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There’s no worse feeling than waking up with a bloated stomach. Before you’ve even had the chance to eat anything that morning, you’re already struggling with the frustration of a tight and distended midsection that can leave you feeling self conscious and unsure how to proceed. Inflammation can stem from a number of causes, from food intolerance to lady troubles and even illness, but finding a solution can be just as difficult as pinpointing the source. There are certain foods and spices you can turn to to help offer some relief from the discomfort, but oftentimes stretching is actually one of the easiest and most effective methods for cutting through bloat so you can feel great to start off your day.
Inflammation in the stomach is often caused by an excess of gas in your abdomen so in order to relieve your body, it can be helpful to integrate a stretch which massages the organs, releasing gas. “Knees to Chest, in yoga, known as apanasana or wind-relieving pose (for obvious reasons), can help relieve gas and bloating,” explains ACE Certified Personal Trainer and Senior Fitness Specialist Jill Whalen. “Laying on your back, pull your knees into your chest. Hold for 5-10 breaths. This can also be done one knee at a time.”
Laying on your back and pulling your knees into your chest will gently massage your abdomen where the air is trapped and causing inflammation. “This [stretch] puts pressure on your ascending colon, which aids in digestion. Exhale to release your right leg back to the floor. Repeat on the left side. By compressing the left side of your body, you put pressure on the descending colon, which aids in elimination,” explains Austin Martinez, MS, CSCS, ATC and Director of Education for StretchLab. Considering this position is called “wind-relieving” pose, you should know what to expect so it may be a good idea to do this stretch without others in the room with you.
Not only can stretching help with inflammation, but when practiced daily it can have a profound effect on the overall health and function of your body. While it is generally not the best calorie burning exercise, stretching can help to enhance your mobility so stress doesn’t create tension in your body. “Stretching can reduce stress on joints, increase range of motion, lessen muscular imbalances and help minimize potential injuries, all of which can lead to improved performance, increased motivation to exercise and accelerate progress towards weight loss,” explains Whalen. Stress can sometimes manifest in the body as inflammation, so if you’ve been feeling particularly agitated and bloated lately, it could be useful to integrate a stretching routine into your morning in order to minimize bloating.
While bloating is an unfortunate side effect of a greater issue, that doesn’t mean you have to sit idly by and allow your discomfort to run your life. Starting a stretching routine complete with the knees to chest pose each morning is a great way to find relief from your inflammation and get your body moving first thing in the morning to allow you to get on with your day, bloat free. Although solely relying on stretching to eliminate discomfort may not be entirely effective, in combination with a diet that is well suited to treat bloating, as well as getting plenty of sleep and staying hydrated, you should be able to minimize inflammation for good.
