Therapeutic exercises for constipation in the elderly. Self-massage techniques and exercise therapy for constipation in older people

After 60, problems with stool creep up. But therapeutic exercises for constipation in older people relieve them in 80% of cases!

Causes of constipation

Tell me, do you often do exercises? Maybe you eat fiber-rich foods every day - oatmeal, beets, white cabbage? Or are you drinking?

If you answered “YES” to at least two questions! - You are not afraid of constipation. Most of the answers are “NO!”? Get ready to become a regular customer of the pharmacy - you won’t go without a reliable and harmless laxative when needed.

Exercise therapy for the elderly

Therapeutic exercises for constipation in older people will improve the situation. There are hundreds of useful exercises, choose them based on the type of constipation.

Constipation:

Causes of spastic constipation

Spastic constipation - vegetative-vascular dystonia, neuroses and stress, malfunction of the endocrine glands (thyroid, diabetes, menopause). Therapeutic exercises for constipation in older people with frayed nerves are aimed at emotional relaxation.

THE PERSON CALM DOWN, THE SPASMS PASS, AND THE CHAIR IS RESTORED.

Exercises against cramps

Causes of atony

Atonic constipation occurs from a person’s low mobility, abuse of “high” volumetric drinks, or dehydration. Active gymnastics works against atonic constipation.

Extra help for constipation

Therapeutic exercises for constipation in older people help if performed regularly. When things don’t allow you to exercise your abs or “breathe with your belly,” use it to prevent feces from stagnating in the intestines.

One of the unpleasant human conditions is constipation, which is manifested by stool retention, heaviness and pain in the abdomen, increased gas formation, and decreased appetite. Studying the problem of constipation, many experts have come to the conclusion that the main and fairly common cause of this disease is a decrease in physical activity, stress, and poor nutrition. They also determined that the main method of treating this disease is physical exercise for constipation, which eliminates the problem and reduces the risk of its recurrence.

Exercise can help relieve constipation on your own

The benefits of exercise therapy

The main trigger for constipation is lack of physical activity. Movement therapy is considered absolutely safe, and it helps solve many problems:

• strengthen the health of the body;
• restore bowel function;
• reduce the risk of developing stress;
• improve mood;
• strengthen the nervous system.

Attention! When constipated, many resort to taking laxatives, but they often have a negative effect on the body, impair intestinal function, and reduce intestinal motility.

The advantage of gymnastics for constipation is regular intestinal massage, as a result of which:

• the evacuation function improves, which speeds up the movement of food to the exit;
• peristalsis improves, which reduces the risk of retaining food residues in the intestines.

The benefits of movement therapy are:

• safety – exercises do not have a negative effect on the body
• accessibility – patients of any age category can choose exercises of varying complexity
• lack of preparation - the technique of performing the exercises is quite simple and does not require any specific skills.

The benefits of movement. Physical activity helps improve intestinal function and increase its contractile activity. Any type of exercise is suitable for classes: gymnastics, aerobics, running, long walks, exercise bike, types of outdoor games.

Regularity. Exercises should be performed daily until positive dynamics appear, after which you should go to classes no more than 3 times a week. You can distribute the exercises throughout the day, but it is recommended to perform them no earlier than an hour after eating.

Time and duration of training– the optimal time of day for exercise is the morning, since at this time you can wake up the body and charge it with energy for the whole day, and the duration of the workout should not exceed 20 minutes. In addition, this will improve your appetite and improve your mood.

Variety of exercises. The complex should be selected taking into account the impact on different muscle groups, and you need to start with simple exercises, gradually moving on to more complex ones

Number of repetitions. Each exercise should be repeated as many times as possible: to eliminate constipation, 15-20 repetitions are enough; to correct the figure, the number may be different.

Regular warm-ups During work, it is necessary to periodically warm up. 10 minutes at the beginning of each hour is enough to prevent the body from freezing in a certain position. For warming up, exercises for the legs, back, abdomen, squats and bends are suitable.

Physical activity helps improve intestinal function and increase its contractile activity.

Stretch marks. From prolonged sitting and immobility, the body, including ligaments and muscles, becomes numb, which leads to various microtraumas and disorders. In this regard, it is necessary to include stretching exercises in a daily set of exercises for constipation in adults, which should be performed smoothly and gradually.

