Bloating Exercises: 7 Best Stretches To Relieve Gas and Bloating

If you have gas, bloating or trapped wind, certain stretches and exercises can help relieve you.

Bloating, in simple terms, is when gas is trapped in your gut. 

Some causes of bloating and gas include eating unhealthy food, indigestion, and binge eating

Bloating could also be because of aerophagia which can create gaseous havoc in your body. This can lead to mild or severe pain or farting.

The gut microbe flora act over the undigested food material which can lead to bloating. 

In this post, we’ll discuss how exercises, specifically some stretches, can help relieve gas, bloating, and other related pain.

Let’s dive in!

1. Apanasana

One of the very good stretches to relieve bloating and gas is Apanasana.

This yoga pose is most popularly called the ‘Wind Relieving Pose.‘ 

This pose increases blood supply to the organs making gut motility easy.

Here’s how to do it:

• The person is supposed to lie flat on the floor. 
• Flex your right knee and support it with both hands in such a way that your thigh stays in contact with your abdomen. 
• Stay in this position for 10 seconds and then lie straight again.
• Do the same with your left leg. 
• This can massage your viscera, thereby allowing the release of gas. 

2. Child’s Pose

This is a good stretch that will engage knees and heels, allowing you to get a full stretch.

Like the other stretches for bloating and gas, this pose is meant to stretch your body in a way that relaxes your muscles. 

Here’s how to do it:

• Sit on the floor with bent knees on one side and heels supporting from the other side.
• With both heels near each other, spread your thighs just more extensive than your hips. 
• Bend your back such that your arms and forearms remain outstretched, and the forehead touches the ground. 
• Hold on in this position for 10- 15 seconds and then straighten your back.
• Repeat the same for 2-3 episodes. 

3. Standing Toe Touch

For beginners, this stretch might prove to be a little bit difficult at first.

Part of the reason is that muscle stretching could create a painful sensation in your legs. 

Standing toe touch is good stretching that allows you to release trapped gas and wind.

Here’s how to do it:

• Stand on level ground and bend your hips to make your hands reach the toes.
• Make sure that your knees remain in an extended position while doing this. 
• As it is known, this will straighten your spine to relieve the associated tension in your back muscles. 

4. Cat-Cow Stretch

This happens to be the most common stretching exercise for bloating and gas.

Cat Cow pose stretches your abdomen in multiple ways, making it easier for your gut to let the gas buzz off. 

Here’s how to do it:

• Assume a quadruped position.
• Support your body with your palms and knees (flexed). Keep your back straight for 3 seconds.
• Make an arch with your back such that there is Convexity in your belly and concavity in your spine. 
• Tilt your head up during this. 
• Hold this for 10 seconds and then again straighten your spine for the next 3 seconds.
• Again make an arch but in the vice-versa position of the first one i.e., Convexity in your spine and concavity in your belly. 
• Tilt your head down during the second arch formation. 
• Hold on to this position for 10 seconds and again straighten your back for relaxation. 

5. Supine Spiral Twist

This is also a great stretch exercise to relieve bloating and gas.

It allows you to curl your lower body to ensure the movement of the intestines, which improves the passage of gas. 

Here’s how to do it:

• Lie flat or supine on the floor and keep your arms outstretched.
• Twist your right pelvis such that your right thigh comes to lie perpendicular to its left counterpart. 
• While staying in this position, flex the right knee.
• Stay in this pose for 10 seconds and then again lie flat.
• Repeat the same with your left knee. 

6. Extended Open Triangle

As one would realize after reading the description that this stretching exercise is the most conspicuous one.

As far as exercises go, it’s one of the effective stretches to reduce bloating and gas pain.

Ensure that you take deep breaths while doing this stretching exercise.

Here’s how to do it:

• Get into a standing position and stretch your legs wide apart.
• Ensure that your knees don’t get flexed. 
• Keep your upper limb stretched out widely in the air.
• Bend your body to one side in a way that your right palm touches the ground in front of your right foot. As it is evident, your face will be on the left. 
• Stay in this pose for 10 seconds and then straighten up.
• Do the same with your left side (Face towards the right).

7. Sphinx Pose

This pose is meant to stretch your torso and the internal visceral organs to allow gas to pass. 

Here’s how to do it:

• Lie in a prone position – with your face, chest, and belly touching the ground. 
• With the support of your palm, lift the upper body or torso to a certain height, such that your waist acts as the hinge. 
• Stay in this pose for a few seconds and then again assume the original prone position.
• Repeat this 5-6 times. 

Takeaway

The feeling of being bloated and stuffed with the belly protruding out is horrible. 

Relax your gut and nerves. Practice these stretching exercises to help relieve gas, bloating, and trapped wind.

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