Chronic Constipation: 3 Functional Exercises
An unsustainable lifestyle that is today normalized and even lauded often leads to habitual stressors and unbalanced eating habits which often greatly hinder digestive function. Look to the digestive health aisle in your local pharmacy to see how prevalent this issue is. Poor digestion is so ubiquitous that many believe it’s something that they just have to live with. Not true. Your quality of life can and will improve, with simple, natural adjustments that use nothing but your own wise body as guide and healer.
Each of the following 3 exercises can be done separately or in conjunction. Please note that chronic constipation often necessitates changes in daily movement AND diet. So while introducing these simple exercises, also strive to eat more cooked veggies and whole grains while limiting processed foods, refined sugars, and cold foods.
If you are unsure, consult with your health care provider(s) before attempting any new exercise.
3 Functional Exercises for Constipation
Knock on the Door of Life
Duration: 3 minutes
Functions: lubricates spine, increases flexibility, brings qi and blood to Dantian, hips, lower back, tonifies Kidney Yang (origin of Yang of whole body)
Stand with feet hip-width apart, knees slightly bent, spine straight and relaxed, arms at sides
Twist the waist left to right, right to left, swinging arms at the same time so that your hands hit the small of your lower back, where the kidneys are located
Twist as far as you comfortably can, and continue to breathe naturally
Do the twist from one side to the other 108x
Seated Hip Rotation
Duration: 5 minutes
Functions: invigorates blood and qi in Dantian (lower abdomen), and activates spine and nerves which innervate the region
Sit in a comfortable position on the ground, on a cushion, or on a low stool
Bend fully forward with arms extended, relax your shoulders, neck, and head. Breathe deeply into your lower abdomen for one minute. The compression here will massage your viscera and organs in that area.
Come back to an upright seated position. Notice the sensations in your abdomen and bowels. After compressing, there may be a feeling of temperature change, slight cramping, and/or movement as qi and blood flow into the Dantian.
Place hands on thighs and slowly rotate hips in clockwise direction, with intention to make a wide circle with upper body. Continue to breathe naturally, and focus on strengthening and stretching your abdominal muscles rather than using rotational force to guide the movement. Make slow circles 36x clockwise, then 36x counterclockwise.
Come back to upright seated position. Close eyes and hold hands at Dantian. For a few moments, breathe into the bowels nourishing breaths and breathe out from the bowels stale energy and toxins.
Squats for Everyone
Duration: 30s to 5min a set
Functions: The squat is a wonderfully well-rounded functional exercise that strengthens, stabilizes, balances, stretches, and invigorates the legs and lower body. In particular, the low squat is the ideal position for aligning the bowels and colon, activating peristalsis for ease of bowel movements.
Stand with feet shoulder-width apart, knees straight but not locked, arms extended out in front with hands outstretched
Bend knees and sit down into squat position as low as possible, with feet firmly planted on ground, chest up, and shoulders back, and knees stable. Go as low as you can, for the purpose of this exercise a lower squat is essential for engagement of digestive organs
Come back up into standing position, activating core and glute muscles as you do
The number of repetitions will vary depending on your leg, back, and core strength. As you do squats more regularly, building bodily strength and stability, increase the repetitions as to your capabilities.
If you’re new to squatting, start with 3 sets of 6 for 18 squats a day. Increase to 3 sets of 12 for 36 squats a day when you feel you need more of a challenge. Then 3 sets of 24 for 72x a day. Perhaps you can to do 3 sets of 36 for 108x a day.
