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While cardio and weight lifting are the two primary modes of exercise that people often associate with weight loss, stretching is another excellent addition to your wellness routine to help you feel your best. Tight muscles and inflammation can make it difficult to function in your everyday life, so it’s important to target these concerns first in order to reach your fitness goals. If you suffer from chronic bloating and find it’s impeding on your self confidence and day to day life, these are the four stretches you should be doing every morning to cut through inflammation and warm up your body for the day.
One Knee To Chest
Sometimes all it takes to feel better is giving your internal organs a little massage. Bringing your knee into your chest will not only help to stretch out your legs, but will also put some light pressure against your abdomen to relieve bloat. “Laying flat on your back, hug your right knee into your chest – take a few breaths before releasing your right leg then hug your left knee into your chest. This stretch is a gentle massage for the digestive organs and helps to alleviate gastrointestinal discomfort,” explains Jewell Singletary, lead instructor and founding owner of Gratitude Griot LLC, a mindfulness service that focuses on flexibility and creating a mind body connection.
Spinal Twist
Similar to hugging your knees into your chest, a spinal twist will also provide a gentle massage to your internal organs, alleviating any gas and bloating you may be holding onto there. “Lying flat on your back, hug your knees into your chest again. This time let your knees fall left and right side to side to warm up the ab muscles along the sides of your torso. This movement not only helps to tighten up the abdominal muscles along the sides of your body, but it’s also great for moving waste through your bowels and out of your digestive tract,” says Singletary.
Seated Forward Bend
You will likely feel this stretch primarily in your hamstrings, particularly if your legs are tight, but it can also have some great benefits for eliminating inflammation and bloating in the morning. “Start sitting upright with your legs straight and as wide as feels comfortable to your inner thighs. Placing your palms down on the floor in front of you—walk your hands forward and start to hinge at your waist. Fold forward to your body’s natural stopping point, then hold for 3 full breathes. This stretch tones the gastrointestinal tract,” suggests Singletary. Improving your flexibility will also make physical activity in general easier, meaning you can achieve your weight loss goals with ease.
Child’s Pose
Child’s pose is a classic stretch for not only your intestines, but your full body as well. Singletary explains, “Start on all fours in tabletop position. Bring your feet together and separate your knees as wide as feels comfortable. Placing your palms down on the floor in front of you—walk your hands forward and start to hinge at your waist to fold forward into the space between your knees. This stretch calms and relaxes the entire body and eases bloating.” This stretch is great for centering the physical body while also calming the mind. Take a few moments to breathe in child's pose before heading off to start your day without bloating!
