Constipation: Abdominal Self-Massage
You can massage over a thin layer of clothing, or directly on the skin. If the latter, I like to use a few drops of castor oil as a lubricant on the belly, as it specifically alleviates constipation. Look into all the benefits of castor oil, it’s quite something!
If you are unsure, consult with your health care provider(s) before attempting any new exercise.
Abdominal Self-Massage to Relieve Constipation
Duration: 10 minutes
Starting Form: Sit or lie flat on back. If sitting, keep upper body upright, feet on ground and shoulder-width apart. IF lying down, put pillow under knees. If cold, cover body with blanket/quilt.
For the Point-Press exercises below, press slowly and deeply as you breathe out. Lift fingers when you breathe in. Do this 12x per acupoint.
Take a Few Deep Breaths
With your eyes closed, arms to sides, and body relaxed, take a few deep breaths. Notice any bloating or discomfort in your belly and know that it is only temporary. Smile, breathe full compassionate breaths into your body and breathe out any stagnant energy.
Encircle-press CV-8 (Navel)
With two fingers of each hand, lightly circle around the edge of your belly button, in a clockwise direction 36x.
Point-press CV-12 Zhong Wan
location: halfway between xiphisternal joint (midline of chest - where the rib cages meet at bottom of sternum) and navel
Point-press CV-6 Qihai
location: 1.5 cun below navel, on midline of lower abdomen
Point-press CV-4 Guanyuan
location: 3 cun below navel, on midline of lower abdomen
Point-press ST-25 Tianshu
location: 2 cun lateral to navel
Point-press SP-15 Daheng
location: 4 cun lateral to navel
Point-press along Colon
Your large intestine, or colon absorbs water, minerals, and vitamins from partially digested food and transforms the waste into stool. When constipated, stool remains stuck in the colon and/or rectum.
Slowly and deeply point press along the route of the colon from small intestine to rectum. Start at your lower right corner of your belly above the pubic bone (mirrored in picture above), and work your way to the lower left corner of your abdomen above the pubic bone.
If you press at a point of stool impaction, gently massage the area, encouraging peristalsis and movement of qi.
Enlarging Circles
Starting from the edge of your navel, slowly make larger and larger clockwise circles with three fingers of each hand placed together. Use medium pressure - don’t press down to point of breathlessness, but also press enough so that you feel viscera below belly fat. One set is from navel to edges of abdomen (pubic bones at bottom, ribs at top, sides of torso). Do 12 sets.
Hold the Dantian
Finish by placing palm on palm over your lower abdomen, your Dantian in Chinese medicine. This region is the storehouse of qi in the whole body. After bringing movement and flow with this series of exercises, set the intention of releasing stagnancy from your colon, your bowels.
With eyes closed, breathe compassion into body, your digestive tract, it has kept you alive to this day :).
