Can Stretching Improve Digestion and Reduce Heartburn?
Digestion issues are intimidating even though they can be eliminated. No matter how being mindful you are not to overeat, indigestion can still occur. Symptoms, such as diarrhea, constipation, and bloating are unpleasant and can lead to chronic health problems.
Surprisingly, regular stretching can strengthen your digestion tract in various ways to eliminate unwanted symptoms. Hence, this article gives various ways in which stretching can improve digestion and reduce heartburn. It also gives reliable stretching techniques for the best results.
Are you looking for the best way to relieve heartburn? Stretching can help you get rid of this condition by building strength, increasing flexibility, and developing a greater aerobic capacity. Heartburn is experienced occasionally or multiple times per week.
Unfortunately, most people suffer needlessly. As a result, they fall into the second type of heartburn, a condition called gastroesophageal reflux. While such people will go for diet changes and supplements to treat it, only a few have realized the relationship between stretching and heartburn, as discussed below.
Let’s look at the real question … Does stretching help digestion?
Does Stretching Help Digestion?
Stretching helps digestion by stimulating the movement of food through your intestines and preventing constipation. Stretching can also ease abdominal cramps, bloating, gas, and indigestion by relaxing the muscles in your stomach and abdomen.
Easy Stretches to Help You Get Rid of Digestion Issues
Legs Up the Wall
If you are feeling bloaty or gassy, legs-up-the-wall stretching is the best traditional yoga pose that provides a solution to these issues. The stretch regulates blood pressure and reverses the gravity effects on the whole digestive system to improve digestion. It is performed by sitting on the floor bringing one hip close to the wall.
Swing the legs up the wall as you lay back on the floor continuously. Do this for 3 to 5 minutes as you take deep belly breaths which extends your diaphragm deep into the stomach cavity
Seated Twist Stretch
Seated twist stretch involves sitting upright and twisting to one side to squeeze your organs. This shunts the blood away from the twisted core to allow it to return once you release the twist.
It relieves bloating and massages the GI tract. The stretch is done by sitting in a cross-legged position elongating the spine.
Twist to one side gently stretching one hand behind you and the other on the knee. Take a breath into the twisted position and make every exhale a little more pronounced, and hold for 6 breaths per side.
Cobbler Pose
Cobbler pose stretch soothes the digestive and reproductive systems to alleviate symptoms of irritable bowel syndrome, menstruation, and menopause. The stretch is also a hip opener and activates the ovaries, prostate gland, kidneys, and bladder.
It is performed by lying on your back, then bending your knees and bringing the soles of the feet together with your knees open wide out to the side.
Put your arms alongside the body to offer room for the armpits to breathe. Let the palms face up to allow the chest to feel open for expansion while taking the breaths.
Spinal Twists Stretch
Spinal twists are similar to a seated twist, but the main difference is that you are lying on the back with both knees to your chest while untacking the tailbone.
Let your arms make a T form and bring your legs to fall to the right side and gaze over your left shoulder. The stretch eliminates toxins from the body and moves food and waste along the digestive system.
Stretches that can Reduce Heartburn
Heartburn occurs when stomach acid flows back to the esophagus leading to irritation of its lining. Stretching the rib cage and sternum helps to get rid of this condition.
There are several ways you can stretch your rib cage and sternum, including;
Taking A Breath
Sit on a comfortable flat surface or stand upright and relax, take a deep breath, and force out all the air at once. After this, close the mouth and nose using your fingers, and try to suck in air. Repeat this process as long as you can do at an interval of 5 minutes to relax your chest muscles.
Moving Upper Body to The Ground
Place a soft mat on the ground and two strong chairs apart, ensuring that you can reach them with your hands. Kneel on the mat and touch the chairs making sure that your arms are positioned upper than the body.
Move your chest to the ground to feel its stretch as well as the shoulders. Hold the position for 4 to 5 minutes and repeat as many times you can do.
Using A Mini Ball
Sit upright on a comfortable chair and place the mini ball at the xiphoid process under the sternum. Roll in small, precise, and spiral-shaped movements along your left and right coastal arch.
Work on each side for five to six rounds until your muscle and fasciae are fully relaxed. Always be cautious by looking at the sensitive areas to avoid injuries.
Safety Tips to Consider When Stretching to Improve Digestion and Reduce Heartburn
- If you have an acute or existing injury, ensure you follow your doctor’s instructions when performing any stretch.
- People with chronic or nagging injuries should stretch close to a sports medicine specialist to help with stretching protocol.
- If you have any physical limitations, consult your doctor to get the best alternatives.
- Do not overdo stretching to reduce the risk of muscle damage.
- Avoid going into your stretches cold to avoid difficulty in the process. Consider stretching after exercises or warm-up for 10 minutes by walking or jumping up.
- As a beginner, start slow to allow your body to adjust to the stretches you are performing.
- Stretch regularly to leverage your full potential. Aim for 5 to 10 minutes daily.
- Choose a proper technique to reduce potential injuries.
- Always focus on the major areas of the body that can move, like the hip flexus, calves, hamstrings, and quadriceps.
Final Thoughts On Does Stretching Help Digestion
Digestion problems and heartburn can influence chronic conditions. Incorporating five to ten minutes of stretches into your daily routine can improve digestion and reduce heartburn.
So yes, when asking the question does stretching help digestion, you will mostly find it is a positive outcome.
Whether you are a new or a seasoned stretcher, consider doing it regularly to get the best results from the process. Also, consider various points when stretching to improve your digestion and reduce heartburn, including always focusing on major areas that can move, avoiding overstretching, and choosing the best stretching technique.
