This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
Stretching is one of the most underrated forms of exercise when it comes to soothing your body and minimizing bloat. While it doesn’t burn an overwhelming amount of calories, stretching is wonderful for lengthening the muscles and allowing you to feel limber and comfortable, alleviating any tension you may be holding. If you struggle with inflammation and stress that wreak havoc on your body, these are the five stretches that health experts suggest doing every morning to help you feel your best.
Child’s Pose
One of the most classic yoga poses, not only is child’s pose a great hip opener, but it can also help to minimize bloating and discomfort in the midsection. “This can help relieve built-up gas that could be the cause of your bloating. To perform the child’s pose kneel on your hands and knees. Push your buttocks back on your heels. Stretch out your arms and let your forehead touch the mat,” explains Alessandra Kessler, certified holistic health expert and CEO of Healthy Body Healthy Mind.
Spinal Twist
This stretch is ideal for wringing out the midsection, minimizing gas buildup to help cut down on inflammation in the belly. “[This stretch is] done before meals, seated in a chair. Twist to the right first by placing the right hand on the back of the chair and left hand on the outside of the right leg, turning to the right. Twisting to the right helps to open the ascending colon, aiding in digestion and preventing bloating,” explains certified personal trainer Lisa Yee. “Twist to the left by placing the left hand on the back of the chair, right hand on the left thigh. Twisting to the left compresses the descending colon, also aiding in digestion and preventing bloating. Breathing in both directions and doing the twists slowly helps reduce stress.”
Side Bends
Not only does this stretch help to strengthen the obliques, but it can also help to release stress and inflammation from the body, providing digestional aid. “Standing after eating, place hands on hips and stand hip distance apart, then bend to one side creating a “C” with your body. This opens up the abdominal wall and increases the sides of the body-- the area between the bottom of the rib and top of the hip. Stretching the abdominal muscles after eating offers space in the torso which can help digestion, thus preventing bloating,” says Yee.
Wind Removing Pose
The name of this pose is self explanatory for how it helps to minimize bloating, but it can be especially great if your belly is feeling tight and uncomfortable after eating. “On your back after a meal, bend the knee up towards the chest and pull the knee up into the armpit area, on the side of the rib cage. Compressing the abdomen, right leg massages ascending colon, left leg massages descending colon, both legs massages the transverse colon. Massaging this area of the body aides in digestion - reducing bloating. Close your eyes and breathe in and out. Self massage in itself is relaxing to the mind and body reducing stress,” explains Yee.
Cobra Pose
Cobra is great for when you’re feeling especially stressed or anxious and need to give your body some relief. “Throughout the day especially when feeling bloated - lay on your belly with legs long and feet together. Place hands by shoulders and while breathing in, lift your upper body, breathe out and come down to the floor,” suggests Yee. “Repeat until the belly feels better, each time allowing the middle of your forehead to rest on the floor and stimulating the third eye center which can quiet the external chaos and alleviate stress.”
