The phenomenon of constipation is very common, and if not treated in a timely manner, it can have serious effects on the body's health, as toxins cannot be eliminated in a timely manner. In addition to paying attention to dietary adjustments, doing some reasonable exercises in daily life can also help alleviate constipation. So what exercises can help with constipation?
Pedaling exercise
Lie on your back and alternate bending and stretching your legs, as if pedaling a bicycle. Adjust the range of leg movements according to your body's flexibility. Exercise until you break a sweat, and do it for 30 seconds each time. Exercise on the bed every morning when you wake up. This exercise can effectively promote intestinal peristalsis and treat constipation.
Thigh squeezing exercise
Lie on your back and lift both legs so that your calves and thighs are at a 90-degree angle. Open and close your legs alternately, using your abdomen to control your body balance and coordinate your movements. Do 30 repetitions per set. This exercise can help promote intestinal peristalsis and effectively eliminate constipation.
Walking with waist twisting
The posture of walking with waist twisting is similar to that of race walking. When taking big steps, add a twist to your waist. This will effectively stimulate gastrointestinal movement, promote bowel movements, prevent constipation, and even help reduce the occurrence of rectal cancer.
Waist twisting exercise
The waist and abdomen are located at the center of the human body and have a great impact on the upper and lower digestive tracts. Proper twisting exercises can promote gastrointestinal peristalsis and secretion of digestive juices, effectively treating constipation. The specific method is to stand with your legs apart, shoulder-width apart, eyes looking straight ahead, upper body and legs and knees kept straight without bending. First, twist the waist to one side, then forward, right, and backward, slowly rotating 30 to 50 times clockwise, and then counterclockwise 30 to 50 times. The movements should be continuous, and breathe naturally.
Single-leg single-arm plank exercise
Place both hands and knees on the ground, making sure your neck and back are in a straight line. Gradually lift one hand and one foot on the opposite side, extending them into a straight line. Hold for a few seconds and then switch to the other side. Do this exercise until you break a slight sweat. This exercise requires good control of the abdominal muscles and can promote bowel movements, effectively improving constipation.