Jogging. Running is considered the most effective and versatile exercise. While jogging, all muscle groups are included in the work, internal organs are massaged, which stimulates their activity. You can run on a treadmill in the gym, as well as outdoors on rough terrain.

Exercise bike. Stimulates intestinal massage, which improves its functioning and, therefore, eliminates constipation.

Dancing. Some people who suffer from intestinal disorders find daily exercise boring. An excellent option for therapeutic therapy is rhythmic dancing, which is performed with a partner under the guidance of a trainer. They are similar to aerobic exercises and have similar effects.

Walking in the air. They are an ideal option to combat constipation. They are suitable for older people, pregnant women, and those for whom physical activity is contraindicated.

Effective exercises for constipation

Important! If necessary, you can consult with a physical therapy specialist, or you can use popular Internet resources, where various complexes are presented in a huge assortment.

Currently, the following exercises are considered the most popular for treating diarrhea.

"Scissors"

This exercise must be performed lying on your back, sitting comfortably on the mat. Raise your straight legs to a height of 20-25 cm from the floor, and perform movements imitating scissors, alternately spreading and crossing them.

Exercise “Scissors” helps restore bowel function and relieve constipation

"Bike"

A fairly common and well-known exercise that helps eliminate constipation. To perform this, you need to lie on the mat on your back, stretch your arms along your body, and bend your legs at the knees. Having lifted them off the floor, you should make rotational movements, imitating riding a bicycle. The rate of rotation should be gradually reduced, thereby increasing the load on the abdominal muscles.

"Crossing the Knees"

The starting position for performing this exercise is lying on your back. Extend your arms along your body, bend your legs at the knees. It is necessary to smoothly bring and spread your knees without lifting your feet from the floor. To be effective, perform the exercise at least 15-20 times.

"Air belly massage"

The exercise is performed in a standing position. Place your feet shoulder-width apart and lower your arms along your body. After taking a deep breath, you need to alternately draw in and stretch out your stomach, performing repetitions at least 8-10 times. This exercise helps massage the internal organs, increasing intestinal motility.

"Exercise against constipation"

Lying on your back, bend your legs at the knees, pulling them as close as possible to your chest with your hands. Return to the starting position - legs and arms extended along the body. At the next stage, pull one leg and the other to your chest alternately, holding them with your hands.

Exercise helps eliminate flatulence and pain

By regularly performing intestinal exercises for constipation, you can get rid of the problem yourself at home. Much greater results can be achieved in combination with proper nutrition and daily walks in the fresh air.

Constipation is often a symptom of a more complex disease. If it becomes chronic, the health consequences can be serious. Difficult excretion of feces leads to intoxication of the body and, as a result, problems with sleep, headaches, and nervousness.

The causes of this condition are varied. But the main measures to combat it come down to diet and physical activity. Since constipation is most often accompanied by decreased intestinal motility, special exercises and self-massage play an important role. They will help develop the muscles of the abdominal wall and pelvis, and this will improve intestinal motility.

The importance of physical exercise and rules for doing it

Treatment of constipation should be comprehensive. Changing your diet and taking laxatives may help, but not for long. But for chronic constipation, such methods are often not effective. Many medications, when used for a long time, produce the opposite effect - the intestines stop working without the help of medications.

Physical exercises for constipation in combination with massage help improve health and restore the natural functioning of the excretory section of the digestive system. This is achieved not only through the development of the abdominal muscles and diaphragm, but also by influencing the autonomic nervous system. The blood supply to the abdominal organs is normalized, they begin to work more actively. Therapeutic exercises also facilitate the passage of gases and reduce pain due to flatulence.

The main rule when performing physical exercises for constipation is regularity. They should be done daily, only then the result will be noticeable. This is not difficult to achieve: the whole set of exercises takes about 20 minutes, and you can do it without getting out of bed. It is enough to select 4-5 movements you like, each of which should be repeated about 15 times. Exercises for constipation in adults are done once in the morning and 2-3 times throughout the day. You should not exercise immediately after eating. You must wait at least 2 hours.

In some cases, such physical activity and special massage should be avoided. These include:

• umbilical hernia, abdominal ulcers;
• pregnancy and menstrual bleeding;
• fever;
• hypertension.

