5 Stretches to Speed Up Digestion

Seated Spinal Twist

These twists gently squeeze and wring out our core, acting like a massage for the GI tract, helping to relieve some bloating!

How To...

1. Start in a seated position. Extend your right leg out in front of you and bend your left leg, keeping the sole of your foot on the floor.
2. To support the body, keep your back straight and your left arm straight. Place your left palm on the mat close to your body.
3. Place your right arm on the outside of your left knee on an inhale.
4. Exhale and twist to the left. Hold the twist for 3 breaths, finding space to move slowly deeper into the twist with each breath.
5. On your final inhale, raise your right arm and release the twist. Then repeat on the opposite side!

Knees to Chest

This simple stretch helps release tension in your lower back and hips but can also relieve gas pains and bloating.

How To...

1. On a mat or comfortable area on the floor, lie down on your back.
2. Lay flat and inhale deeply (Optional: raise your arms overhead.)
3. Exhale, and bring one or both knees to your chest. Interlace your fingers around your shin(s) and hold this position for three breaths. (Optional: gently rock side to side.)
4. On the last exhale, release your leg(s) and let your arms return overhead.

Wall Stretch (Legs Up the Wall)

The Wall Stretch helps reverse the effects of gravity on your digestive system. This position uses belly breaths that allow your diaphragm to help massage your core by extending deep into the stomach cavity. (Plus, it can also help regulate your blood pressure in the process!)

How To... 

1. Start by sitting on the floor with one hip pressed against the wall (or close to it.)
2. Carefully swing your legs up so they are pressed against the wall as you simultaneously lay on the floor.
3. Hold this position for 2-4 minutes and focus on deep belly breathing.
4. Return to the starting position by slowly returning your legs to the floor and sitting upright.

Seated Side Stretch

During this movement, we stretch and contract the muscles on the side of our torso to massage our core on a different plane of motion. Plus, the way this move expands the ribcage makes it easier for us to breathe deeper, which is great for stress release and improving our breathing capacity!

1. To feel firmly grounded, sit in a comfortable second position, either with your legs crossed or out in front of you.
2. With your right arm, reach over your head towards your left side. As you reach the side, focus on lifting your chest and bending the spine to stretch your obliques.
3. Hold this position for five slow breaths, then release and repeat on the opposite side.

Supine Twist

Similar to the Seated Spinal Twist, this stretch twist helps gently wring out your liver and other core organs. This move is great for helping move food and waste in your digestive system.

How To...

1.  Lay flat on your back. Keeping your left leg extended and flat on the floor, bend your right knee and bring the right leg up to a 90-degree angle.
2. Extend your right arm out to the side, and use your left arm to gently pull your right knee towards the left side of your body.
3. Hold this twisted position for three deep breaths (Optional: gaze over your right shoulder for an additional twist.) Then, gently return to the starting position and repeat on the opposite side.

Want to explore more ways to improve the health of your whole body? Click here to schedule a free health screening with a Renew Physiotherapist, or book a complimentary session with a personal trainer to find more movements that help your body feel good!