It's an unfortunate fact of life that we all feel bloated from time to time. With numerous potential causes—like you ate too fast, you drank something bubbly, you ate insufficient (or too much) fiber, you went overboard on salt, you didn't drink enough water—it are often tough to pinpoint the simplest thanks to get obviate bloat.
Experts have many suggestions for what to eat and drink to de-bloat, but there's actually something even easier that helps get obviate bloating fast: stretching. Specifically, opening up your hips and twisting your torso.
"When you feel bloated, the back and core muscles are going to feel really tight, because the organs are expanding," Rebecca Weible, yoga instructor and founder and owner of Yo Yoga! in New York City, tells SELF. "Stretching is going to help open things up a little bit, and it can be really relieving. It's also going to increase circulation in the torso, and therefore, the organs that are working to digest."
Weible explains that when your hips are tight, your pelvis tilts and presses against your digestive organs. once you do stretches that open your hips, you'll relieve pressure on the pelvis and with it, some discomfort.
Yes, you would possibly pass a touch gas. But which may be just what your body needs. "That gas are often what causes you to feel bloated and gross," Weible says. Oftentimes for ladies , she adds, water retention may be a big explanation for bloat. But if it's just a buildup of air, relieving yourself are often , well, an enormous relief.
Here's an excellent simple yoga stretch sequence Weible suggests for when you are feeling bloated:
Source by Yoga With Adriene
Part 1. Start in wind-relieving pose.
The name says it all. Here's the way to do it: Lie on your back and pull your knees into your chest with both hands. "This is going to let you open up the hips a little bit and stretch through your back," Weible says.
"Try to keep your lower back and tailbone as close to the mat as possible," she adds. "Some people may have to be a little more conscious of pressing [their back] down."
Source by Yoga With Adriene
Part 2. Slowly drop your knees to at least one side into a reclined spinal twist.
Reach your arms bent form a T, and check out to stay your knees and hips in line with one another as you draw them toward the ground . "Keep your chest relatively square to the ceiling," Weible says. "Depending on your chest tightness, your shoulders might move a touch and that’s not wrong, but you would like to try to to your best to stay your shoulders square on the mat." this enables you to stretch more deeply.
"If you're feeling bloated, sometimes the last thing you want to put on a really tight pair of yoga pants and put yourself in weird positions," Weible says. "But this is something you can do anytime and almost anywhere that can help make you feel a little bit better."
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