Remedial gymnastics against constipations.
How to deal with constipation? Advertising offers many laxatives - syrups, "candy", teas, etc. But their use is not always justified and not as safe as it seems, especially for children. As a rule, a laxative fights not with the cause of constipation, but with the consequence. This means that the intestines will get used to being lazy and will have to literally “live on laxatives”. To activate peristalsis and normalize intestinal tone, and at the same time to strengthen the abdominal muscles, special physical exercises that are suitable for both adults and children from four years old will help. Children can do gymnastics on their own or with the help of adults.
Constipation can be atonic or spastic, depending on the cause. Atonic constipation occurs due to the weakening of the musculature of the intestinal walls, insufficient peristalsis. Figuratively speaking, the intestines do not have enough strength to excrete the contents. This problem can develop after abdominal surgery, due to the action of general anesthesia, as well as with a sedentary lifestyle. Symptoms of the atonic form are hard, profuse stools, painful bowel movements. With a spastic form, intestinal motility is impaired. In some of its areas, muscle spasm occurs, and the intestinal contents cannot move further. A characteristic symptom is hard stools in small lumps. In this case, bloating may be observed. The patient has a feeling that the intestines are not completely emptied.
The proposed set of exercises helps with both atonic and spastic constipation. To achieve positive effect, gymnastics should be performed regularly, gradually increasing the load: during the first month of classes, exercises should be performed 3-5 times, then 5 to 10 times. It is better to do gymnastics at the same time, on empty stomach - for example, in the morning.
Important! If exercises cause discomfort (severe pain in the intestines, bloating, heart palpitations, nausea), then the course should be temporarily stopped and a doctor should be consulted. If you have any medical state, please consult your physician before proceeding with the exercises.
Do the exercises slowly, combining with correct breathing, without sudden jerks. Watch your body position! Adults should show children the correct execution and supervise the process of gymnastics.
Contraindications for performing gymnastics against constipation are: fever, ulcerative colitis, intestinal pain, diarrhea, concomitant diseases at the stage of exacerbation.
Lying on your back
1. Place your hands on your stomach and inhale deeply, pushing it out. As you exhale, draw in your stomach and lightly press on it with your hands.
2. As you inhale, move your arms behind your head and stretch while pulling in your stomach. As you exhale, lower your arms along your body.
3. Bend your knees alternately without lifting your heels off the surface (sliding your feet over the surface).
4. As you breathe out, bend your left leg and press your knee to your stomach. Do not help yourself with your hands! Lower your leg and breathe in.
5. Repeat for the right leg.
6. Repeat the same for both legs at the same time.
7. Bend your knees without lifting your heels off the surface. Then tilt your legs to the left - to the right.
8. The same exercise, but lifting the heels off the surface.
9. Bend your legs. On exhalation, tear the pelvis off the surface with support on the shoulder blades and your feet. With an inhale, lower the pelvis.
10. Breathe in. On exhalation, perform 3-5 circular movements "bicycle" with your legs.
11. Inhale. On exhalation, perform 3-4 “scissors” movements, crossing straight legs.
12. Inhale. Spread your arms to the sides. On exhalation, rotate the upper body, touching the left hand with the right hand and vice versa. Try to keep only the upper torso off the floor and keep the pelvis in place.
Lying on the right side
13. Right arm under the head, left on the stomach, legs bent at the knees. While inhaling, stick out your stomach, while exhaling draw it in, helping with your hand.
14. While inhaling, straighten your left leg and stretch your left hand forward over your head. As you exhale, pull your knee to your chest, helping with your hand.
Lying on the left side
15. Repeat exercises 13 and 14, changing the supporting hand.
Lying on your stomach
16. Hands under the shoulders. Without taking your hands off the floor, first get on all fours (on your hands and knees), and then roll onto your feet. Return to starting position.
17. Perform alternate leg swings: lift the legs while inhaling, lower them while exhaling.
18. While inhaling, stick out your stomach, while exhaling, draw it in.
Standing
19. Walking in place for 2 minutes.
20. Inhale, exhale, do the sit-ups, remaining on a full foot. You can hold on something for balance.
21. While inhaling, raise your arms up, while exhaling, bend forward, lowering your hands to the floor and drawing in your stomach.
22. Hands on the waist. Alternately raise straight legs forward and up.
23. During the first minute, perform normal walking in place, during the second minute – do the walking with rolling from heel to toe.
24. Complete the set of exercises by repeating exercise # 1.
