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.
