Nov 25, 2024 7:00:00 AM | Stretch 5 Stretches to Combat Bloating and Boost Digestion

Stretching isn't just for the gym—it can also be a powerful tool for everyday wellness! Incorporating certain stretches into your routine can help relieve bloating and enhance digestion, making you feel your best throughout the day.

If you often experience digestive discomfort after meals, it can be frustrating, especially when you have plans that require physical activity.

To help you combat bloating and ease digestion, we at Renew Wellness have compiled five physiotherapist-approved stretches perfect for after any meal!

1. Seated Spinal Twist

This gentle twist massages the abdominal area, helping to relieve bloating by stimulating the digestive tract.

How To:

• Begin seated with your right leg extended and your left leg bent, with your foot flat on the floor.
• Keep your back straight and place your left hand on the mat for support.
• Inhale and place your right arm outside your left knee.
• Exhale and twist to the left, holding for three deep breaths. With each breath, aim to deepen the twist.
• On your last inhale, raise your right arm and unwind. Repeat on the opposite side.

2. Knees to Chest

This simple stretch alleviates tension in the lower back and hips while also helping to relieve gas and bloating.

How To:

• Lie on your back on a comfortable surface.
• Inhale deeply, optionally raising your arms overhead.
• Exhale and draw one or both knees to your chest, interlacing your fingers around your shins. Hold for three breaths, gently rocking side to side if desired.
• Release your legs on the final exhale and return your arms overhead.

3. Wall Stretch (Legs Up the Wall)

This restorative pose helps counteract gravity’s effects on digestion and encourages deep breathing, which aids in core relaxation.

How To:

• Sit with your hips pressed against the base of a wall.
• Swing your legs up the wall as you lie back on the floor.
• Hold this position for 2-4 minutes, focusing on deep belly breaths.
• Slowly return to the starting position by lowering your legs and sitting upright.

4. Seated Side Stretch

This stretch targets the muscles along your torso, promoting a gentle massage of the digestive organs while enhancing breathing capacity.

How To:

• Sit comfortably, legs crossed or extended in front of you.
• Reach your right arm over your head toward your left side, lifting your chest and bending your spine to stretch your obliques.
• Hold for five slow breaths, then switch sides.

5. Supine Twist

Like the Seated Spinal Twist, this supine variation gently massages the liver and other organs, promoting healthy digestion.

How To:

• Lie flat on your back, extending your left leg while bending your right knee at a 90-degree angle.
• Extend your right arm to the side and use your left hand to gently pull your right knee toward the left side of your body.
• Hold for three deep breaths, optionally gazing over your right shoulder for an extra twist. Return to the starting position and repeat on the opposite side.

Discover More Ways to Enhance Your Wellness

Ready to explore more ways to improve your overall health? Schedule a free health screening with a Renew Physiotherapist for 1:1 treatment and advice on how physiotherapy can improve your daily life!