If you want to get rid of constipation, you must promote the peristalsis of the large intestine, and exercise is necessary. According to the type of constipation, choose a suitable time to exercise before going to bed at night, which can improve the flexibility of the body, promote gastrointestinal peristalsis, eliminate constipation and lose the meat on the stomach. It only takes 5~ 10 minutes.

Prepare for exercise

1, body side stretching

Stand with your feet shoulder width apart, inhale, raise your arms above your head, and hold each other with one hand. Exhale and slowly lean to the grip side. Do the same thing on the other side.

2. Upper body stretching

Stand with your feet shoulder width apart, inhale, straighten your arms forward, and hold the other hand tightly with one hand. Then exhale slowly, and press the grasped hand to one side to make it completely straight. Do the same thing on the other side.

Tip: Keep your upper body straight from your back to your ribs! In this way, the whole upper body will be affected by * *, which will make the blood circulation active. When doing this action, your hands should be clenched and your arms should be completely straight.

Step 3 relax your shoulder blades

Stand or sit in a chair, relax your shoulders, raise your arms to shoulder height, straighten forward, bend your elbows, palm up, hold them with your other hand, and turn your wrists with your bent arms. Do the same thing on the other side.

Tip: Expand the effect of scapular activity! If you turn your wrist after the elbow is fixed, you can relax the scapula with poor blood circulation and even eliminate the tension.

4, * * * lower abdomen

Sitting in a chair, the height of the chair can make the knees at right angles, the back straight and one foot on the other knee. Then, grab your foot with your left hand and your right knee with your right hand, take a deep breath slowly and bend up and down. Inhale again and slowly straighten your upper body. Change your leg and do the same thing on the other side.

* * * the movement of the large intestine

There are three kinds of large intestine exercises, and doing one every day will have an effect. It can promote the peristalsis of the large intestine and is an essential exercise for people with poor large intestine.

1, twist pelvis (grasp abdomen)

Open your feet to shoulder width, with one hand directly under the ribs and the other hand directly above the ribs. Hold on tight. * * * Tightening, the pelvis slowly turns 8 big circles, and also turns 8 circles in the other direction. Switch hands and do the same thing.

Tip: * * * the part that blocks the stool in the intestine! If you hold the abdomen diagonally, you can block the defecation area and make the defecation smoother.

2. Abdominal contraction

Open your feet shoulder-width apart, and grasp the left and right sides of your ribs with both hands. Inhale, your stomach will swell to the maximum, exhale, and try to put it in. Repeat this action 3~4 times.

3 Turn the pelvis (grab the ribs)

Open your feet shoulder-width apart, grab the right rib with your left hand and the left rib with your right hand. After making sure that the scapula is open left and right, take a deep breath and draw a big circle to bend down. Take another deep breath and slowly turn the pelvis. Repeat 4 times and repeat 4 times on the other side.

Tip grab the abdomen, large intestine and scapula! The key point is to grasp the strength just to the large intestine. Relaxing the scapula can achieve the effect of * * *.

* * * the movement of the rectum

This is an exercise for rectal constipation. Exercise sphincter, help defecate, and bring the signal of defecation immediately.

1, stretching the thigh

Stand with legs apart, bend your knees, lower your waist, and put your elbows and hands on your thighs. Keep this posture and slowly twist your body and joints. Keep this posture left and right 10~ 15 seconds.

Tip: Exercise the external sphincter and * * *! This is a set of movements that can exercise the external sphincter and abdominal muscles, and it will be better to twist the body with deep breathing.

2.* * * Movement

Grab the back of the chair and squat down slowly with your feet wide open. Take a deep breath in this position, twist your upper body to the left, then take a deep breath and twist your upper body to the right. Then * * * will feel distorted left and right. If possible, it will be better to do this with the heel close to the ground.

Tip: active defecation perception ability! Squatting posture will bring pressure and feeling to * * *, and keeping this posture will help defecation.