Intestinal troubles can be incredibly uncomfortable and disruptive to daily life. From bloating and gas to constipation or diarrhea, these issues can have a significant impact on your well-being.

Fortunately, there are several simple movements that can help alleviate these problems and provide relief. Incorporate these six SOS movements into your daily routine, and say goodbye to intestinal troubles once and for all.

1. Deep Belly Breathing

Deep belly breathing, also known as diaphragmatic breathing, is an effective way to relax your body and mind while also aiding digestion.

It can help relieve symptoms such as bloating and indigestion by stimulating the relaxation response in your body and reducing stress.

To practice deep belly breathing, find a comfortable position either sitting or lying down. Place one hand on your chest and the other on your abdomen.

Take a slow, deep breath in through your nose, focusing on filling your abdomen with air rather than your chest. Feel your hand on your abdomen rise as you inhale. Exhale slowly through your mouth, allowing your abdomen to deflate. Repeat this process several times, taking your time with each breath.

2. Seated Forward Bend

The seated forward bend is a yoga pose that helps stimulate the digestive system, relieving constipation and promoting regular bowel movements. It also stretches the lower back and hamstrings, providing overall relief to your body.

To perform the seated forward bend, sit on the floor with your legs extended in front of you. Inhale deeply, lengthening your spine. As you exhale, slowly hinge forward from your hips, reaching toward your toes.

Keep your spine straight and avoid rounding your back. If you can’t reach your toes, you can use a strap or belt to gently pull yourself forward. Hold this position for several breaths, then slowly release and come back to a seated position.

3. Supine Twist

The supine twist is another beneficial movement for intestinal troubles, particularly aiding in digestive discomfort and bloating. This gentle twist helps stimulate the digestive organs and can provide relief from trapped gas and indigestion.

To practice the supine twist, lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, forming a “T” shape.

Take a deep breath in, and as you exhale, drop both knees to one side, aiming to touch the floor. Keep your shoulders grounded and your gaze opposite to the direction your knees are dropping. Hold this position for a few breaths, then slowly bring your knees back to the center. Repeat on the other side.

4. Cat-Cow Stretch

The cat-cow stretch is a gentle movement that helps massage the digestive organs, promoting healthy digestion and relieving intestinal troubles such as constipation. It also helps to release tension in the spine and improve overall flexibility.

To perform the cat-cow stretch, start on all fours in a tabletop position, with your hands directly under your shoulders and your knees under your hips.

Inhale, dropping your belly towards the floor, lifting your sitting bones, and looking up towards the ceiling. This is the cow pose. As you exhale, round your spine towards the ceiling, tucking your chin towards your chest. This is the cat pose. Repeat this flow several times, syncing your breath with the movement.

5. Wind-Relieving Pose

The wind-relieving pose, as the name suggests, helps to relieve bloating and gas that can cause discomfort in the intestines. This pose gently compresses the abdomen, aiding in the elimination of gas and promoting digestion.

To practice the wind-relieving pose, lie flat on your back with your legs extended. Bring one knee towards your chest, gently hugging it with both hands. Extend your other leg flat on the floor or keep it slightly bent.

Hold this position for a few breaths, feeling the gentle compression in your abdomen. Release the leg and repeat on the other side. You can also perform this pose with both knees hugged to the chest for a more intense stretch.

6. Walking

Walking may seem like a simple movement, but it can be incredibly effective in promoting regular bowel movements and relieving intestinal troubles.

Walking helps stimulate the natural contractions of the intestines, known as peristalsis, which aids in the movement of waste through the digestive system.

Try to incorporate brisk walking into your daily routine. Aim for at least 30 minutes of walking each day, and if possible, take shorter walks after meals to further enhance digestion.

Remember to maintain good posture while walking, keeping your spine straight and engaging your core muscles.

By incorporating these six SOS movements into your daily routine, you can effectively say goodbye to intestinal troubles. Remember to listen to your body and move at a pace that feels comfortable for you.

As always, consult with a healthcare professional if you have any underlying medical conditions or concerns regarding your digestive health.