Exercise for constipation

The simplest exercise that is easy to repeat throughout the day is to stand straight, take deep breaths and exhales, while drawing in and protruding your stomach. This stimulates the intestines well and strengthens the abdominal wall. In severe cases of constipation, it is necessary to add a few more movements and perform them regularly.

Exercises while lying on your back:

1. “Bicycle” - slow rotation of bent legs.
2. Legs bend at the knees at a right angle. Pull them towards your stomach, helping with your hands, and return them back, fully straightening them. You can perform the exercise with each leg separately.
3. Straight legs are placed behind the head.
4. Bend one leg and reach the floor near your straight leg, without raising your shoulders and lower back. Repeat with the other leg.
5. Legs bend at the knees at a right angle. Spread and connect your knees to each other.

Exercises while kneeling:

1. Place your palms on the floor and move your leg bent at the knee back. For each leg, repeat the movement 10 times.
2. Place your palms on the floor and take a deep breath. Exhaling, bend down and relax your abdominal muscles as much as possible. Inhaling, return to the starting position. On the next exhalation, bend upward, forming a “dome”, and straighten your back again.
3. Rest your elbows on the floor and lower your head. Carefully squat from this position to the right and left alternately. The back should be straight.
4. As a cool-down, intense walking in place at an average pace for about 3 minutes is suitable.

Self-massage techniques

These simple procedures, which anyone can perform, effectively activate the intestines. Most movements can be done while lying in bed, for example, immediately after waking up.

1. Gently massage the abdomen with your hand in a clockwise direction.
2. Kneading the foot. This can be done manually or using a special massager.
3. Massage with the thumb of one hand the area between the thumb and index finger on the other hand. Knead until slight pain appears.
4. Massage the back of the little fingers with your thumbs.
5. Wrap one little finger around the other. Holding your hands in front of your chest in this way, pull them to the left and then to the right.
6. Perform a massage by wrapping your hand in a cool, damp cloth. With your right hand, gently move along the right side of the abdomen from the bottom up to the beginning of the ribs. With your left hand, gently stretch the left side of your abdomen, moving from top to bottom. When repeating the exercise, change the direction of movement.

After performing massage and physical exercises, you should drink 1 to 3 glasses of lightly salted water. Soon you should feel the urge to go to the toilet.

Helping your child with constipation

The presented exercises and massage techniques for adults can be successfully adapted for children. Constipation is a common problem in an infant, since the abdominal muscles are still very poorly developed. Therefore, in the first years of a baby’s life, massage and gymnastics are mandatory. If problems with digestion are observed at an older age, it is necessary to teach the child physical exercises for constipation and monitor their correct implementation.

It’s better to start with a massage and then move on to gymnastics. All procedures are performed 2 hours after feeding. It is important to do them at a certain time every day. This will regulate the child’s digestion process and make his stool constant. To prevent and treat constipation, perform the following massage movements:

1. Stroking the baby's belly with your palm in a clockwise direction.
2. The right hand strokes the left half of the abdomen from top to bottom, and the left hand strokes the right half from bottom to top.
3. Stroking movements with palms in the direction from the baby’s sides to the navel. This strengthens the obliques.
4. Rubbing the abdomen with knuckles clenched into a fist. The hand makes circular movements and at the same time moves around the navel clockwise.
5. Pinching the baby's belly in a clockwise direction.

All massage techniques are repeated 4-5 times and end with stroking the abdomen, where the course began.

Gymnastics includes the following elements, each of which is repeated 5 times:

1. Bend the child's legs at the knees and pull them towards the stomach.
2. “Bicycle” – alternately bending your legs and pulling them towards your stomach.
3. Bend one leg at the knee and hip, and then pull the knee towards the elbow of the opposite arm.
4. Straighten both of the child's legs and lift them up at right angles to the body. Control your legs at the knees so that they do not bend.

An older child suffering from constipation should start his day with a glass of water and the following exercise: standing straight, inhale and exhale deeply, and then forcefully draw in and push out the stomach.

The given exercises for constipation for adults and children are an auxiliary measure that should be complemented by a proper diet and lifestyle. In addition to special gymnastics, it is useful to increase physical activity in general - walk more, run, ride a bike, play outdoor games. Then the problem of constipation will not arise.

