Did you know that exercising can be very good if you suffer from an irritable bowel or other similar intestinal complaints? It helps against stress – which often triggers or worsens your complaints – and can give your digestion a boost. But then again, sometimes you don't feel like exercising or you can't even work out if you have a huge burden. With this 20-minute flow routine you can lower your IBS complaints. Are you going to try it too?
– Sit in a comfortable position with your back straight.
– Relax your shoulders down and back and close your eyes.
– Place your right hand on your stomach and your left hand on your chest.
– Breathe in through your nose for four seconds. Feel your abdomen and chest rise as you inhale. Ideally, your right hand should now be the only part of your body that moves, but this often takes some practice.
– After a long inhale, exhale through your nose again for six seconds.
– Repeat this pattern for about four minutes (you can also take longer if you like).
Read also :'5 warm-up mistakes that can hinder your workout'
– Sit in a comfortable position with your back straight and roll your head down towards your left shoulder.
- Keeping your neck long and your right shoulder relaxed and down, try to resist the temptation to pull it up.
– Gently place your left hand on your head if you want to do the stretch a little deeper, but don't force it.
– Hold this position for one to two minutes and then repeat the exercise with the right side.
– Sit in a comfortable position with your back straight and extend your arms out to the sides. Bend your elbows slightly and keep your palms turned toward the floor.
– Turn your head to your left side, turn your left arm up (palm up) and turn your right arm down (palm down).
– Hold this position for one breath and then reverse the movement.
– Slowly alternate between the two sides for two to three minutes and take the rest you need in between.
– Lie in a lunge position with your left leg in front and your right leg behind you on the floor, bent at 90-degree angles.
– Slightly contract your right gluteal muscle and core and slowly push your hips forward to stretch your right hip muscle.
– Fold your hands together and – if it feels comfortable – try turning your torso to the left.
– Try to put your left elbow in your back, which also slightly bends and twists your torso, which can release tension.
– Turn your torso back to the starting position. Keep doing the twisting motion for about one to two minutes, then switch sides.
– Sit upright (possibly on cushions).
– Turn your left leg out in front of you with your knee out and fold your right leg back with your knee in. You may need pillows under your knees for extra support.
– If you can, lean over one of your knees for an extra stretch. Keep your torso long (instead of collapsing from your stomach).
– Hold this stretch for as long as you want/can up to three minutes and then switch the positions of your legs.
– Kneel on the floor with your knees slightly wider than hip-width apart on the floor.
– Push your hips back and extend your arms above your head. Bring your forehead to the ground.
– Try to lengthen your spine and reach forward with your fingertips.
– Relax here and continue to inhale deeply and exhale through your nose.
Source: Livestrong.com
