Gas build up is always uncomfortable and causes stomach pain and bloating. This can be from bad eating habits, lack of exercise, or some kind of chronic stomach issue such as irritable bowel syndrome (IBS). Gas can feel like severe cramps or like you’ve eaten too much even though you haven’t. Having to pass gas is embarrassing and is not something you want to have to deal with. Fortunately, you may be able to prevent this through exercises to relieve gas, hopefully helping you not only feel better but less embarrassing about gas.
Recommended Exercises to Relieve Gas
A quick and easy way to ease gas discomfort. The longer you’re sitting or lying down, the easier it is for gas to build up and become more and more painful. walking just a few blocks can help move the gas more quickly through your digestive system to relieve the pain and discomfort.
Situps, or crunches, actively work your abdominal muscles so they can be a simple solution to relieving gas. They can be done easily at your home. Lay flat on your back on an exercise mat or another soft surface. Bend your knees so they form a triangle, with your feet flat on the floor and put your hands behind your head. Raise your head, neck, and shoulders off the ground, but don’t use your arms to pull yourself up. Instead use your abdominal muscles to power yourself up. Exhale when you go back to the ground and complete 12-15 repetitions.
Yoga involves contorting your body into all types of poses that work many muscles. These are great exercises to relieve gas because they all work to clear out your digestive system in different ways. Deep breathing and muscle stretching are involved in the following recommended poses:
Spinal twist: This easy move to work your stomach muscles is done lying down flat on your back on a mat or other soft surface. Slowly hug your knees to your chest while inhaling deeply. While exhaling, slowly bring your knees to the left side of your body, using your left hand to guide them. Turn your head to the right while extending your right arm to the right as well. Hold the position for 5 to 10 breaths. Then inhale and bring both your hands and knees to the beginning position. Repeat this move on the opposite side of your body.
Seated forward bend pose: This one requires a bit of flexibility. Sit on your mat or carpet with your legs together and stretched out in front of you. Start with your back straight and shoulders back and slowly bend forward at the hips and lower your torso until your stomach and chest is flush against your thighs. Plant your palms flat on the ground. Hold the position for 5 to 10 breaths. If you can’t lower yourself all the way, that’s okay, just go as far as you can.
Child’s pose: This is known as a resting pose, but also one of good exercises to relieve gas as it stretches out your stomach. To start, sit on your knees and toes with your legs spaced apart. Lean forward while stretching your arms and fingers in front of you. Keep your back straight and rest your forehead on the ground. Hold the pose for 5 breaths.
Open triangle pose: This pose is another one that really engages the abdominal muscles as well as your obliques, the side abdominal muscles. Spread your feet about four feet apart, with your right foot facing outward and your left foot facing forward. Spread your arms out to the side. Hinge forward at the hip and slowly bring your left hand to the ground. Raise your right arm up and keep both arms spread apart. Look up towards your right hand. If you can’t touch the ground, bring your hand to your calf. Stay in the pose for 30 seconds.
Bridge pose: This is another pose that starts while lying down on the floor. Lift your knees while keeping your feet flat on the floor. Keep your arms flat on the floor by your side. Push your hips up off the ground and hold the pose for 10 seconds.
Downward facing dog: This standing pose will get your blood flowing and also inverses your torso, making it a good exercise to relieve gas. Start with your feet hip-width apart. Bend forward at the hips while keeping your back straight and put your palms flat on the ground. Hold the pose for five to 10 breaths. If you need to bend your knees to do the pose, that’s okay.