1 Simple massage and morning exercises

A special massage can be used to improve the digestive system, which you can do yourself. First you need to moisten a clean towel in cool water, and then squeeze out water. Next, the towel is wrapped around the right arm and gently advances to the right side of the abdominal cavity. Make movements in the direction from the bottom up. Thus it is not necessary to press strongly on a stomach. Advance your hand to the lowest edge. Repeat such massages should be no more than 10 times. Then again it is necessary to moisten and wring out the towel in cold water and already wound on the left hand to massage the left side of the abdominal cavity. After such a massage, you need to relax and wait until the intestine begins to react. This can be started not immediately, but after a while. Repeat exercises from constipation need daily.

There is also a separate morning gymnastics that will help to awaken the bowels and speed up the process of defecation. In addition, for the sake of this massage does not necessarily break from the bed every day. The whole complex of measures can be done right in bed. First, you have to stroke the navel 10 times clockwise, then it can be kneaded and rubbed. After this, you need to bend the right lower limb in the knee joint and gently press it to the stomach, holding it with your hands. In this position, you need to be a few seconds, and then change your foot, but do it slowly. After that, get out of bed very slowly and slowly. First you should lift from the bed and put the right foot on the floor. Such charging will help improve digestion.

After that, you need to wash and do all morning hygienic work, then drink an empty glass of water on an empty stomach. It should be room temperature. Then you need to wait 10-15 minutes and proceed to the next stage of the session. Have to squat at least 10 times. If this task is difficult to perform, then you can just sit on your haunches for 20 seconds. After that, you have to stand up and pograminate your legs. In addition, you need to repeat this procedure 3-4 times more. After all these tasks a person will feel the urge to defecate. If this does not happen, then you need to drink 3 glasses and after each glass again repeat the exercises from constipation. If this does not help, then you need to drink cold water, and as the situation improves, gradually move to a warmer one.

2 What exercises are needed for atonic and spastic constipation? Gymnastics from constipation can be different. Depending on the spastic or atonic type of constipation in a person, it is necessary to select different sets of tasks. For example, with the atonic form of stagnant phenomena, you must perform all tasks with constant repetitions, and they should be as many as possible. The whole complex should be carried out slowly - the average rate is appropriate. It is best to resort to a spring type of gymnastics. All tasks should be purposeful. This type of gymnastics will help to promote the entire contents of the body. Also suitable are some power tasks. It is allowed to apply weigher and resistance. It is necessary to use the movements that strengthen the muscles of the press. General strengthening tasks are also permissible. As for the initial positions with atonic locks, they can be any. It is very useful to run, jump and crouch.

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In the spastic type of stagnant phenomena in the intestine in adults and children, it is necessary to use those tasks that help to eliminate organ spasms. It is best to perform all the actions slowly or to move to an average pace. It is necessary to limit tasks for the abdominal press. In this case, you need to relieve tension from this group of muscles, so do not swing the press. It is better to use all other muscle groups. By the way with spastic constipation, you can use gymnastics, to which people with osteochondrosis and neurosis resort. It is necessary to alternate exercises for relaxation and for different muscle groups, but with more attention paid to relaxing tasks.

By the way, swimming is very useful for both atonic and spastic stagnant processes. During swimming, a natural massage of the abdomen occurs. This helps to normalize the motility of the organs and facilitates the emptying process. Be sure to remember that you can start swimming only a couple of hours after eating. You can also eat 1-1,5 hours after swimming.

3 Exercises for atonic locks

Physical exercises with constipation of atonic type help to facilitate the progress of food coma and feces through the intestines.

First you need to lie on your stomach and fold your arms in front of you. You should keep your feet even. Further, the right arm and left foot are raised by inhalation. In this situation, you need to try to hold the body, and then on exhalation return to its original position. Each time the sides of the extremities alternate. The task is repeated at least 10 times, like all subsequent tasks.

Now you need to roll over on your stomach. Hands should lie bent in front of the face. The legs are even. On inhaling, one leg should be bent in the knee to the side, and on exhalation to return to the starting position. Each time the parties alternate.

Next exercise will be similar to the movements of the body and hands that a person does while swimming. You need to lie on your stomach, fold your arms in front of your face, and keep your feet flat. First, the arms are stretched out in front of the head, then they need to be leveled in the sides, while lifting the head. Then the hands stop near the body, and the head goes down.

The next task will help to relax. It is necessary to lie on your stomach, and put your head on your bent hands. In this position, you need to start shaking the pelvis in different directions. Knees can be bent.

Next move will resemble the flight of the airplane. This task is isotonic. It additionally helps to strengthen posture. The man lies on his stomach. Hands are diverted to the sides and raised as high as possible. At the same time, you can tear your head and shoulders off the floor. The legs lie in a level position, and then also simultaneously with the hands break away from the floor. This task will help stretch the spine. We must try to be in this state for a minute, and then return to the starting position. In addition, no repetition is required. Then you can lie in a relaxed position for a few seconds.

The next set of movements will be more complicated. You need to lie on your stomach, and your hands should rest on the floor. The legs are together. First you need to wring out, then straighten your arms, and then move to the knee-elbow position. Then the person sits down on the heels and extends his hands in front of him. Then again you need to lean on your elbows and knees, then return to a reclining position.

Now you need to rest on your knees and your arms straight. The body is parallel to the floor. Legs below the knee are straightened and rest on the feet. First, the head should be turned to the left and consider your own feet, and then return to the starting position. After that, turn your head in the opposite direction and return to the starting position. This movement needs only 4 times.

Then you need to stay in the same position and start flapping your foot. First, the right foot should be pressed to the chest, and then straighten it back and again bend at the knee near the abdomen and put it in its original position. Alternate both legs. Perform the task no more than 20 times.

Next, you need to focus on your knees, and fix your hands in the lock on your head at the back of your head. Elbows are divorced in the sides. First you need to sit on the right and exhale, and then on inhalation return to the starting position. Then repeat the same thing only on the left side. Now another job is done. You need to stay in the same position and try to reach out with your right hand to the left foot, and then use the opposite extremities. Next you need to sit on the floor completely and spread your legs widely. It is necessary to try to reach the right hand of the left foot and vice versa.

4 As a conclusion

Gymnastics with constipation is an integral part not only of preventing these stagnant phenomena, but also helps to eliminate problems with digestion. If a person is prone to chronic constipation, then every day you must perform simple exercises of constipation. In addition, if such a problem with digestion and emptying arose once, then gymnastics will also benefit and help relax the muscles and improve intestinal motility. However, before starting such activities, you need to consult a doctor so that there are no contraindications.