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Bloating can be incredibly frustrating, especially when it seems like you didn’t do (or eat) anything specific to cause it. From making your jeans a little too tight to leaving you feeling uncomfortably full, bloating is a very common experience, and you are probably going to have it at one point in your life or another. While bloating can be inevitable if you have PMS or ate a particularly heavy meal, there are things you can do to alleviate it. One thing that can help reduce it is stretching. Stretching regularly has been proven to ease a number of digestive issues, like gas and constipation, and bloating is no exception. So what are the best stretches you can do in the morning to get a head start against afternoon bloat?
First of all, what causes bloat and how does stretching help? “Eating a food (or foods) that you’re sensitive to can cause a host of digestive distress, including bloating,” says Anika Christ, a registered dietitian at Lifetime. While bloating can sometimes be a cosmetic after effect, it almost always is a byproduct of digestive issues, and can come along with things like gas, nausea, and constipation. Because bloating is most often a digestive issue, getting moving in a slow but meaningful way can help break up some of that discomfort, so stretches are a great place to start. We asked Lindsay Payne, a certified yoga instructor at Life Time, what some of her favorite stretches are for reducing that feeling of a balloon in the belly.
Cat Cow
“An incredibly beneficial yoga series to reduce the sensation and look of bloating would be a pose/counterpose approach.” Payne says. This is why she recommends cat cow. To do it, start at your hands and knees. Following your breath, use an inhale to let your heart lift up to the ceiling, while letting your belly button drop towards the ground and your tailbone to rise. With your next exhale, make a dome shape with your back and squeeze your chin into your chest. “Continue to build upon this rhythm for a while, exaggerating your efforts with every single round.”
Plank
Planks may be your absolute nemesis at the gym. But, they could also ease your bloating, so they may be worth a try. “[A plank] can be done from your hands and toes, or if that’s too much on your wrists, come down to your forearms,” Payne says, “Even utilizing the support of your knees is still extremely beneficial. Hold the plank for longer than you want to, as the pose begins the moment you want to exit. Feel the strength of your midline supporting you from within as you breathe strongly.”
Balancing Postures
Any type of stretch that requires balance can be helpful to reduce the cosmetic aspect of bloating, as they are great for toning and firming the abdomen. Payne recommends starting with something like tree pose. “Stand tall and glide your opposite foot along the inside of your standing leg. Stretch your arms high up overhead, and as you continue to engage your core, play with your balance and lift off your standing heel, bearing weight into your toes. Try this a few more times before switching sides.”
