What should you do when you have indigestion? Only those who have experienced it can truly understand the pain. Today, we will teach you the most effective exercises to solve the problem of indigestion!
1. Exercises for Indigestion
① Leg Hug
Stand with your feet together and bend your upper body forward as much as possible. Place your hands on your lower legs or hug your legs, and hold for 10-15 seconds. This exercise allows for a significant "turnover" of the internal organs, effectively massaging the digestive organs and regulating functional symptoms such as indigestion, acid reflux, and belching.
② Bend Forward Three Times
Bend forward 90 degrees three times after each meal for 1-2 minutes each time. This helps tilt the stomach forward, allowing food to enter the gastric antrum, promoting emptying and accelerating digestion. It is worth noting that this method is not suitable for people with gastroesophageal reflux disease or reflux esophagitis.
③ Walking with Abdominal Massage
Take a walk after meals to live to ninety-nine. Walk for 20-30 minutes after each meal while massaging your abdomen. This promotes gastrointestinal blood circulation and gastric juice secretion, enhancing gastrointestinal digestion.
When massaging the abdomen, clasp your five fingers together and rotate your palms on the abdomen, making one rotation per step, alternating directions. The abdomen should turn red and feel warm. The massage should be moderate, and it is recommended to wear a cotton shirt without buttons to avoid hindering the massage or generating static electricity.
2. Exercises for Constipation
① Brisk Walking
Constipation is a common digestive problem. Regular aerobic exercise is a "magic medicine" for relieving constipation, such as moderate-intensity brisk walking, cycling, swimming, and jogging. The process of aerobic exercise helps stimulate the natural contractions of the intestinal muscles, accelerating the excretion of feces.
② Leg Raises
Lie on your back with your arms stretched along your ears. Take one or two breaths and slowly lift both legs up to a 45-degree angle with the ground. Hold for about twenty seconds. Exhale and extend the legs upwards until they are perpendicular to the ground. Hold for about forty seconds. Exhale and slowly lower the legs back to the ground.
This posture strengthens the lower back, relaxes the hips, stimulates and energizes the digestive process, and eliminates constipation.
③ Side Angle Stretch
Inhale and open your feet into a basic triangle pose. Exhale, turn your right foot 90 degrees to the right, and turn your left foot 15 to 30 degrees to the right (not exceeding 30 degrees). Look straight ahead. Bend your right knee until your thigh is parallel to the ground, forming a 90-degree angle between your thigh and calf. Place your right hand on the outside of your right leg. Face up and extend your left hand along your temples, making sure your right armpit is close to your right knee, and stretch your chest, hips, and arms into a straight line. Hold this position for 30 seconds.
④ Plow Pose
Lie on your back with your legs relaxed and extended. Place your hands on either side of your body, palms facing down. Inhale, lightly press your palms against the floor, and at the same time contract your abdominal muscles to lift both legs straight up, keeping them perpendicular to the ground. Exhale, swing your legs back so that your feet touch the floor, and lift your hips and lower back off the ground. If your spine is stiff, stay in this position without forcing yourself to go further.
Continue to extend your legs back, letting your toes touch the floor, and take five deep breaths. This completed movement is called the plow pose. Then, place your hands on your back and push your back up to keep it perpendicular to the ground. In a comfortable position, turn your legs to the right, maintaining five deep breaths. Return to the plow pose, turn your feet to the left, and maintain five deep breaths. Return to the plow pose, bend your knees, and slowly lower your spine back to the ground, until your hips are in contact with the ground again.
This posture turns the abdominal organs, especially the colon, upside down and compresses them, greatly promoting excretion. Practicing this posture regularly can eliminate toxins and waste in the intestines. However, it is necessary to be able to perform the plow pose smoothly before practicing the side angle stretch.
