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Exercises that help improve the digestive system
Chronic constipation is a widespread condition. For the most part it occurs in middle-aged and elderly, physically debilitated, suffering from chronic diseases, and those who are in the postoperative period.
The reasons may be different:
The most important reason is lack of exercise. Because of this reduced compressive strength of the intestine, stomach and skeletal muscle, decreases the force of peristalsis, the food stays in it for too long, it takes a lot of the liquid and the stool is solid.
Here we present a set of exercises for rotation in the lower back – the perfect remedy for constipation is widely used in China. It is easy to learn, and it gives a good therapeutic effect.
Exercise is directed on strengthening of muscles of the wall of the abdomen, improving the allocation of digestive juices due to training of the muscles surrounding the lower back and abdominal muscles and the pelvic cavity, helps peristalsis of the stomach and intestines, normalizes motility of the intestine and facilitates the elimination of feces.
In addition, exercise helps to establish a nervous reaction, to improve the regulation of nervous system activity of the stomach and intestines, to heal functional disorders in the intestine, such as constipation and diarrhea.
The exercise is performed in the following way:
Starting position: standing, feet apart, toes turned out (like the letter "V"), slightly wider than shoulder width. Upper body straight, hands on waist, knees slightly bent (Fig. 10-67).
Description: spin the abdomen and waist using the belly button as the pivot point, as follows:
1. Rotate left → up → right → back, horizontally clockwise (Fig. 10-68).
2. Rotation to the right → up → left → back horizontally in a counterclockwise direction; (Fig. 10-69).
3. Rotate left → down → right → up, vertically, from left to right, like a rotating wheel (Fig. 10-70).
4. Rotation to the right → down → left → up, vertically, from right to left, like a rotating wheel (Fig. 10-71).
What you should pay attention
1. The main voltage should be in the abdomen and lower back and not shoulders or knees. Shoulders and knees must either remain at rest or move only slightly. First, it is difficult to maintain a fixed upper body, but it takes effort over time to grasp the essence of the movement, and to rotate only the lower back and belly. Upper body and legs should almost not move.
2. One circle is one repetition. Do 1-3 sessions a day. The level of physical activity depends on your physical condition and the severity of the problem. Move forward step by step, gradually increasing the load. Start with 20 repetitions per session, and eventually bring the number of repetitions to 200. Time can be increased gradually from 30 seconds for the session to 10 minutes.
3. If hard to start the first of the four movements for several months, it will prove its effectiveness in the treatment of constipation. If you can do all four movements, not only does it help to cure chronic constipation and diarrhea, but will also strengthen the kidneys and waist.
4. The exercise can be performed early in the morning, before bed or in between meals. Not to do them immediately after eating or when you are very hungry. Food should be more fibrous, and try to make a bowel movement at a certain time.
5. Do not exercise if you have a fever, a tumor in the stomach or intestine, hematochezia. Discontinue exercise at the time chronic disease, the dizziness, or weakness.
6. The result will be better if along with the rotation in the lower back you will perform a self-massage of the abdomen.published
"Therapeutic exercise Chinese medicine", sung Zindani, Liu Dozen
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: vk.com/wall-23903469?w=wall-23903469_5197
The reasons may be different:
- prolonged sitting,
- lack of physical activity,
- nerazdelennaya life
- irregular defecation,
- insufficient consumption of coarse fibrous food,
- too little fluid intake.
The most important reason is lack of exercise. Because of this reduced compressive strength of the intestine, stomach and skeletal muscle, decreases the force of peristalsis, the food stays in it for too long, it takes a lot of the liquid and the stool is solid.
Here we present a set of exercises for rotation in the lower back – the perfect remedy for constipation is widely used in China. It is easy to learn, and it gives a good therapeutic effect.
Exercise is directed on strengthening of muscles of the wall of the abdomen, improving the allocation of digestive juices due to training of the muscles surrounding the lower back and abdominal muscles and the pelvic cavity, helps peristalsis of the stomach and intestines, normalizes motility of the intestine and facilitates the elimination of feces.
In addition, exercise helps to establish a nervous reaction, to improve the regulation of nervous system activity of the stomach and intestines, to heal functional disorders in the intestine, such as constipation and diarrhea.
The exercise is performed in the following way:
Starting position: standing, feet apart, toes turned out (like the letter "V"), slightly wider than shoulder width. Upper body straight, hands on waist, knees slightly bent (Fig. 10-67).
Description: spin the abdomen and waist using the belly button as the pivot point, as follows:
1. Rotate left → up → right → back, horizontally clockwise (Fig. 10-68).
2. Rotation to the right → up → left → back horizontally in a counterclockwise direction; (Fig. 10-69).
3. Rotate left → down → right → up, vertically, from left to right, like a rotating wheel (Fig. 10-70).
4. Rotation to the right → down → left → up, vertically, from right to left, like a rotating wheel (Fig. 10-71).
What you should pay attention
1. The main voltage should be in the abdomen and lower back and not shoulders or knees. Shoulders and knees must either remain at rest or move only slightly. First, it is difficult to maintain a fixed upper body, but it takes effort over time to grasp the essence of the movement, and to rotate only the lower back and belly. Upper body and legs should almost not move.
2. One circle is one repetition. Do 1-3 sessions a day. The level of physical activity depends on your physical condition and the severity of the problem. Move forward step by step, gradually increasing the load. Start with 20 repetitions per session, and eventually bring the number of repetitions to 200. Time can be increased gradually from 30 seconds for the session to 10 minutes.
3. If hard to start the first of the four movements for several months, it will prove its effectiveness in the treatment of constipation. If you can do all four movements, not only does it help to cure chronic constipation and diarrhea, but will also strengthen the kidneys and waist.
4. The exercise can be performed early in the morning, before bed or in between meals. Not to do them immediately after eating or when you are very hungry. Food should be more fibrous, and try to make a bowel movement at a certain time.
5. Do not exercise if you have a fever, a tumor in the stomach or intestine, hematochezia. Discontinue exercise at the time chronic disease, the dizziness, or weakness.
6. The result will be better if along with the rotation in the lower back you will perform a self-massage of the abdomen.published
"Therapeutic exercise Chinese medicine", sung Zindani, Liu Dozen
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: vk.com/wall-23903469?w=wall-23903469_5197
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