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Stomach bloating: At-home exercises to help reduce your painful symptoms

Stomach bloating: Dr. Oz advises on how to 'beat the bloat'

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Stomach bloating typically describes what happens when too much gas fills up the gastrointestinal (GI) tract. With no exit for expulsion, the tummy tends to stretch and swell. This may result in painful cramps that last for hours, diminishing a person’s overall quality of life. What are the best at-home exercises to help relieve the painful and uncomfortable symptoms of bloating?

Cardio exercises could help to get rid of stomach bloating, according to medical website LiveStrong.

The exercises include walking, swimming, cycling, jogging or even stair-climbing.

They help gas to pass through the digestive system, it said. Just 25 minutes of exercise could help to relieve bloating pain.

“Lack of physical activity can result in constipation and cause you to experience abdominal bloating,” said LiveStrong.

“Participate in a form of cardio exercise for a minimum of 10 minutes to find relief.

“Increase the time of your cardio workouts until you are exercising 25 to 30 minutes three to five times per week.

Relaxation exercises have also been shown to relieve bloating.

One study, published in the journal Pain Research & Management, followed 25 teens with gastrointestinal distress and found that a one-hour instructional yoga session followed by four weeks of home practice with a video reduced their symptoms and pain.

The researchers noted that participants experienced this benefit with just 10 minutes of yoga daily over the course of the study.

The link between yoga and bloating relief may lie in the former’s ability to tackle stress. 

Stress can interfere with the digestive process.

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Child’s pose

This is also known as the “resting” pose. Kneel down and sit back on your feet. Lean forward and stretch your arms out in front of you.

Ensure you keep your back straight while you place your forehead on the floor.

Knee hug

This pose is also known as the “wind-relieving pose” as it helps ease bloating and gas pains.

Lie down on your back and inhale while placing your hands on your knees. As you exhale, bring your knees to your chest, as if you are hugging them.

Rock your knees from side to side gently for five to ten breaths, before releasing your knees and starting again.

Spinal twist

Lie down on your back and hug your knees as you inhale. Exhale and carefully lower your knees to the left, using your hand to push them down.

Turn your head to the right and stretch your arms out on the floor.

Lie like this for five to ten breaths, before returning your hands knees to the centre. Repeat on the other side.

Seated spinal twist

Sit on the floor with your legs extended. Bend your right knee and bring your heel as close to your body as you comfortably can.

Stretch your right arm behind you and twist your body to the right. Reach round with your left arm so it is on the outside of your right knee.

Stay like this for at least five breaths before repeating on the other side.

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