Stomach bloating: Three at-home exercises to relieve your bloating in 10 minutes

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

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Stomach bloating is a swollen, sometimes painful feeling usually diet-related and caused by eating too much and too quickly or the wrong types of food for your body. The result is excess gas build-up, or problems with the muscles of the digestive system. You can help combat this condition with simple at-home exercises which could reduce your bloating in under 10 minutes.

Stretching

Stretching the body can help promote relaxation and can really help to get things moving in your digestive system.

Lay flat on a mat and bring your knees to your chest.

You can also drop your knees to one side of your body with your arms out to your sides for a nice twist. Repeat this on the other side.

While there’s limited research on the direct impact stretching has on bloating specifically, there is research on stretching’s impact on helping to reduce inflammation in the body.

Yoga

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 of bloating and associated pain.

The researchers found 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 is notorious for disrupting the digestive process.

Cardio

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,” added 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.”

Being that both stretching, and yoga can significantly help to reduce bloating, there is one movement highly beneficial for the condition.

Cat-cow is a yoga stretch that is performed on the hands and knees.

It is best to lay down a yoga mat or practise this pose on a soft surface to help ease discomfort in your knees and hands.

The pose will see practitioners roll between two different poses, stretching the back, torso and neck.

Position yourself with your hands beneath your shoulders, and your knees directly beneath your hips. Fingertips should be positioned facing the top of the mat, while knees and shins should be hip width apart.

Inhale as you drop your belly towards the floor and turn your gaze upwards.

Then, exhale as you draw your belly to your spine.

The move helps stimulate the kidneys and adrenal glands, as well as stretching and compressing the intestines which can encourage gas movement.
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