[For Seniors] Recommended exercises to relieve constipation.
As we get older, our bowel movements tend to slow down, and more people seem to struggle with constipation.
Relying on medication is one option, but if possible, you probably want to feel relieved in a more natural way.
That’s why we recommend exercises that are effective for relieving constipation.
By moving your body moderately, you can stimulate the intestines and help promote bowel movements.
From simple movements you can do while seated to full-body stretches, we’ll introduce exercises that even older adults can continue without strain.
Incorporate them into your daily routine and regain that feeling of abdominal lightness!
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- [For Seniors] Balance-Training Exercises: Preventing Falls
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [Today's Recommendation] Gentle Health Exercises for Seniors
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- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Enjoyable and Healthy Chair Stretches!
- [For Seniors] Easy and Fun Core Training
- [For Seniors] Exercises to Walk Again. Fall Prevention
[For Seniors] Recommended Exercises to Relieve Constipation (11–20)
Psoas muscle release
The psoas major connects the spine and the pelvis.
When it becomes stiff, it can lead to constipation.
So let’s loosen the psoas with an exercise to make it more supple.
When the abdominal muscles soften, the intestines can move more easily, which may help improve constipation.
Sit down and place both hands into the hollow between your navel and your waistline.
Keeping your hands there, point your fingers toward your navel.
Once you find a slightly tender spot, lift one leg at a time five times.
It’s fine as long as you feel the muscles under your fingertips moving well.
For older adults, aim to do three sets.
In conclusion
For relieving constipation, small daily habits are important.
By incorporating the exercises introduced here, you can stimulate bowel movement and promote natural bowel movements.
It’s important to continue within a comfortable range, so try practicing at your own pace while enjoying it.