10-Minute Stretch That Can Help Reduce Bloating & Indigestion!!!

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Have you ever felt like an hour after a special dinner occasion, you’re stuck to your seat, holding your stomach, and ready to burst? I used to have to suffer in silence and wait for the bloated feeling to pass, but recently I learned of a way to get myself off that couch and back to enjoying time with my family.

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These movements are easy to do and can be done anywhere with a little room. The only trouble I have is finding some quiet with my family around!

These 6 Exercises To Ease Bloating

1 – Knees To Chest

  • To do this pose, start by lying on your back with your legs and arms extended.
  • Inhale and bring your knees up slowly to your chest and clasp your hands around them.
  • If you can, put your forearms over your shins and hold yourself at the elbows.
  • Keep your back on the floor, your shoulder blades flat on the floor, and try to pull your tailbone to the floor.
  • Hold for 1 minute, breathing slowly the whole time.

2 – Seated Spinal Twist

  • For this move, you can perform it one of two ways. Sitting on the floor or mat, create a 90° angle with your trunk and legs extended.
  • Slowly bend your right knee bringing it up, and twist to the right at the hip.
  • Use your left elbow as leverage against your right knee and try to reach back as far as you can without pain.
  • Hold for 30 seconds, release slowly and repeat with the other side.
  • If that is too difficult or unpleasant, sit on the floor with your legs crossed and turn to the right and try to reach back as far as you can.
  • Hold for 30 seconds, release slowly and repeat with the other side.

3 – Chair Pose

  • For this move, stand with your feet about hips width apart with your toes facing forward.
  • Sit your hips back as if you were about to sit down on a chair and extend both arms over your head.
  • Keep your chest high and pin your shoulders back, away from your ears.
  • Hold this pose for 1 minute, breathing slowly the whole time.

4 – High Lunge Variation

  • Standing up straight with your feet together and hands at your side, take a large step backward with your right leg.
  • Bend your left knee and clasp your hands behind your back, driving your arms back to open your chest.
  • Release your hands slowly and return to starting position, then repeat on the other side.

5 – Bridge Pose

  • Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart.
  • From this position, drive into your heels to lift your hips straight up, clasping hold of your hands beneath your body and pressing against the ground to open your hips.
  • Hold this pose for 1 minute, breathing deeply the whole time.

6 – Legs Up The Wall

  • Lie on your back with your butt against a wall. Extend your legs straight up the wall and rest your hands on the floor, palms down.
  • Hold this pose for a minute and breathe deeply and slowly the whole time.
  • You can do any one of these movements or do them all in a series.
  • They’ll help you get rid of that bloated feeling and back to enjoying time with your family during the holidays. 

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