Move With Us Through Improving Digestion
Welcome back to our Move With Us series! Today is all about digestion.
These stretches help with indigestion, bloating and can help relieve the symptoms of IBS by stimulating the digestive system. A combination of deep breathing, massage and twisting helps to improve gut function and stimulate the muscles and organs involved in digestion.
If you’re suffering from any of the above or are having any digestive discomfort then try these exercises and see how you feel.
Seated Twist
Sitting on the floor with your legs outstretched, bent your right knee and bring your right leg over the leg to rest the right foot on the outside of your left side
Turn your torso towards your bent leg and bring your right arm around your right now
Inhale to lengthen the spine and twist your body away from the leg
Hold for 30 seconds then repeat on the other side
Puppy Pose
Starting in the four point kneel position again, walk your arms forward and slightly increase the distance between your knees
Sitting back into your hips, place your forearms on the mat and start to bend forward
Eventually place your forehead on the mat and feel the stretch through your upper back
Rest in this position for 30 seconds or longer if desired, while focusing on your breathing
Baby Cobra
Lying on your stomach, bring your arms shoulder width apart and bend through your elbows
Resting your forearms on the floor, push your chest away from the floor and extend through your spine
Hold for at least 30 seconds while focusing on your breathing
Spinal Twist
Rolling over onto your side with your knees bent and arms stretching in front of you
Open your top arm up to the roof as you rotate around so that your upper back twists away from your knees
Keep your knees in contact with the floor
Hold here for at least 30 seconds before repeating on the other side, focusing on deep breaths into the rib cage
Happy Baby
Lying on your back, bend your knees towards your chest and face the souls of your feet up towards the ceiling
Reaching forward and grabbing the outsides of your feet, spread your knees apart and pull your knees into your chest
Flex your heels into your hand
Hold this position for at least 30 seconds, adding in gentle rocking from side to side if desired
We hope you found this helpful! Feel free to repeat this series multiple times through out the week and keep Moving With Us. If you have any questions or need any advice on any of these exercises, please don't hesitate to reach out and chat to us.
Remember that you shouldn’t feel pain during any of these exercises. If they are painful for you, consider avoiding that exercise or decreasing the intensity. We are always here to help if needed.
If you’re after some more advice or are in need of some hands on help, we’d love to see you at Collective Motion! Collective Motion offers Osteopathy, Myotherapy, Dietetics and Pilates and is conveniently located to service our Bentleigh community as well as its surrounding suburbs including Bentleigh East, McKinnon, Ormond, Glenhuntly, Murrumbeena, Carnegie, Oakleigh, Gardenvale, Brighton East and Hampton East. Click below to book an appointment and let us help you get moving again.
