Have you had bloating episodes recently? They can be annoying.
Bloating is in simple terms is when gas is trapped in your gut.
How irritating it is when the aura of your luscious meal simply vanishes because of this bloating problem.
Or how irksome it is to just cancel the weekend plans because of your belly’s compelling desire to fart.
Ranging from mild discomfort to excruciating pain, bloating can affect any human on this earth.
What causes bloating?
Bloating could also be because of aerophagia which can create gaseous havoc in your body.
The gut microbe flora, acting over the undigested food material, plays an essential role in the genesis of bloating.
Pain in the belly and back, along with uneasiness during bloating, amplifies the agony.
Stretches to get rid off bloating
There are some stretches to get rid of bloating and gas. These exercises can provide relief in such circumstances.
All such poses are meant to stretch your body in a way that relaxes your muscles.
And at the same time, these poses increase the blood supply to the organs making gut motility easy. This helps improve gut health.
This allows the gas to buzz off from your gut tube. So guys, grab your yoga mat, turn on a growth mindset, and get the game going.
One of the very good stretches for bloating and gas is Apanasana.
This yoga pose is most popularly called as the ‘Wind Relieving Pose.’
- The person is supposed to lie flat on the floor.
- Flex your right knee and support it with both the 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.
- Sit on the floor with bent knees on one side and heels supporting from the other side.
- With both the 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 and obese individuals, this stretch might prove to be dull- sailing.
It happens because muscle stretching could create a painful sensation in your legs.
- 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 commonly chosen stretch exercise by the affected individuals.
This pose stretches your abdomen in multiple ways, making it easier for your gut to let the gas buzz off.
- Assume a quadruped position i.e., 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 for dealing with bloating.
It allows for the curling of the lower body to ensure the movement of the intestines to allow the passage of gas.
- 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 on 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.
It’s one of the effective stretches to get rid of bloating and gas.
Ensure that you take deep breaths while doing this stretching exercise.
- 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 air.
- Bend your body to one side in a way that your right palm touches the ground in front of your right feet. As it is evident, your face will be towards 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.
- Lie in a prone position i.e., 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 few seconds and then again assume the original prone position.
- Repeat this for 5-6 times.
The feeling of being bloated and stuffed with the belly protruding out is horrible.
Relax your gut and nerves. Practice these stretching exercises daily and head towards the days with reduced frequency of bloating incidents.