How to do bowel exercises?

In daily life, many people are troubled by constipation, which is a very serious problem. Especially some people will have habitual constipation. The harm of long-term constipation is very great. For example, constipation can cause people's mood to become bad, constipation can cause people's appearance to decline, and severe cases can also cause some intestinal complications. People with constipation need to do more intestinal exercises. Let's learn how to do intestinal exercise exercises.

How to do bowel exercises?

1. Tuck your knees and lift your legs

Stand up and lift one leg parallel to the ground. Hold the knee of this leg with both hands. Hold for one second, then switch to the other leg. Alternate legs like this for two minutes.

2. Calf lift

Calf lift: In a standing position, kick one leg out to the side to touch the hand on the same side, then switch to the other side. Keep kicking once per second for two minutes.

3. Take a deep breath

Inhale, raise your arms above your head, and exhale slowly. Then return your hands to your abdomen, inhale, and feel your abdomen bulge outward. Then exhale, and slowly retract your abdomen toward your spine. Hold on for two minutes.

Intestinal vitality exercises

1. Hug your legs and pedal - Lie on your back, bend one leg and lift it, hold it with both hands, straighten the other leg, slowly lift your upper body until your head and shoulders leave the ground, and look at the toes of the straight leg. Keep breathing in this position, then switch sides. Keep your abdomen engaged throughout this process. (If you feel tired, you can choose to keep your head and shoulders on the ground to make the movement easier.)

2. Squat Exhaust Style - Stand naturally with your feet shoulder-width apart, bend your body forward, keep your back straight, and grab the front of your calves with both hands. Then slowly bend your knees and squat down until your hips reach the lowest position, open your legs, place your elbows on the inside of your thighs, put your fingers together, and look forward. Hold for more than 15 seconds and repeat 10 times. (Keep your back straight throughout the movement.)

3. Boat balance - sit firmly, keep your back straight, lean back slightly, and then slowly let your hands and legs leave the ground. You can choose any comfortable posture for your hands and legs. Hold for more than 15 seconds and repeat 10 times. (You can do this movement according to your own physical condition. The farther your hands and legs are from your hips, the more difficult the movement will be.)

4. Cobra Twist - Lie on your stomach, support yourself with your hands, slowly lift your upper body, use the strength of your waist to twist your body to one side, look at your feet, then switch to the other side. (Bend your elbows slightly, but don't shrug your shoulders.)

5. Stretch your legs - Lie on your back, bend your knees and lift your calves, put your hands around the front of your calves, and bring your forehead close to your knees. Then inhale, straighten your legs, stretch them diagonally upwards, and stretch your arms toward the top of your head; exhale, draw a semicircle with your hands along the sides of your body, return to the leg-hugging position, and repeat 5 to 10 times.