing your feet on the floor, as close to the buttocks as possible. Do pelvic lifts. Exhale as you go up, and inhale as you go down. After you get tired and rest, do this exercise in statics. 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 gymnastics from constipation with the final exercises. Before lying down for 3 minutes in the Shavasana yoga pose, stand on the right and then on the left leg in the Golden Rooster pose for as long as you can. Balancing on one leg has a beneficial effect on the functioning of the digestive tract and rejuvenates the entire body as a whole.

Self-massage of the abdomen

Of course, it is better that a massage of the abdomen with 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 of calling 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, a section of the ascending intestine is stroked in one movement - from bottom to top, from appendicitis to the liver (1);
  2. then, with the left palm and the base of the right palm, a pass is made along the transverse colon - from the liver, below the stomach to the pancreas (2);
  3. the last segment - the descending colon, is massaged with one lingering movement of 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 (!).
• The number of repetitions of massage "semicircles": 10-12 times in a row, from 6 to 8 times a day, with equal intervals of time between massages.
• Characteristics of massage techniques. The first and second times just stroke your stomach. Next, gradually increase the stroking strength. In the middle of the cycle, make several "semicircles" with considerable effort, corresponding to the Squeezing technique. Then begin to gradually reduce the pressure until stroking.
• These massaging movements should also be performed between exercises. morning exercises And gymnastics exercise therapy. 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 between the end of the massage and the meal should take about 15 minutes.

Point colon massage

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

At each point, the sequence of which is indicated on the top of the photo, for 1-2 minutes, in the supine position, the legs can be kept bent, do the following massage manipulations:

• put the fingertips on the massage point, take a breath;
• as you exhale, press your fingers 2-3 cm down, and make rotational movements clockwise, shifting the skin, but without lifting your fingers from the stomach;
• as you exhale, stop the massage movements, but the fingers should remain on the skin.

On a note. Colon massage can be expected not only to have a positive effect on the functioning of the large intestine. A change in intra-abdominal pressure is a powerful factor in enhancing extracardiac circulation, which improves the functioning of the cardiovascular system at elevated pressure (hypertension).

Reflex massage of the R-jian point

This method of reflex massage will not help all older people. However, for those who correctly understood and correctly applied this technique, it brings tangible results. In any case, it's worth a try. The issue price is zero, no physical effort is needed, there are no contraindications, and there will be no negative consequences.

Massage rules:

• The R-jian point is in the first third inside the first phalanx of the index fingers. If you lead by 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.
• Massage is performed while sitting, massaged brush lies on the table.
• You can press on the point with the pad of any finger of the other hand.
• Within 3-5 minutes, press on the point located on the left hand, as follows:
  1. about 5 seconds with medium effort (until soreness appears);
  2. at 6 seconds, press with all your might and sharply remove the pressing finger from the point;
  3. pause for 1-2 seconds, and continue pressing further.
• Repeat the same manipulations on the right hand.

Important! For a tonic effect, and also so that addiction does not occur and the intestines do not “get lazy” completely, do such a reflex massage 1 time in 2-3 days, no more and no more often.

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