Indigestion of the stomach and organs of the digestive system is a problem that many people are familiar with. Due to frequent overeating, non-compliance with the diet, due to poor quality products, our intestines suffer first of all. To keep the body in good shape, you need to make a lot of effort. One of the methods of improving the gastrointestinal tract is considered gymnastics.
General information about gymnastics
Gymnastics for the intestines should help improve the functioning of the digestive system and help blood supply. The ideal option is a set of exercises, selected individually by a specialist in physiotherapy exercises. This is done taking into account the person's gender, weight, general fitness and he alth status.
In fact, it is not always possible to use the services of a personal trainer, so many people choose universal sets of exercises aimed at increasing intestinal motor activity and normalizing blood circulation in the abdominal organs. The exercises are simple and easy to complete.
Classes should be helddaily. It is preferable to do it in the morning, before going to the toilet and defecation. If you exercise in the evening, then only a few hours before bedtime. Gymnastics with intestinal adhesions should be performed at a leisurely pace. If during the exercises you feel good, then the number of repetitions and their pace can be slightly increased. You may experience mild but transient fatigue while exercising.
Useful properties
Intestinal exercises are widely used in therapeutic practice. Gymnastics has a number of benefits:
- normalizes the digestive tract after an upset, reduces pain;
- improves the tone of the intestinal walls;
- helps with dyspepsia;
- eliminates constipation;
- regulates bile excretion;
- promotes the removal of gases, reducing flatulence;
- strengthens abdominal muscles;
- fights fat relations at the waist.
A nice bonus of exercise is an improvement in general condition, an increase in flexibility and mobility.
Possible consequences
To prevent the occurrence of complications from physiotherapy exercises, you do not need to perform exercises in the presence of contraindications. If a person is diagnosed with an organic pathology, even minor physical activity can cause an increase in intra-abdominal pressure and lead to injury to the internal organs of the digestive system.
When doing daily exercises for the work of the intestines, it is veryIt is important to increase physical activity gradually. You also need to monitor how the body responds to classes.
Contraindications and side effects
The presence of structural anomalies in the organs of the gastrointestinal tract is a direct contraindication to gymnastics for intestinal motility. Changes become a real mechanical obstacle to the passage of feces, so in this case, physical education will not help solve the problem.
These pathologies include:
- intestinal adhesions;
- tumors and scars;
- enlargement of the large intestine or any part of it;
- gigantism of the colon;
- polyposis of the stomach, intestines;
- Intestinal bleeding accompanying constipation.
In addition to these contraindications, you need to take into account the general state of human he alth. So, physical education should be abandoned in the following cases:
- high body temperature;
- severe cardiac pathologies;
- inflammation or infectious processes;
- purulent dermatitis;
- Skin and venereal diseases.
Gymnastics for the intestines is considered an excellent treatment option for patients who have no contraindications to physical activity. This healing treatment has no side effects, unlike medications.
Causes of constipation
The most common problems with the intestines are impaired peristalsis and untimely emptying.
There can be many reasons for this:
- everyday stool retention, suppression of the urge to defecate;
- malnutrition - a small amount of fiber and ballast substances coming from plant foods;
- mental pathologies - neurasthenia, hysteria, depression;
- intestinal diseases - chronic stage colitis, the presence of malignant tumors;
- Not active enough.
So, sedentary work often makes the muscular corset weak, the abdominals and the small pelvis suffer. This contributes to the development of constipation.
Improve intestinal motility
Problems caused by a sedentary lifestyle, chronic colitis or weakness of the pelvic and abdominal muscles can often be solved with a set of exercises. Simple movements in a short period of time will strengthen the abdominals and directly the muscular corset of the small pelvis. Light physical activity in the form of gymnastics from bowel prolapse improves peristalsis.
Exercising
Gymnastics for the intestines with constipation consists of the following exercises:
- You need to sit on a chair, slightly lower your chin, and your forearms should be placed on your hips. Now the brushes must be raised to the shoulders, gently bend in the lower back, and raise the chin. Then - to become in the original position. The exercise should be repeated 6-8 times.
