Are you looking for exercises to eliminate gases and thus not feel that discomfort in the abdominal area? In that case, keep reading everything we will tell you about this topic below.
When you swallow air, gas forms in the digestive tract and bacteria enter undigested food. The body expels gases to prevent accumulation; sometimes, the gas is retained and causes pain.
They also tend to cause inflammation in the abdomen and cramps, which is very painful and annoying. However, it is possible to alleviate this discomfort with straightforward practices.
In addition, there is a series of exercises that you can perform to alleviate the symptoms and reduce inflammation in the abdominal area in a short time. Let’s see them below.
Riding a bicycle down the street or riding a stationary bike at home is of great help because it stimulates the gastrointestinal system and allows gases to be expelled more easily. This is because of your body’s movement while on the machine.
Lack of movement, slouching, and even curling up can be counterproductive when trying to eliminate gas. Therefore, one of the best exercises to eliminate gas is to walk.Walking is an aerobic exercise that promotes intestinal mobility and helps break down gas bubbles is walking. Especially if it is done quickly, breathing through your nose and keeping your back straight and shoulders back.
They help eliminate gas by contracting and releasing the stomach muscles. They help move gas efficiently through your digestive system.
The best way is to lie on a mat, bend your knees at a 45-degree angle and place your hands behind your head.
As you inhale, lift your head, neck, and shoulders, contracting your abdominal muscles.
Just allow your abdominal muscles to do the work; don’t strain or stiffen your neck. Lower your head as you exhale. Repeat 12 to 15 times.
4. Yoga poses
Many yoga postures or asanas can help eliminate excess gas in the belly.
Wind Release Pose or Pavanmuktasana
Lie on your back and bring your right knee to your chest. Interlock your fingers at the top of the knee to keep it pressed down. Raise your head and try to touch the knee with your nose.
Hold your breath and stay for 10 to 20 seconds, then relax, straighten your leg, and do the procedure on the other leg.
Lie on your stomach on a mat, extend your legs with the balls of your feet, and put your hands on the floor under your shoulders.
Press your feet, hips, and pubes into the mat, and extend your arms until your chest is as high off the mat as you can without separating your lower body from the carpet.
Squeeze your buttocks keeping your tailbone pressed in and your shoulder blades back. Hold for 15 to 30 seconds with smooth, regular breathing, then return to the floor.
Repeat up to 5 times until stomach pressure relaxes.
5. Sit on the floor with your knees drawn up to your chest
Another of the best exercises to eliminate gas is to sit on the floor (or a flat surface) with your knees drawn up to your wardrobe – as long as this does not cause pain – and begin to rock back and forth gently.
You can complement this exercise by hugging your knees and tracing circles, bringing both legs together out to the right side, bringing them closer to your chest, and then to the left.
Causes that cause abdominal gases
Many factors can cause the problem of excessive gas; among them are some habits that can be modified.
- I am eating too fast or talking while eating. This action causes us to swallow more air and consequently causes gases.
- I am eating difficult-to-digest foods that favor the accumulation of gases, such as legumes, whole milk, fiber-rich, and some vegetables.
- I am not chewing food properly.
- Consume carbonated or lovely drinks.
- You are being intolerant to some foods.
- Take some medications or antibiotics.
- Suffer conditions such as irritable colon, constipation, dyspepsia, and meteorism.
How to avoid the accumulation of gases?
It is essential to take some simple measures to avoid the accumulation of gases when eating, such as: