Do you struggle with bloating when you eat a heavy meal? If yes, then this article is for you. Bloating is a quite common digestive problem that many people suffer from due to various reasons. However, bloating can be easily relieved with some exercises. Learn about what exercises are effective at relieving bloating in this article. You can contact us by visiting our clinic or visiting our website at https://doralhw.org/.

Exercises to relieve bloating

Bloating can be very bothersome and often occurs with abdominal pain or cramping; however, some exercises can help you relieve bloating, including:

1. Knee to chest pose:

This reclined position can gently release tension from the belly and lower back while targeting the abdominal organs and easing digestion. To perform this exercise, follow these steps:

• Lie down on the floor or mat and place your hands on your knees.
• Hug your knees with your arms towards the chest and exhale.
• Turn or try to push your chin slightly to lengthen the neck while keeping your head, and back, flat on the ground.
• If you’re comfortable with rocking your knees from side to side, then do it to maximize the stretch effect.
• Stay in this position for five to ten breaths and release your knees.
• Repeat this exercise as much as you want until you start feeling relieved.

2. Child’s pose:

This exercise uses your body weight to massage your stomach and bowels by using body warmth and gravity to comfort your upset bowels and bloating. To perform this exercise, follow these steps:

• Sit on the floor with your knees and legs spaced apart as wide as you can handle.
• Put your hands on the floor and lean forward to stretch your arms in front of you.
• Keep your back straight and place your forehead on the floor. Hold this position for 5 seconds
• Take slow breaths from your belly and chest.
• Get back to the starting position and perform it several times.

You can rest your head on a block or pillow to make it easier for you to hold the pose.

3. Spinal twist:

Twisting your stomach is a fantastic way to stretch the stomach area and massage all internal organs to relieve bloating. The rotation movement improves the digestive system’s functioning. To perform this exercise, follow these steps:

• Lie on your back on the ground and take your arms out to the sides with palms facing down forming a T position.
• Bend your right knee and place your right foot on your left knee.
• Exhale when you drop your right knee to the left side of your body and twist the spine and lower back. Turn your head sideways at the right fingertips.
• Keep your shoulders flat on the floor and relax in that position.
• Let gravity pull your knee down so you don’t need to do anything.
• Breathe and hold this position for 5 to 10 seconds. Inhale and then return to normal position and perform on the other side.
• Ensure your chest and shoulders are square to the ceiling but don’t cause any strain.

4. Seated forward bend pose:

All forward bend exercises make space along the hips and spine by contracting the abdominals which releases tension while contraction serves as a gentle massage for the abdominal organs. To perform this exercise, follow these steps:

• Sit on the floor and stretch your legs in front of you.
• Put your arms straight to the sides up over your head towards the ceiling.
• Inhale and keep your spine straight and exhale as you bend forward and hinge your hips. When inhaling, keep your spine straight or bend a little bit forward. When exhaling, increase your forward bend. Imagine that your stomach starts to rest on your thighs, rather than your nose coming to your knees to help you make your spine long.
• Lower your torso toward your legs as much as you can. Keep the neck straight, avoid looking up or letting it relax completely.
• When your spine gets on full extension, decide whether you want to hold this position or make your spine round further.
• Hold either your ankles or shins whatever you can reach or use a strap around your feet. Keep your feet flexed strongly throughout the exercise. To release, raise your back from hinging at your hips and return to sitting with your legs extended.

5. Cat-cow pose:

This exercise can gently stretch the abdomen while rounding the spine and exhaling gently compresses the belly, which soothes the stomach and aids digestion. To perform this exercise, follow these steps:

• Stand on all fours with your hands under your shoulder and knees directly under your hips. Keep your spine parallel to the ground and neutral.
• Engage your core and make an upward movement. Exhale and push your spine towards the ceiling and allow your back to become round and your head directed towards the floor. This is the cat pose and holds this position for 10 seconds.
• Keep your core engaged and move in a downward direction. Let your stomach fall towards the ground and arch to the opposite way. Your shoulder may come close, and your neck may become neutral. This is the cow pose and holds this position for 10 seconds.
• Repeat these positions 3 times for at least 1 minute.

6. Downward dog:

This exercise can stimulate blood flow and may ease your digestion and lower back pain. To perform this exercise, follow these steps:

• Put your hands and knees on the floor and keep your hands slightly in front of your shoulders.
• Open up your fingers wide and tuck your toes under.
• Exhale as you lift your knees towards the ceiling to your butt. Your body may resemble an upside-down “V” shape.
• Press the back of your thighs towards the wall behind you and stretch the heels toward the mat. Avoid locking your knees while straightening.
• Relax your neck, keep your head between your upper arms, and hold this position. Make sure to breathe properly while bringing your knees down on the floor.

7. Standing forward bend:

This exercise releases tension from the hips and spine while gently massaging the abdominals. To perform this exercise, follow these steps:

• Stand straight and legs apart, and hinge forward from the waist.
• Try to place your hands on the floor while keeping your back straight.
• You can also use a yoga block or furniture to help in performing this pose. This makes you feel a stretch in your seat, hamstrings, and calves. Let your head hang to feel the stretch in your neck and try to reach your tailbone to maximize it.

Bloating is one of the most common problems many people have to face due to many factors such as eating too much, stress, etc. However, using the above-mentioned exercises can help you relieve bloating and improve your digestive system.

If you need help with digestive issues, visit our gastroenterology clinic in Brooklyn to get professional medical help. Call us to book your appointment or for a consultation!!!

You can schedule an appointment with Doral Health and Wellness Gastroenterology Center’s best gastroenterologist doctors in Brooklyn. If you are looking for treatments, you can also talk to our specialists and inquire with them. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690.