As you age, your body begins to slow down. Unfortunately, your bowels slow down, too. You may notice that you're suffering from constipation more than you used to. When constipation lingers, you can be left with an uncomfortable feeling in your stomach. You may also notice that your clothing no longer fits properly. That's because your bowels are filling with fecal matter, which is causing your abdomen to swell.
If stool softeners aren't working to relieve the problem, it might be time to talk to your doctor about physical therapy. You might not realize this but physical therapy can relax your bowel muscles so you can defecate naturally. Here are three simple methods that will train your intestinal and bowel muscles to work properly, which will help relieve your constipation.
Swim Kicks
Swim kicks help strengthen the muscles in your lower abdomen. These muscles help move the stool from your bowels down through to the rectum. Here are easy-to-follow instructions.
- Get down on the floor and lay on your stomach.
- Spread your legs about 12" apart.
- Keeping your legs straight, do 10 flutter kicks.
- Now, bend your legs slightly and do 10 more flutter kicks.
- Repeat the exercise 10 times.
- Do this exercise twice each day.
Leg Lifts
To alleviate constipation, you need to exercise your entire abdominal region. This will ensure that your bowels and intestines are relaxed and ready to function properly. Leg lifts help alleviate muscle tightness in your upper abdomen.
- Lay down on the floor with your back straight and your face looking up at the ceiling.
- With your arms straight down to your sides, lift your legs about 6" off the ground.
- Hold your legs steady for about 10 seconds.
- Slowly bring your legs down to the floor.
- Repeat the exercise 5 times.
- Do this exercise twice each day.
Abdominal Massage
Daily abdominal massages can help relax your bowel muscles and move the fecal matter through your body. This is a simple massage that you can do for yourself.
- Lay down on your back.
- Place your right hand on your abdomen directly above your hip bone.
- Begin making small circular motions with your hand.
- Continue making small circular motions as you move your hand up towards your right ribcage.
- Now massage in small circular motions across the bottom edge of your ribcage.
- From the left ribcage, you'll continue to massage down to the lower groin area of your abdomen.
- Repeat the massage at least twice a day.
If constipation has you feeling sluggish, try these simple exercises to get you moving again. Regular physical therapy can help keep your bowels functioning properly. For more exercise tips, contact a company like Burgman Chiropractic Clinic PC.
