Jakarta, ThedailyID — Bloating can make your stomach feel full, tight and uncomfortable. It can also come with more frequent burping or passing gas.
Before reaching for medication or a drink, you can try some gentle stretches. According to Prevention, light physical movement may support intestinal motility and help trapped gas move through the digestive tract.
Relaxed stretching may also help reduce stress. Stress can affect the digestive system and contribute to stomach discomfort.
Here are seven stretches you can try when your stomach feels bloated:
- Knees to Chest
Lie on your back and slowly bring both knees toward your chest. Hold the position while breathing steadily.
You can also gently rock from side to side if it feels comfortable. This may also help relax your lower back.
- Lying Spinal Twist
Lie on your back and bring both knees toward your chest. Slowly lower both knees to one side while keeping your shoulders relaxed on the floor.
Extend your arms to the sides to form a T shape. Hold the position, then repeat on the other side.
- Cat-Cow Stretch
Start on all fours with your shoulders above your wrists and knees below your hips. Keep your back neutral.
Inhale while slowly arching your back upward. Then exhale while lowering your tailbone and moving into the opposite position.
Repeat the two movements several times.
- Child’s Pose
Start on all fours, then slowly push your hips back toward your heels. Extend both arms forward and hold the position.
You can also slightly lift your hips if that feels comfortable. The movement may help encourage trapped gas to move.
- Happy Baby
Lie on your back and bend both knees toward your armpits. Hold the outside of your feet or your shins, depending on what feels comfortable.
Allow your knees to open wider. You can also gently rock from side to side.
- Squat
Stand with your feet about shoulder-width apart. Bring your palms together in front of your chest.
Slowly lower into a comfortable squat and place your elbows inside your thighs. Keep your weight on your heels and your chest upright.
- Seated Forward Fold
Sit with both legs extended in front of you. Slowly lean forward and reach toward your feet.
Relax your shoulders and let your head hang comfortably. Hold the position while breathing slowly.
These gentle movements may help when your stomach feels bloated or uncomfortable. However, persistent or severe bloating may have other causes and should be discussed with a healthcare professional.
