How To Relieve Belly Bloating?

Have you ever felt the tight, extra full feeling we generally tend to blame on PMS or heavy food? It feels as if there is a balloon inflated in the tummy. The feeling is called bloating. It may occur due to a specific medical condition or overeating, bloating is always uncomfortable. However, the good news is most bloating can be treated without any prescription. 

What Causes Bloating?

There are some foods which cause bloating and gas more than others. These include oligosaccharides (present in onions, garlic, wheat, beans and legumes), disaccharides (present in lactose such as milk, ice cream and yogurt), monosaccharides (present in apples and pears), and some sugars present in most candies and chewing gums.

At times, the small intestine is unable to fully absorb such carbohydrates. It instead passes these to the colon. Here, bacteria ferments these and produce gas.

Some other causes of bloating are gut sensitivity (it is also called irritable bowel syndrome or IBS), small intestinal bacterial overgrowth (SIBO); some gyeological conditions and gastroparesis that delays stomach emptying.

The exercises that helps you get relief from bloating are:

1. Knees To Chest

Lie straight on your back. Fold your knees and bring them towards your chest. Hold them with both hands. Focus on the contraction you feel between your stomach and thighs, the warm take deep and long breaths and imagine relieving and relaxing any built-up gas and tension. 

2. Child’s Pose

Keep your knees on the floor. Space your legs as far as you can. Sit your butt back on your heels and bring your torso forward. Be in this position and stretch your arms in front of you. Don’t bend your back and place your forehead on the ground or on a pillow. Keep this position for 5 breaths.

In this case, your bodyweight is used to rub down your bowels and stomach. This helps comfort bloating and bowels.

3. Legs Up The Wall

This mild inversion helps with digestion and encourages blood flow. Lie down straight on your back. Face your feet towards the wall. Stick your butts with the wall and raise your legs against the wall. Keep your feet flexed and arms on your side or wherever you want to. In case your hamstrings are tight, sit away from the wall or keep a long or a bolster under your lower back. This will provide your back some extra support. The best position where you don’t want to hold your thigh bones!

4. Downward Dog

Stand keeping your feet hip width apart. Bend forward but keep your back straight. Engage your abs and firmly press your palms on the floor in front of you. Try to create “V” with your body with heels and hands firmly on the ground. Stretch your tailbone back and up. Take the shoulders far away from your ears, and keep your rib cage inwards. Be in this position for 5-10 breaths. You are free to place your feet as far away as you feel comfortable. To go to an advanced level, combine this with a child’s pose and perform them alternatively.

5. One-Legged Seated Spinal Twist

Sit with your legs stretched forward. Bend your left knee and place your body as close to your body as you can. Keep your back straight, turn your upper back to the left side as you reach your right elbow to the outside of the left knee and position your left hand on the ground behind you. Breathe and release! Repeat the same with the other side.

Mildly compressing and turning the belly part massages your digestive organs and improves circulation. All this is done without putting any stress on your system.

6. Spinal Rotation

Lie down on your back. Stretch your arms on both sides. Your body should look like a “T”. keep your knees and hips in line with each other. Bend your knees and take them towards the ground. Try to keep the shoulders square to your ceiling. However, make sure you don’t feel any strain. Twists are really great to stretch the stomach area, provide with more space, and also massage each internal organ to less bloat.

7. Seated Forward Bend Pose

Sit on the mat and extend your legs in front of you. Keep you back straight and bend forward with the help of your hips. Bring your upper body closer to your legs, as close as you comfortably can. Extend from the hips and take your head in the direction of your toes. If you can, bolt your feet.

8. Cat-Cow

Come on your fours on the ground. Keep your spine in a neutral position, inhale and use your abs. Now, exhale and lower your head while you round the spine. While doing this, imagine pulling the belly button in your chest. This pose is called a cat pose. To form a cow pose, inhale  and make an arch with your back, raise your butt and head. Take the shoulders away from your ears. Perform the two poses alternatively to warm the spine and let go of tension in the neck and back. 

Deep breathing together with compression and stretching relieves the stomach and helps in digestion.

9. Standing Forward Bend

Keep your legs apart and stand straight. Bend at your waist, round the spine as you try to touch the ground. Loosen your head to hang, to stretch your neck. Reach for the tailbone to the sky for maximum stretch.

10. Bridge

Lie down straight on your back. Keep your arms on the sides. Bend your knees and firmly place your feet on the ground. Ensure to align your heels and knees. Keep your back straight, push the hips up with force from your heels. You’ll feel a stretch in the chest. Hold in this position for 5 seconds and come down.

Related Posts

Leave a Reply