4 Exercises to Relieve Constipation

Chronic or occasional constipation can be relieved by combining the elements of a proper diet with sufficient exercise and targeted stretches. The following exercises for relieving constipation are best combined with 15-20 minutes of cardio or high-impact exercise to increase circulation and improve the eliminating functions of the body.

Flutter Kick

• Lie on the stomach with your hands by your side. 
• Keeping your head on the floor, lift your legs alternately up from the floor in a rapid motion, somewhat like a swimmer’s kick. (See photo above.)
• Do 20 kicks, then rest for 5 counts.
• Repeat for 3 or 4 sets.

Reclining Leg Lifts

• Flip onto your back with your hands by your side again, palms pressing into the floor. 
• Slowly raise your legs while contracting your stomach, then release to the floor.
• Repeat 10 times.

Seated Abdominal Twists

• In a seated position with your knees bent and your feet flat on the floor, lean back until the upper body is resting on your hands, fingers pointed towards your seat. 
• Tighten your core and raise your hands up to either side of your legs. 
• Hold for 1 count.
• Keep your torso lifted as you bring your arms to one side of your legs, holding for 1 count. 
• Return to center and repeat on the other side. 
• Do 10 reps, then release the upper body to the floor, pulling the knees to the chest for a rest.

Frog Stretch

• Lie on your stomach with your chin resting on your hands. 
• Slowly pull your feet inwards with the knees pointing outward, stopping when you feel a stretch.
• Breath into the position for 2-5 minutes.

This hip opener increases blood flow to the lower intestinal region encouraging proper elimination.