These moves will keep you regular.
Knowing how to give yourself an abdominal self-massage is a stellar technique to keep close by—especially if you get constipated often."Massaging the abdomen can help to stimulate the muscles in the digestive system and promote bowel movements," Kollath explains.
To begin, lie down flat on your back. You can do this on your bed, on the carpet, or on a yoga mat. Position both hands on your lower abs slightly above your pubic bone. Gently move your hands in a clockwise circular motion, massaging this area of your stomach. Keep this self-massage going for several minutes, giving any areas where there's discomfort or tension extra TLC.
Perform your breathing and bracing drills by lying down or sitting in a position that's most comfortable for you. Put both hands on your stomach. Kollath continues to instruct,"Take a deep breath in through your nose, filling your lungs with air and feeling your belly expand. Hold your breath for a few seconds, then slowly exhale through your mouth. Repeat this process several times, taking slow, deep breaths.
To perform squats, you'll slightly hinge your hips back, then descend as low as you can to the floor. If necessary, you can hold onto something to stay balanced."Another great yoga pose to help relieve constipation is the seated twist," Kollath points out."To perform this, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor on the outside of your left knee.
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