How to Relieve Constipation with Simple Exercises

Adopting the Squatting Position for Bowel Movements
The squatting position, often referred to as the Asian squat, can significantly improve bowel movements. This posture helps adjust the angle between the puborectalis muscle and the rectum, known as the anorectal angle. When this angle increases, the rectum straightens more, making it easier for stool to pass through.

Engaging in Physical Activities That Promote Digestive Health
Certain exercises can help optimize the anorectal angle and strengthen related muscles. Activities such as playing sports, practicing yoga, doing sit-ups, or engaging in tai chi can enhance both muscle tone and coordination of the pelvic floor. These movements support healthier digestion and more regular bowel activity.

Using Abdominal Massage to Stimulate Bowel Function
Gentle clockwise abdominal massage performed daily for about 60 to 70 strokes can stimulate intestinal motility. This technique not only encourages movement in the digestive tract but also improves the coordination of the puborectalis muscle, which plays a key role in defecation.

Making Lifestyle and Dietary Adjustments
In addition to physical techniques, maintaining a balanced diet, staying well-hydrated, and following a consistent sleep schedule are essential for preventing constipation. Drinking enough water every day and consuming fiber-rich foods can further support smooth and regular bowel movements.