Feeling bloated or gassy can be uncomfortable and frustrating, especially when it disrupts your daily routine. Luckily, you don’t need expensive treatments to get relief. Simple body movements and gentle stretches can ease gastric pressure and improve digestion naturally.
Here are 7 effective exercises for gastric and bloating relief that you can do at home—no equipment needed!
1. Wind-Relieving Pose (Pawanmuktasana)
This yoga pose lives up to its name!
How to do it:
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Lie on your back, bend your knees, and bring them to your chest.
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Hug your knees and lift your head toward them.
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Hold for 20–30 seconds and release.
Benefits: Helps expel trapped gas and stimulates the intestines.
2. Child’s Pose (Balasana)
A calming stretch that compresses the abdomen.
How to do it:
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Kneel down and sit back on your heels.
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Stretch your arms forward and rest your forehead on the floor.
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Breathe deeply for 1–2 minutes.
Benefits: Promotes relaxation and aids digestion.
3. Seated Spinal Twist
A gentle twist to massage your digestive organs.
How to do it:
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Sit with legs extended. Cross one leg over the other.
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Twist your torso in the direction of your bent knee.
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Hold for 30 seconds, then switch sides.
Benefits: Stimulates the stomach and intestines, reducing bloating.
4. Leg Raises
Engage your core and support digestive health.
How to do it:
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Lie on your back with legs straight.
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Raise both legs to a 90-degree angle, then lower slowly.
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Repeat 10–15 times.
Benefits: Builds abdominal strength and improves gut movement.
5. Walking
Never underestimate the power of a brisk walk.
How to do it:
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Walk at a moderate pace for 15–30 minutes after meals.
Benefits: Stimulates peristalsis (intestinal movement) and helps relieve gas.
6. Knees-to-Chest Pose
A soothing stretch for your digestive tract.
How to do it:
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Lie on your back and bring one or both knees toward your chest.
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Hold for 30 seconds and breathe deeply.
Benefits: Eases lower abdominal discomfort and gas.
7. Pelvic Tilts
Gentle movement that massages the intestines.
How to do it:
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Lie on your back, knees bent, feet flat on the floor.
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Tilt your pelvis upward slightly, hold for 5 seconds, then relax.
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Repeat 10–15 times.
Benefits: Supports intestinal flow and reduces pressure buildup.
Final Tips:
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Stay hydrated and avoid carbonated drinks.
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Eat slowly and mindfully.
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Combine these exercises with a healthy diet rich in fiber.
Read Also : 10 Easy Home Workouts to Get Fit Without the Gym
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