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4 Exercises to Relieve Constipation

Posted on May 09, 2015 by HomeopathyStore Team

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.

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