Find out the culprit of constipation: Sitting for a long time is the number one killer! 4 must-learn moves to promote bowel movements

If you have constipation and are worried, and want to regain the urge to defecate and get rid of the curse of constipation, the doctor will teach you how to move quickly! Dr. Hiroyuki Kobayashi, a Japanese authority on constipation, said that in order to successfully improve constipation problems and increase the desire to defecate, in addition to eating the right food, it is also very important to promote intestinal peristalsis. You might want to try doing 4 stretching exercises that help stimulate the intestines before going to bed or when you feel the urge to defecate, in order to promote bowel movements.

Find out the culprit of constipation! Sitting for long periods of time is the number one killer

Dr. Hiroyuki Kobayashi, a Japanese authority on constipation, pointed out in his book "Intestinal Beauty Health Starts with Intestinal Maintenance" that there are many causes of gastrointestinal discomfort and constipation. Stress, irregular eating habits, and abnormal work and rest are all possible causes of constipation. But in addition to the factors mentioned above, sitting for a long time is an important factor causing gastrointestinal and constipation problems.

Why does sitting for a long time cause constipation? Dr. Hiroyuki Kobayashi further explained that moderate exercise can allow the gastrointestinal tract to function normally and prevent constipation. On the contrary, if you sit for a long time and lack exercise, the function of your intestines will become lazy, making the intestinal peristalsis slower and slower, which in turn affects the digestion and absorption function, causing problems such as irregular bowel movements and constipation.

Poor intestinal motility? 6-Feature Self-Detection

Feature 1: The stool and farts are abnormally smelly.

Feature 2: Even when you’re hungry, your stomach rarely growls.

Feature 3: The stools are mostly clumpy and hard.

Feature 4/ Eating potato foods can easily cause bloating.

Signature 5/ Insufficient intake of vegetables and fermented foods.

Feature 6/ Often skipping breakfast.

Promote intestinal motility and prevent constipation! 4 Must-Learn Abdominal Exercises

If you want to improve constipation, it is very important to increase the rate of intestinal peristalsis. Engaging in abdominal exercises that use and activate the abdominal muscles is the best choice to increase peristalsis speed. It not only helps to strengthen the abdominal strength, but also improves the function of the gastrointestinal tract, increases the urge to defecate, and makes defecation smoother. Dr. Hiroyuki Kobayashi provides 4 simple and easy-to-learn abdominal exercises for reference by people who have poor gastrointestinal motility and constipation:

The movement of turning the body stimulates the intestines and promotes intestinal peristalsis. (Photo provided by Daejeon Publishing)

【Action 1/Twisting exercise】

The movement of turning the body stimulates the intestines and promotes intestinal peristalsis.

step:

Lie on your back, gently twist your body, open your legs slightly, bend one knee, and then fall to the other side of the body.

Operation points:

1. Face and knees facing different directions

Gently lift your right knee and lean toward the left side of your body. At this time, it will be more effective if your face and knees are facing different directions. Same thing with the left knee.

2. Whether standing or sitting, the rotation exercise is effective

After turning your body, maintain the posture for about 5 seconds. In addition, forward bending exercises with your feet open, body bent forward, and right fingers touching your left toes have the same effect as rotation exercises. Alternatively, you can sit in a chair and simply turn your upper body left and right.

Continuous practice of exercises that stimulate the intestines and exercise the abdominal muscles is very effective. (Photo provided by Daejeon Publishing)

【Action 2／Abdominal muscle exercise】

The abdominal muscles are important muscles that create abdominal pressure to promote intestinal peristalsis. Continuous practice of exercises that stimulate the intestines and exercise the abdominal muscles is very effective.

step:

Lie on your back, cross your arms over your chest, and slightly raise your knees. As you exhale, lift your upper body, and as you inhale, lie back down.

Operation points:

The angle at which your upper body is raised should be enough to allow you to see your belly button. Putting a pillow under your waist can reduce the burden on your back and waist. It is easy to stop breathing when exerting force. Remember to exhale when lifting your upper body and inhale when relaxing the force. Try to aim for 20 reps.

【Action 3/Pedaling a bicycle backwards】

It is a strenuous exercise to lift the stomach and intestines upward and move the legs to stimulate the intestines. Therefore, the effect is also very good.

step:

Lie on your back, place your hands above your waist, raise your feet, and move them in a bicycle motion. Aim to pedal for about 30 seconds.

Operation points:

This movement involves a lot of exercise and has a strong stimulation on the body, which can make the sympathetic nerves excited. Therefore, it is not recommended to do it before going to bed. Please do it during the day when the sympathetic nervous system is hyperactive. This exercise can also help improve the condition of people with gastroptosis.

The intensity of reverse cycling exercise is large and the stimulation to the body is strong. It can make the sympathetic nerves excited, so it is not recommended to do it before going to bed. (Photo provided by Daejeon Publishing)

[Action 4/Stretching and retracting the intestines]

These two exercises can stretch the tired and tight intestines. Taking deep breaths while doing this will enhance the parasympathetic nervous system and achieve better results.

step:

Lie face down with your hands on the ground, placed on both sides of your chest, and then lift your upper body. (Photo provided by Daejeon Publishing)

1. Stretch your intestines

Lie face down with your hands on the ground, placed on both sides of your chest, and then lift your upper body. At the same time, gently bend your knees and take a deep breath.

Lie on your back and hold your knees close to your body. At the same time, bring your face close to your knees and shrink your whole body into a circle. (Photo provided by Daejeon Publishing)

2. Curled Intestines

You can do this pose when you have bloating. Lie on your back and hold your knees close to your body. At the same time, bring your face close to your knees and shrink your whole body into a circle.

Operation points:

The movement of contracting and stretching the body can improve blood circulation and stimulate the intestines. The intestinal stretching posture is suitable for people who often hunch over to work or read at a desk, while the intestinal curling posture is suitable for people with bloating. Of course, it’s also good to do both. Take a deep breath while doing it and hold the pose for 30 seconds.