Problems of constipation and intestinal pain bother people very often. How to induce a bowel movement? A whole range of measures will be required:

• it is necessary to determine the symptoms of intestinal motility disorders and identify the causes;
• it is necessary to balance the diet;
• stimulating exercises are required.

Intestinal peristalsis is the contraction of its walls, which helps food move towards the outlet.

If peristalsis is suppressed, then a metabolic disorder occurs, beneficial elements are absorbed into the blood more slowly, and the removal of digestive waste slows down, which is why constipation occurs.

Symptoms

How to understand that intestinal motility is impaired? There are several warning signs to watch out for:

The reasons for poor bowel function are as follows:

• unbalanced diet, including large amounts of high-calorie, fatty, heavy foods;
• chronic intestinal diseases;
• benign or malignant formations on the walls of the organ;
• sedentary lifestyle, lack of physical activity;
• heredity;
• taking medications with side effects that affect the functioning of the gastrointestinal tract.

The most common cause of constipation is poor diet, regular consumption of flour and foods rich in sugar or fat.

Exercises

Therapeutic exercise strengthens the abdominal muscles and improves intestinal function. The main idea of ​​therapeutic exercises is massage of the abdominal muscles, usually in combination with breathing exercises. Physical therapy should be done for 15-30 minutes every day, then it will begin to have an effect. You can do it both in the gym and at home.

Gymnastics includes the following set of exercises for bowel movements.

Exercises while sitting

Exercises while lying down

1. Bike. A classic, well-known exercise. Lying on your back, you need to spin imaginary pedals with your feet. Repeat 25–30 times, speed up the pace.
2. Leg bending. Lie on your back and, bending your legs, press them to your chest. Having fixed the position, hold it for a few seconds and return back. Repeat 25 times.
3. One leg bend. Lie on your back. Bend one leg and press it to your stomach, while the second leg should remain on the floor, try not to bend it. Repeat, switching legs, then press both of them to your stomach and hold the pose for a few seconds.
4. Raising your legs. Lie on your back. Raise your legs straight up and try to hold the pose for a few seconds. This exercise improves the abdominal muscles and promotes active contraction of the intestines.
5. "Scissors". Raise your legs off the floor and slowly cross and uncross them. This exercise is aimed at developing the abdominal and thigh muscles.

Exercises while standing

Kneeling exercises

Other types of physical education

Eliminating the problem of frequent constipation must be approached comprehensively: it is not enough to do just therapeutic exercises without imposing restrictions on the diet. If the symptoms become completely alarming, you should immediately stop self-medication and consult a doctor.

Constipation is a disturbance in intestinal motility, which makes it difficult to move and defecate stool. Treatment of this disorder can be emergency if intoxication of the body has begun and the patient urgently needs help, or it can be gradual if constipation has become chronic.

To select the correct treatment measures, you need to determine the type of disease. In general, constipation is the inability to have a bowel movement for two days (or more). In healthy people, due to violation of the principles of proper nutrition, chronic constipation can be of two types: atonic and spastic.

• Atonic – characterized by the absence of defecation for more than three days, compaction of stool, alternation of plastic and hard stool, and difficulty in emptying. There is a risk of rectal fissures, development of hemorrhoids and intestinal distension.
• Spastic - caused by spasms in the large intestine; the root of the problem should be sought in disorders of the central nervous system. Accompanied by discomfort, “sheep feces.”

Each of these types requires a special approach to treatment. Accompanied by flatulence, lack of appetite, a slight feeling of nausea and chilliness, general malaise and irritability.

Any of the types can result in intoxication and take on an acute form, contributing to dysbiosis, if treatment is not started in a timely manner.

Preventive measures

Preventing constipation involves following the rules of proper nutrition, daily routine and moderate physical activity. In addition, it is necessary to treat concomitant diseases that cause chronic constipation.

Preventive measures:

• Do not ignore the urge to empty your bowels, but try to empty your bowels as quickly as possible;
• If it is impossible to defecate for two days due to physical inactivity or poor nutrition, feasts, a cleansing enema with warm water or an oil enema is recommended;
• Frequent use of enemas is not recommended, as this will reduce intestinal motility, destroy microflora and lead to lazy bowel syndrome - peristalsis will decrease, and bowel movements will be performed only with the help of enemas;
• The recommended senna-based drug is best taken in moderation and rarely, since senna can cause inflammatory processes in the intestinal mucous membranes;
• Prevent stress, treat disorders of the central nervous system, maintain a healthy sleep schedule and duration.

