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Try This Easy 10-Minute Full-Body Stretch Exercise For Bloating

The side stretch is a great step towards promoting digestion. We all have a feeling of dread bloated or gassy, particularly if we are far from

Try This Easy 10-Minute Full-Body Stretch Exercise For Bloating

The side stretch is a great step towards promoting digestion. We all have a feeling of dread bloated or gassy, particularly if we are far from our favorite sweatpants. But after an especially fibrous lunch (darn you, cauliflower rice!), there's supposed to be a little bloating and fully natural.

The best way to start is to drink some extra water, but a little activity will help to promote good digestion too. All you need is 10 minutes to help relieve bloating symptoms with this routine of total-body stretching, with K's goodness. Aleisha Fetters, a licensed expert in strength and conditioning.

1. Stretch Knees-to-Chest

  1. Start lying flat on the back, long at the waist.
  2. Bend your elbows, and rest your calves on your thighs back.
  3. Embrace your knees into your chest and hold your lower back on the ground.
  4. Bring your knees closer to your chest at each exhale.
  5. Continue 1 to 2 minutes.

Quick Tip

Pleasant fact: This is also called the wind relieving pose, says Fetters. "The more you're able to put your legs to your shoulders, the more compression you'll get on your abdominal cavity to help transfer gas."

2. Cat-Cow

  1. Start kneeling with your hands directly in line with your shoulders on all fours, knees according to the hips.
  2. Arch your back on an inhalation, lower your belly toward the bottom, lift your head and open your mouth. Just stop for a moment here.
  3. Exhale and lower the chin into your belly, around the back and bring the navel towards the spine. Pause over here.
  4. Repeat 1 to 2 minutes on this motion.

3. T-Spine Rotation

  1. Start lying on the right with your stacked elbows, knees, ankles, and arms.
  2. Bring your knees into line with your shoulders to an angle of 90 degrees.
  3. Open your left arm out to your left side on an exhale, making a T with your palms.
  4. Bring your gaze across your left shoulder.
  5. Keep here, pulling gently at the abdomen for 1 to 2 minutes.
  6. At the opposite hand repeat.

Quick Tip

"It's important to note that the stomach and back aren't that far apart and problems in one can also translate into a pain in the other," says Fetters. "There, releasing tension in the lattices will minimize some pain in the GI tract, while also relieving excessive gas-created pressure on the gut."

4. Lying Spinal Twist

  1. Start lying flat on your back, arms extended straight at your sides and legs.
  2. Keep your right leg to the ground and pull your left knee into your stomach.
  3. Move your leg across and over your body to the right side of your body and bend at 90 degrees.
  4. Place your knee to the ground according to your shoulder.
  5. Go straight out to your left arm and look over to your left hand.
  6. Have a 1 to 2-minute pause here.
  7. Return to the starting point and the opposite side repeat.

5. Seated Side Bend

  1. Sit on the ground, cross-legged with the bones firmly rooted on the concrete.
  2. Push your shoulders back and down, away from your face.
  3. Place your right palm on the floor, just above the right hip.
  4. Push your left arm up straight to the ceiling.
  5. Take your left fingers and bend to your right until you feel a stretch down your left hand.
  6. Stop 1 to 2 minutes here, and repeat on the other side.

Quick Tip

"This stretch focuses on the sides of the abdomen, which we rarely discuss while sometimes getting close," says Fetters. The side bend will help to calm the belly, thereby helping to relieve stomach problems.

6. Open Triangle Pose

  1. Stand 3 to 4 feet apart, hips squared forward with your feet.
  2. Point right to right, perpendicular to left foot.
  3. Attain your right arm or toes down to your right shin.
  4. At the same time, raise your left arm to the ceiling and look up at your side.
  5. Stop 1 to 2 minutes here and repeat on the opposite side.

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YourFitnessRink - Fitness and Health Matters: Try This Easy 10-Minute Full-Body Stretch Exercise For Bloating
Try This Easy 10-Minute Full-Body Stretch Exercise For Bloating
The side stretch is a great step towards promoting digestion. We all have a feeling of dread bloated or gassy, particularly if we are far from
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