7 Exercises for Constipation Relief to Improve Digestion

Feeling bloated, sluggish, and backed up? You’re not alone. Constipation is a common issue, affecting millions of people. The good news? Simple exercises can help stimulate digestion, get things moving, and relieve discomfort naturally.

Movement is a powerful tool for gut health. By incorporating specific exercises for constipation relief into your routine, you can encourage better digestion, reduce bloating, and support overall gut function. Let’s dive into the best exercises to keep your digestive system running smoothly!


Why Exercise Helps with Constipation

Constipation occurs when the muscles in your digestive tract slow down, leading to hard, dry stools and infrequent bowel movements. Exercise helps by:

  • Stimulating the intestines to move waste along
  • Increasing blood flow to the gut
  • Reducing stress, which can contribute to digestive issues
  • Encouraging hydration, as movement often makes you thirstier

Even gentle movements can help with constipation relief fast, so no need for an intense workout!


7 Exercises for Constipation Relief

1. Walking (Best for Gentle Stimulation)

Walking is one of the easiest and most effective exercises for constipation relief. A simple 20-30 minute walk can help activate the intestinal muscles and get your bowels moving.

How to do it:

  • Walk at a moderate pace for at least 20 minutes.
  • Swing your arms naturally and breathe deeply to relax your abdomen.
  • Try walking after meals to aid digestion.

Why it helps: Walking stimulates peristalsis (the wave-like movement in your intestines) and encourages regular bowel movements.


2. Seated Spinal Twist (Best for Massaging the Intestines)

Yoga poses for constipation are particularly effective, and the seated spinal twist is one of the best! This move gently massages your intestines, helping to release trapped gas and stimulate digestion.

How to do it:

  • Sit on the floor with your legs extended.
  • Bend your right knee and cross it over your left leg, placing your right foot flat on the floor.
  • Place your right hand behind you for support and bring your left elbow to the outside of your right knee.
  • Twist your torso to the right, looking over your shoulder. Hold for 30 seconds, then switch sides.

Why it helps: Twisting compresses the intestines, promoting movement and reducing bloating.


3. Knees-to-Chest Pose (Best for Immediate Relief)

This yoga pose, also known as the “wind-relieving pose,” is excellent for relieving gas and constipation relief fast.

How to do it:

  • Lie on your back with your legs extended.
  • Bring both knees toward your chest and hug them with your arms.
  • Hold for 30-60 seconds, gently rocking side to side.
  • Release and repeat as needed.

Why it helps: This position compresses the abdomen, stimulating digestion and encouraging movement in the intestines.


4. Deep Squats (Best for Natural Bowel Stimulation)

Squatting is one of the most natural positions for encouraging bowel movements. It aligns your colon properly, making elimination easier.

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How to do it:

  • Stand with your feet hip-width apart.
  • Lower into a deep squat, bringing your hips down as low as possible.
  • Keep your heels on the ground and hold the position for 20-30 seconds.
  • Stand back up and repeat 3-5 times.

Why it helps: Squatting relaxes the puborectalis muscle, allowing for a smoother bowel movement.


5. Cat-Cow Stretch (Best for Relieving Gas & Bloating)

This gentle yoga stretch improves spinal flexibility while massaging the digestive organs.

How to do it:

  • Start on all fours with hands directly under shoulders and knees under hips.
  • Inhale, arch your back, and lift your chest (Cow Pose).
  • Exhale, round your spine, and tuck your chin (Cat Pose).
  • Repeat 10-15 times, breathing deeply.

Why it helps: The rhythmic movement stimulates the intestines and promotes digestion.


6. Forward Bend (Best for Gentle Compression)

This stretch helps stimulate your abdominal muscles, encouraging better digestion.

How to do it:

  • Stand with feet hip-width apart.
  • Slowly bend forward at the waist, letting your hands reach toward the floor.
  • Keep your knees slightly bent if needed.
  • Hold for 30 seconds and return to standing.

Why it helps: The gentle compression on the stomach helps massage your intestines, relieving bloating and discomfort.


7. Belly Breathing (Best for Relaxing the Gut)

Deep breathing exercises can reduce stress and stimulate digestion by relaxing your abdominal muscles.

How to do it:

  • Sit or lie down in a comfortable position.
  • Place one hand on your belly and the other on your chest.
  • Inhale deeply through your nose, expanding your belly.
  • Exhale slowly through your mouth.
  • Repeat for 5-10 minutes.

Why it helps: Stress can slow digestion, and belly breathing encourages relaxation and proper gut function.


Additional Tips for Constipation Relief

1. Stay Hydrated

Dehydration is a major cause of constipation. Drink plenty of water throughout the day to keep things moving smoothly.

2. Eat More Fiber

Include fiber-rich foods like fruits, vegetables, whole grains, and legumes in your diet to prevent constipation.

3. Limit Processed Foods

Highly processed foods can slow digestion, so focus on whole, nutrient-dense meals.

4. Stick to a Routine

Try to exercise and eat meals around the same time every day to establish a regular digestive rhythm.


Final Thoughts

Adding these exercises for constipation relief to your daily routine can make a huge difference in your digestive health. Whether you prefer walking, yoga, or deep breathing, regular movement will help keep your gut happy and your digestion smooth.

“Movement is medicine, and the body thrives on motion.”

Make these exercises a habit, stay hydrated, and eat a fiber-rich diet—your gut will thank you!

7 Exercises for Constipation Relief to Improve Digestion

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