Numerous methods claim to promote smooth bowel movements. However, many people may not be aware that stretching the muscles in the back and legs can help relieve chronic constipation. Rocky Liao, a classical Chinese dance instructor, introduces four stretching exercises for constipation relief.
Excessive consumption of processed and refined foods, irregular daily routines, and emotional stress can all affect the body’s metabolism and detoxification mechanisms, leading to constipation. Ineffective elimination can impact gut health, potentially causing inflammation, obesity, and other chronic diseases.
Enhance Elimination With 4 Easy Stretching Exercises
Increasing dietary fiber intake and eating foods like yogurt can promote smooth bowel movements. Additionally, incorporating certain stretching exercises into one’s routine can effectively relieve constipation and enhance elimination.
According to traditional Chinese medicine, meridians are the channels through which energy flows, responsible for transporting qi (vital energy) and blood throughout the body. The circulation of qi and blood maintains the balance and stability of various tissues and organs.
Meridians are connected to different parts of the body, with the bladder meridian being the longest. It runs from the top of the head, down the back, through the back of the thighs and calves, and extends to the outer sides of the feet.
The bladder meridian is associated with detoxification and metabolism. Stretching exercises for the back and the back of the legs can activate and unblock the bladder meridian, thereby improving the body’s metabolic processes.
(L) Rocky Liao and (R) Amber Yang demonstrate the front leg stretch. (The Epoch Times)
Stretching Exercise 1: Front Leg Stretch
Steps:
- Sit on the floor (use a yoga mat if you like) with your back straight. Extend one leg to the side and keep it straight. Bend the other leg at the knee with the sole of the foot facing the inner thigh of the extended leg.
- Lean your body toward the extended leg, aiming to touch your stomach to your thigh. Hold the position for 10 seconds before rising back up. Perform 10 repetitions.
- Lean your body toward the bent leg, again aiming to touch your stomach to your thigh. Hold the position for 10 seconds before rising back up. Perform 10 repetitions.
Hug squat. (The Epoch Times)
Stretching Exercise 2: Hug Squat
Steps:
- Squat down with your feet flat on the ground. Hug your knees with both arms and tuck your head towards your body, as if curling into a ball.
- Tighten your entire body for 10 seconds, feeling the muscles in your back engage.
- Keeping your hands in the same position, straighten your legs. Press your upper body and arms against your legs, face down looking at the ground. Then, lift your upper body fully to stand upright.
Cobra pose. (The Epoch Times)
Stretching Exercise 3: Cobra Pose
Steps:
- Lie face down on the ground with your hands at your sides.
- Push your upper body off the ground with your hands, aiming to lift your stomach off the floor to strengthen your back muscles.
- Try to lift your upper body off the ground without using your hands, holding the position for 10 seconds. Then, return to using your hands for support. Perform 10 repetitions.
Lift and sink. (The Epoch Times)
Stretching Exercise 4: Lift and Sink
Mr. Liao explained that lifting (ti) and sinking (chen) are the most fundamental rhythms in classical Chinese dance. “Lifting” refers to inhaling—expanding the chest and waist outward and upward, while “sinking” refers to exhaling and relaxing the body. By exaggerating these movements, the muscles in the back can be effectively stretched.
Gastrointestinal function and bowel movements are linked to the autonomic nervous system (ANS). Adjusting one’s breathing can regulate the ANS, aiding the body in returning to its normal state.
Steps:
- Sit on the floor with legs crossed and hands resting on the knees.
- Sinking: Exhale slowly, contract the abdomen, arch the back, lean the body backward, and tilt the head forward.
- Lifting: Inhale slowly, exert force from the chest and abdomen, lean the body forward, straighten the waist, gradually elongate the neck, and look upward towards the sky.
Steps two and three form one set. Repeat for five sets.
