Soothing Stretches To Ease Digestion

Only two days until Thanksgiving! The highways are full of travelers and everyone is looking forward to turkey and dressing. The problem is that all that food can nearly put us into a food coma. Overindulging is fun at first, but a few hours after eating it can really cause some major discomfort.

We’ve discussed ways to stretch to relieve back pain, but today we are going to share some gentle stretches to ease the digestion process. As always, don’t try anything if it hurts or causes sharp pain. This isn’t medical advice, it’s just a few stretching tips.

1-Legged Seated Spinal Twist

This twist can help get things moving in your belly. It’s also a great pose to do after sitting for a long period of time.

• Bend your right knee and cross your left elbow over to the outside edge of the knee and look over your right shoulder.
• As you breathe, continue to deepen the twist. Stay here for about thirty seconds, then do the other side.

Extended Puppy

Putting a little gentle pressure on your belly might help encourage digestion (if you know what I mean).

• Stand on your hands and knees with your shoulders over your wrists and your hips directly above your knees.
• Walk your hands out about two feet or so away from you and slowly lower your chest to the floor. You want your hips to remain over your knees, so adjust your hands accordingly. Rest your forehead on the floor, but if you want a deeper stretch, rest your chin. It’s OK if your chest doesn’t reach the floor. It all depends on how flexible you are.

Knees to Chest

This stretch feels great if you’re bloated, having gas pains, or are constipated. You may want to do this stretch in private since it’s also called Wind-Relieving pose.

• Lie on your back and bend both knees into your chest.
• Give yourself a big hug, and rock your knees from side to side to help massage your abdominal organs and get things moving.
• Then hug the knees in tight for a few seconds, and then release the knees away from your belly, lowering the toes to the floor for a few seconds. Continue alternating between the two for a minute or so.

Happy Baby

Here’s a variation of the previous stretch.

• Lie on your back, bend your knees and hold onto the outside edges of your feet.
• Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head.

Back Flying

Sometimes stretching out your belly can relieve some pressure so hop on your bed and give this stretch a try.

• Sit in the middle of your bed with your legs extended in front of you.
• Slowly lower your torso down so your head is hanging off the bed.
• Extend your arms to the floor, and relax your body. Allow gravity to deepen the stretch.

Seated Heart Opener

If you can’t get to a bed, this stretch will also create space in the torso, which may ease belly cramps. You can do this stretch on the floor or while sitting in a chair.

• Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
• Press your hands firmly into the ground and lift your chest as high as you can. Arch your back and push your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest.

Find all 7 digestion easing poses at fitsugar.com

Tags: Back Pain, Minimally Invasive Spine Institute