- Sit on a chair with your spine straight and your forearms on your hips. From this position, liftfirst one, then the other knee. Run 10-12 times.
- Sitting on a chair, you need to grab the seat with your hands. From this position, raise your legs one by one. Repeat exercise 8-10 times.
- Sit on a chair, raise your hands to your shoulders. Alternately do swings with legs bent at the knees. Run 10-12 times.
- Take the main position - stand straight with your legs together. Raise your hands, at the same time stand on the toe of your left leg, bend your right leg at the knee and also raise it. Then you need to slowly stand on your heels with both feet, while your hands should be spread apart. Cross your legs and place your hands on your waist. Swing with the right arm and leg to the side, standing on the left leg. Repeat for the other side. Perform 6-8 times.
- Put your feet slightly wider than your shoulders, put your hands on your belt. Take both hands to the sides, then return to the original position. Repeat exercise 12 times.
- Take a starting position - standing straight with your feet shoulder-width apart. You need to bend left and right 10 times.
These exercises will take 10-15 minutes to complete. They are an effective prevention of constipation, which were caused by hypodynamia, intestinal pathologies and flabbiness of the abdominal and pelvic muscles. You need to deal with this complex only after consulting a doctor.
Benefits of breathing practices
Respiratory gymnastics is one of those healing methods that can be used for a variety of diseases of the digestive system. It can be practiced by people with the following problemsGI:
- constipation;
- flatulence;
- decrease in the tone of the intestinal walls;
- abdominal adhesions.
Also, breathing exercises for the intestines will become an effective prevention of many pathologies.
One of the advantages of this complex is that exercises can be done in any position convenient for a person. You need to start with 3-4 repetitions. During the first month of classes, you should try to increase the number of approaches to ten.
During classes, you need to carefully monitor your well-being. If there is fatigue, discomfort, some malaise or pain in the abdomen, gymnastics should be stopped.
Basic exercises
The exercises look like this:
- You need to take a deep breath, then exhale. Now you need to hold your breath and slowly but rather strongly draw in your stomach. After 3 seconds - inhale, gradually relaxing the abdominal muscles.
- Inhale deeply, then exhale. You should hold your breath and slowly, but quite strongly, inflate your stomach and hold out in this position for 3 seconds. Now you can inhale, slowly relaxing all the muscles.
- Take a smooth breath. Hold your breath for a few seconds. You need to try to feel the tension of the diaphragm. Now you should continue to inhale air, while slightly protruding the abdominal wall. Without finishing the breath, you need to pause again, wait a few seconds. During this time, you should inflate the stomach, then sharply draw it in and complete the breath. After that executeexhale while relaxing all the abdominal muscles.
- First, you need to sharply exhale the air, at the same time pulling in your stomach. Hold your breath, after 4 seconds, relax the abdominal muscles. Then inhale and inflate your stomach as much as possible.
Bodyflex and Oxysize
Breathing exercises for lazy intestines such as bodyflex and oxysize are very popular. The exercises are pretty easy to master. Classes have a general healing effect on the body, in particular, affect the condition of the intestines.
Exercises are aimed at training abdominal breathing. As you know, it normalizes the diaphragm. This leads to improved blood circulation in the abdominal cavity and stimulates the bowels.
By improving diaphragmatic breathing, a person activates the so-called lazy intestine. The respiratory muscle, which is located inside the abdomen, is located on the verge of the abdominal and chest cavities. When a person takes deep breaths, it begins to work well and stimulates the contraction of the intestinal walls, which makes it easier to move the stool.
According to instructors, diaphragm exercises rejuvenate the tissues of the digestive organs by saturating them with oxygen and other nutrients. Breathing practice allows you to solve the problem of irregular stools, helps to remove toxins from the digestive tract, cleanse the rectum from slagging. However, before starting classes, it is important to familiarize yourself with the contraindications and in the presence of chronicdiseases, consult your doctor.
