Constipation causes pain and difficulty and it is one of the most uncomfortable issues to discuss. The solutions for relief from constipation are quite intangible. There are few elements, if they are followed on daily basis like drinking a lot of water, eating a lot of fiber in the form of fruits and vegetables, moving a lot and reducing stress. Exercise is one of the effective ways to ease constipation and 3 most effective,simple and helpful exercises for relieving constipation are:
1. Walking
Walking should start with normal pace for 5 minutes and as a workout to ease constipation, brisk walking is the best. Brisk walking for about 30 minutes is very effective for health. The other way to do walking workout is to slower down walking in the end of the workout and do a bit of stretching. For some people it is sometimes not possible to walk continuously for 30 minutes so for this you can split the time and can perform walking 2 to 3 times a day for 10-15 minutes.
2. Pelvic floor exercises
Pelvic floor supports the organs of lower abdomen and pelvic muscles. If these muscles does not function properly it may disturbs the functions of the muscles that are necessary to go to bathroom. The two best moves that can help to comfort your pelvic muscles are forward lunge and deep squat pose. Both exercises are very effective. If you are performing forward lunge, perform 5 repetitions on each side and you can increase the number according to your stamina. Squats are excellent for pelvic and lower body and you can perform 10 squats at a time and can repeat the set 2 to 3 times with the pause of 8-10 seconds in each set of repetition.
3. Yoga
Some yoga posses are very effective to improve the digestive system and for reducing stress. The two most effective yoga posses that can be performed twice or thrice a day and helps to relieve constipation are wind relieving pose and cat and cow pose. Cat and cow pose directly effects your abdominal muscles and you can repeat the sequence of moves 10 times. Similarly wind relieving pose that is done by straightly laying down on the floor and lift your right leg towards your body on the right side and push it with your hands for grip and hold the position for 15-30 seconds and then do the same action with the left leg. You can repeat the sequence for 3 times and more.
