Stomach pain and bloating are never enjoyable to deal with, and whether you’re doubled over in discomfort or could pass for six months pregnant, it’s likely you’re willing to try just about anything to feel better. While making small changes within your diet to remove processed foods and inflammatory ingredients will be beneficial in the long run, shorter term solutions are always welcome when you’re in the thick of bloating.
We checked in with Austin Martinez, MS, CSCS, ATC and Director of Education for StretchLab, and Kelly Turner, E-RYT 500 and Director of Education for YogaSix for their top four stretches for soothing an upset stomach and reducing inflammation so you don’t have to wait for a new day to set your belly back to normal.
Bridge Pose
Elongating the stomach can naturally help to eliminate any gas your body may be holding onto there, and the bridge pose is the perfect way to do so. “Stretches that are able to open up your stomach can help to increase blood flow and digestion,” explains Martinez. “Lie on your back with your hands laying on either side. Lift your hips to the sky by pressing your hands and feet to the ground while keeping your head back to create a gentle pull on your front. Slowly release and repeat several times.”
Puppy Pose
Poses that can offer a gentle massage to your belly may also be beneficial in reducing discomfort and bloating, with puppy pose acting as the perfect opportunity to elongate your stomach as well and create a great stretch. “This blend of Downward Facing Dog and Child's Pose primes the hips as the highest point in the body, which gives any trapped gas bubbles the perfect path to freedom,” explains Turner. “Come onto your hands and knees. Walk your hands forward as far as they'll go, keeping your hips high over your knees. You can rest your forehead or chin on the earth, and stay for 8-10 breaths.”
Seated Twist
Twisting movements are excellent for wringing out the gut and improving digestion, so if you’re struggling with significant bloating, this may be a good move to include in your routine. “Sit comfortably with your legs extended forward. Cross your right foot over your left thigh, keeping your knee pointed to the sky,” explains Turner. “If available, you can hook your left heel under and around towards your right hip. Tent your right fingertips behind your right hip. Inhale and extend your left hand to the sky to lengthen your waist.” Repeat this motion on the other side, making sure to take deep, cleansing breaths to adequately massage your stomach and ease discomfort.
Wind Relieving Pose
This pose does exactly as the name indicates, so if you’re struggling with discomfort from gas it may be best to practice this stretch in the privacy of your own bedroom. “Start by laying on your back. Draw your right knee in towards your chest, interlacing your hands around your shin or behind your thigh. Draw in a deep breath in. Exhale, and peel your right knee wide of the ribs towards your right armpit,” says Turner. While holding this pose, make sure to keep taking deep breaths while gently compressing your belly, naturally aiding in digestion and releasing gas retention in the gut.
