Maybe your stomach did not quite match your last meal – bloating can be severe. Learn more about great exercises for bloating and gas pain.
The swollen, sometimes painful feeling is usually diet-related and caused by overeating, excess gas buildup, or problems with the digestive system’s muscles.
Whether a nice long walk, a quick jog, a bike ride, or even a ride on the elliptical track, cardio will help you clear your bloat and gas pain. Physical activity will help expel gas that causes pain and enable move digestion.
Aim for 30 minutes with mild to moderate exertion.
Many yoga poses, such as Cat-Cow, can help with digestion and bloating. You will stretch and compress your intestines to promote movement in this move.
- Have your hands below your shoulders and knees below your hips, starting on all fours. Your spine and neck should be neutral.
- Activate your core, starting the upward phase of the movement.
- Push your spine toward the ceiling, curve your back and let your head fall to the floor in line with your spine. Hold for 10 seconds.
- Continue to engage your core, go to the downward phase: Let your stomach fall to the floor, bend your back the opposite way. Let your shoulders come together, keep your neck neutral. Hold for 10 seconds.
- Repeat five times for a total of one minute.
Russian Twist will increase blood flow and circulation – just what you need when your stomach feels like a pufferfish.
- Have your legs outstretched and your arms at your sides.
- Activate your core, bend your knees and bring your legs up to your chest, balancing on your tailbone. Bend your elbows, and before your arms in front of your chest, your palms touch each other.
- Make sure your core is engaged, your back and neck remain straight, start rotating your upper body to the left, and stop when your right elbow crosses your knees.
- Return to the center and repeat the turn to the right. It’s a rep.
- Complete 2-3 sets of 10 reps.
Extended triangle pose
The gentle stretch in the Extended Triangle Pose will help you get things going again.
- Stand straight with your feet together and your arms down at your sides.
- Go 3-4 feet back with the left foot, turn the left foot at a 90-degree angle and turn the chest towards the left side of the room.
- Keep your legs outstretched, reaching your right arm forward and your left arm back with your palms facing down.
- Hang at the waist, before the right hand to the floor, keep the chest open and the left arm extended.
- Take your gaze where it is comfortable – up towards the left arm or straight ahead. Hold the position for 20 seconds, making sure your breathing is conscious and deep.
- Repeat with the other side.
Like the Cobra pose, the Sphinx pose will stretch your upper body and thus your digestive organs, aiding digestion.
- Have your face down on math with your elbows bent and your palms against your chest.
- Tighten the core, start pushing up slowly by stretching through the spine. Keep your gluteal muscles relaxed and use your lumbar spine while maintaining a neutral neck.
- When you have reached a comfortable height, take a break for a few seconds and lower yourself back to the starting position.
- Repeat five times.
Extended puppy pose
Try this position when you have overeaten – it will relax you and your stomach.
- Start on all fours with your hands stacked under your shoulders and your knees stacked under your hips. Move your hands a couple of inches forward and curl the top of your toes to the floor.
- Extend your arms with your palms on the floor. Hold a slight bend in the back. Exhale and begin to move your buttocks as you release your forehead toward the floor.
- Hold for 30 seconds to 1 minute.
Monitor and move
A combination of tracking your diet and bloated response and gas pain, as well as cardio and yoga movements, will make you feel back in no time!
Although bloating is a common problem, it can also be an early sign of ovarian cancer in women. The key to knowing if it is severe or manageable is to get a screening. If your bloating is persistent or causes extreme bloating and gas pain in your stomach, make an appointment with your doctor even after you have tried to change your diet or exercise.