While cardio and more intense physical activity is important for burning calories and helping to lose weight, stretching is an undervalued tool when it comes to your overall health. Your body can often hold onto stress in the form of inflammation and bloating, and there are many stretches which can be done to “wring out” the abdomen of bloat and help to create a clean slate for weight loss. If you frequently find yourself suffering from inflammation, start your morning off with these five stretches to beat bloat and feel your best.
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Child’s Pose
Child’s pose is a great full body stretch that will ease bloating by compressing the air in your abdomen and massaging the belly. ACE Certified personal trainer Jill Whalen explains, “Child's Pose massages the abdomen and encourages blood flow and movement through the digestive tract. Kneeling on the floor, sit your butt back onto your feet, fold your upper body forward over your legs and rest your arms and head down onto the floor. If the pressure on the abdomen is too intense, widen knees. Hold 5-10 breaths.”
Bridge Pose
Bridge pose is another option to stretch out your abdomen which will help to reduce inflammation. “Stretches that are able to open up your stomach can help to increase blood flow and digestion, like the bridge pose. Lie on your back with your hands laying on either side. Lift your hips to the sky by pressing your hands and feet to the ground while keeping your head back to create a gentle pull on your front. Slowly release and repeat several times” suggests Austin Martinez, MS, CSCS, ATC and Director of Stretch Lab.
Seated Spinal Twist
When working to combat bloating, it can be helpful to “wring out” your abdomen and move along the air. This is where the spinal twist comes in. “Rotation of your gut and back can help to relieve gas and kick-start digestion. Sit up with your feet straight in front of you. Bend your left knee and cross with your right elbow. Hold the resistance and switch sides,” says Martinez. This stretch can also help to add some tone to your abdomen, and stretch out your lower back.
Low Lunge
Not only is a low lunge great for your hips, but it also helps to alleviate bloating and stretch out your lower body. Jamie King, yoga instructor and founder of Flex & Flow explains, “When our hip flexors get tight, they can interfere with how our organs are functioning, including digestion. A simple low lunge is a great way to stretch the front body and help keep things moving in the right direction.”
Cat Cow
Cat cow is ideal for regulating your breathing and relieving back pain. However, it can also help with abdominal bloating and discomfort by stimulating the organs in your stomach. “Cat/Cow massages internal organs and stimulates digestion; kneeling with knees under hips and hands under shoulders, inhale and lift your chin and tailbone to the ceiling, letting your belly drop to floor; exhale and tuck the chin and tailbone, lifting the spine to the ceiling. Perform 8-10 repetitions of each pose,” says Whalen. Cat cow also promotes blood flow so after completing your morning stretches you should feel awake and ready to take on the day with significantly less inflammation!
