Yoga instructor reveals the 5 stretches she swears by to get rid of your belly bloat fast
WHETHER you’ve had a large meal or it’s your time of the month, bloating is an undesirable look, not to mention uncomfortable.
But if you’re a sufferer, you’re certainly not alone, as bloating is very common.
The charity Guts UK states that four out of 10 people in the general population may experience occasional bloating.
According to the NHS, the main cause of bloating is having a lot of gas in the gut, perhaps from certain food and drinks, including fizzy drinks.
A food intolerance can also lead to bloating, as can irritable bowel syndrome (IBS) and coeliac disease – more serious causes that a GP can help you manage.
But it may be a case of eating the wrong foods too often or stress – both things we can take control of.
Along with staying hydrated, eating plenty of fibre and regular exercise, you might also benefit from stretching.
Stretching in the right way can relax muscles and help trapped gas move along – so go to a room you feel comfortable in!
Veronique Ellis, pilates and yoga instructor and founder of Evolve Wellness has put together a series of exercises and stretches for this exact purpose, so you can crack on with your day feeling bloat-free.
Follow along with her video but feel free to stay in any stretch for as long as feels comfortable.
1. Cat cow stretch
Start on all fours with knees directly under hips.
As you inhale, drop your belly down and take your gaze upwards. Pause.
As you exhale, round the spine, taking your gaze back down through your legs behind you. Tuck your pelvis under.
Keep repeating the flow between cat and cow five times before coming back into a neutral position on all fours.
2. Spinal circles
From that neutral position, start to create a circular motion through the spine by sending the hips to the side back and around, letting your body move with you.
Massage the digestive system and open up through the lower back and hips.
Aim to do 10 circles in each direction, making each circle as big as you can.
3. Puppy pose
Come back to all fours, and walk your hands out in front of you and let your forehead drop to the floor.
Your torso and arms should be in one straight line from hips down to the floor.
Stay here, taking around five to 10 deep breaths.
4. Child’s pose
Come back into all fours before widening the knees slightly and bringing your feet together.
Push your hips back to sit your bottom onto your feet.
Walk your hands forward in front of you, lowering your head and chest to the floor. Let your pelvis keep sinking back.
Stay here for several breaths before walking your arms out to the left side. You should feel a deep stretch in your right side.
Again, stay here for several breaths before walking your hands over to the right side, this time feeling the stretch in your left side. Then, come back onto all fours, on your hands and knees.
5. Happy baby pose
Swivel around and lie on your back with knees bent and feet flat on the floor. Keep your arms down by your side, on the ground.
For this pose, there are three options: you can either lift your legs and place your hands on the inside of the knees, the outer edges of the feet or the insides of the soles of the feet.
Relax as you drop your knees out to the side.
If it feels comfortable for you, start to rock side to side, which will massage your lower back and stimulate the digestive system. You may start to feel trapped wind gently escaping here.
Stay here for as long as you need.
Next, hug your knees into your chest and wrap your arms around your knees. Rock back and forth four times before coming back to a seated position.
Bloating: Foods to eat and avoid
Eating the right foods can prevent bloating as well as reduce when it occurs.
But it depends entirely on what your symptoms are.
If you are bloated and constipated, eat:
- Fruits and vegetables
- Bran flakes
- Oats
- Skin-on potatoes
- Dried fruits such as apricots and raisins
If you have trapped wind, avoid:
- Cabbage and other cruciferous vegetables such as broccoli and kale
- Beans (baked, kidney, butter)
- Lentils
These foods, including pulses like beans and lentils, are good to add into the diet slowly as they are high in fibre.
While they are not advisable to help in the moment, they do help in the long-run by boosting gut health.
Try adding them slowly into your diet.
If you are bloated with diarrhoea, you may have a stomach bug and should eat:
- Plain foods: bananas, white rice, bread or toast
- Boiled potatoes
- Oatmeal
- Small and frequent meals
Other tips for preventing bloating are:
- Exercise regularly
- Chew with your mouth shut
- Eat smaller more frequent meals than large meals
- Avoid fizzy drinks, alcohol or caffeine
- Limit processed, sugary, spicy or fatty foods