Six major exercise therapies effectively regulate the digestive system and improve the stomach

Exercise has a very good effect on enhancing the function of the digestive system. It can strengthen gastrointestinal motility, promote the secretion of digestive juices, and enhance the gastrointestinal digestion and absorption function.

Exercise can also increase the depth and frequency of breathing, prompt the diaphragm to move up and down and the abdominal muscles to move to a greater extent, thereby better massaging the gastrointestinal tract, improving gastrointestinal blood circulation, and strengthening the defense mechanism of the gastrointestinal mucosa, especially for promoting the healing of peptic ulcers.

As an effective auxiliary therapy, patients with gastrointestinal diseases can participate in sports including: Qigong, Tai Chi, walking, jogging, cycling, etc., so as to improve gastrointestinal function and regulate the gastrointestinal tract.

When patients with stomach problems first start exercising, the intensity of exercise should be low. You can adopt a slow, whole-body relaxing walking style for 20 to 30 minutes each time, and keep your exercise pulse at around 110 beats per minute. In addition, you can choose to walk about 2 kilometers in a scenic environment. This will help regulate the central nervous system, improve the whole body and gastrointestinal function, and play a certain role in eliminating abdominal distension, belching, and promoting ulcer healing.

As the condition improves, you can increase the amount of exercise appropriately, and the pulse rate during exercise can reach about 130 to 140 beats per minute. It is best to exercise for 20 to 40 minutes every day.

However, it should be noted that people with acute gastroenteritis, gastric bleeding, and abdominal pain should not participate in sports. They should wait until their condition recovers or improves before engaging in appropriate exercise.

Method: The stomach reflex area is located near the first metacarpal bone in the lower part of the palm.

Regularly massaging the stomach and pancreas reflex areas can regulate gastrointestinal function and treat stomach problems. If you have acute gastritis or feel stomach discomfort, you can press the stomach reflex area, which is very effective. At the same time, you can also pinch and press between each finger to help reduce inflammation.

This little exercise actually only requires moving your fingers. It is very relaxing and effective. You can press it when you have time, and it can also exercise your finger joints.

There are four steps in stretching exercises. It is recommended to do it 1-2 times a day, 10 minutes before and after meals. Note that you should do it step by step and at a slow and relaxing speed!

first step

1. Open your feet to shoulder width, keep your head up and chest out, gently press your lower abdomen with your palms, then bend forward 90 degrees and bow 5 times.

2. Then stand firmly on your feet, press your lower abdomen with both hands, tighten your abdomen and lean back 5 times.

Doing this can stretch the back and upper abdominal muscles, activate the diaphragm, and help eliminate bloating.

Note that you don't need to use too much force to avoid injury, and don't use too much force at once to be careful not to fall due to unstable center of gravity.

Step 2

1. Place your palms facing up, elbows bent 90 degrees and place them on both sides of your body, as if you were holding a plate.

2. Then keep your elbows bent at 90 degrees, move your waist to the left, twist backward, and lift your left foot to the right; after your body returns to its original position, repeat the same movement in the opposite direction. One move back and forth counts as one rep, and do 5 reps in total.

Doing this can exercise the muscles in the side waist and lower abdomen and increase gastrointestinal motility.

Be careful not to lift your foot too high and your ankle should not exceed the other knee to avoid spraining your foot.

Step 3

March on the spot, swing your arms back and forth, not with the same hands and feet, and march about 50 times. You can start with a slow pace and small amplitude, and then gradually increase the speed.

Doing so will help promote blood circulation throughout the body and aid digestion.

Note: lift your knees when stepping and do not stomp your feet too hard to avoid injuring your knees.

Step 4

Open your feet shoulder-width apart, tighten your abdomen, and place your hands naturally with your palms facing inward on both sides of your body. Then move your waist to the right, twist backwards, bend your knees slightly and shrug your shoulders, relax your shoulders while squatting down and then stand up straight.

Squat and stand up 5 times. After returning to the straight position, move your waist to the left, twist backwards, bend your knees slightly and shrug your shoulders, relax your shoulders while squatting down and then stand up straight.

Squat and stand up 5 times, and do it back and forth 5 times in total.

Doing this can exercise the side waist muscles and massage the stomach and intestines. Note: People with bad knees should not squat too low.

practice:

1. Pay attention to practicing abdominal breathing. The abdomen will gradually form obvious relaxation movements with each inhalation and exhalation.

2. Practice in a natural and comfortable manner, often in sitting or lying positions, concentrate your mind, focus on Dantian, and eliminate distracting thoughts. Practice 1-2 times a day, about 30 minutes each time, and gradually extend the time. After long-term training, you will be able to achieve harmony of mind and spirit.

This exercise therapy has a certain effect on chronic gastric disease and psychological stomach discomfort. Nei Yang Qigong adjusts breathing through methods such as regulating breathing and focusing the mind, so that it gradually becomes slow, fine, deep and long, thereby allowing the cerebral cortex to play a regulatory role on the internal organs and strengthen the gastrointestinal digestive function.

practice:

1. The patient lies in supine position with knees bent.

2. Place your palms together on your abdomen, with the navel as the center, and massage the middle and lower abdomen in a clockwise direction for about 5 minutes, until you feel warmth in your abdomen.

3. Use light force at first and then increase the force, then expand the range to massage the entire abdomen for about two minutes.

practice:

1. The patient sits with the waist flexed forward.

2. Put the five fingers of both hands together, place the palms close to the waist, and rub them towards the sacrum vigorously. Repeat this for about 1 minute until the skin is slightly warm.

Perform the above two self-massage methods 1-2 times a day for 24 consecutive days. Self-massage indirectly exercises the abdomen and waist, which can effectively regulate the stomach and relieve gastrointestinal discomfort symptoms.

Animal Pose Yoga

Sit on a mat with your knees bent, then stretch your legs upward, straighten your chest and spine slightly retracted, look straight ahead, maintain the posture and take 3 to 5 deep breaths.