The food you eat should be chewed thoroughly and not stuff your mouth full - this will improve chewing and processing with saliva. Avoid foods with excessive taste - such foods make you thirsty.

After a proper meal, you should not feel thirsty. Water dilutes gastric juices, causing their concentration to decrease. You can drink at least an hour after a meal. Overeating is also not recommended, as this causes partial digestion and fermentation in the intestines.

• Add more salads from boiled and grated vegetables to your diet - they should be a little damp;
• Increase the amount of fermented milk products in your diet, especially kefir;
• Dried fruits are perfect as desserts, as they activate intestinal motility and help cleanse it;
• Mucous porridges and soups for lunch will speed up bowel cleansing and normalize peristalsis in case of chronic constipation.

It is advisable that the food consumed is neither too hot nor too cold; warm food is best digested.

Physiotherapy

Exercises for constipation in adults are intended to normalize intestinal motility. The methods of performing therapeutic exercises differ for different types of constipation.

• For constipation caused by spasm, exercises for constipation are designed to reduce spasm, so they should be done slowly or at a moderate pace. Abdominal exercises are not recommended. In addition, these exercises not only reduce spasms, but also fight neuroses and osteochondrosis. The training takes place in the form of alternating exercises and relaxation.

• For constipation caused by physical inactivity, intestinal gymnastics for constipation is performed faster, with little stress. They perform movements that promote the movement of feces through the intestines, use additional weights, and also aimed at strengthening the abdominal muscles. Cardio exercises are beneficial.

Some useful exercises include swimming. You should start your lesson at least two hours after lunch, and have an afternoon snack at least an hour after swimming lessons.

Gymnastics for atonic constipation

Start doing bowel exercises for constipation two to three hours after a meal, at an average pace. Play music or videos with landscapes and rhythmic music in the background to maintain the pace and good mood.

• The starting position is to lie on your stomach, fold your arms and rest your forehead on them. As you inhale, lift the opposite arms and legs until you feel tension in the spine. We return to the starting position, exhale. As you inhale, lift the other arm and leg, and again to the starting position. Repeat ten times.
• The starting position is similar. As you inhale, bend one leg at the knee and turn to face it - the movement is reminiscent of babies crawling. Return to the starting position and do the same with the other leg. Repeat ten times.
• Simulated swimming. Starting position – as in the first exercise. As you exhale, lower your head down and straighten your arms. As you inhale, your head rises and your arms move to the sides. As you continue inhaling, fold your arms along your body and move your hands to your shoulder joints. Same amount of repetition.

• After three approaches, do a relaxation exercise. Lying on your stomach, fold your arms and put your head on them, swing your hips to the side to relieve tension in the back muscles.
• An exercise that imitates the shape of an airplane. The initial position is the same, spread your arms to the sides slightly behind your back, raise your head while inhaling, trying not to overload the neck muscles, legs are closed together and raised. Maintain the position for a minute, performed once.
• Repeat the fourth exercise to relieve stress from the back.
• Starting position – resting your hands on the floor, legs closed together. Push up with your arms straightened, rest on your hands and knees, and inhale. Sit on your heels, stretch your arms in front of you, exhale. Again, lean on your hands and knees and inhale. Return to the first position, exhale. Repeat ten times.
• On all fours, straighten one leg, lifting it up with an inhalation. Hold your leg for a while and slowly press it towards your stomach while exhaling. Repeat twenty times.
• IP - sitting on the floor, legs apart. With one hand, reach the opposite leg with an exhalation, return to IP, inhale. Repeat the same for the other leg and arm ten times.

Gymnastics for spastic constipation

Gymnastics for spastic constipation is performed slowly, at a leisurely pace.

When constipation is caused by spasm, it is important not to overload the abdominal muscles.

• Lying on your stomach and placing your hands under your head, lightly rock your raised pelvis to the sides. This exercise relaxes the back muscles.
• The starting position is the same. Raise your head, look in front of you, and at the same time bend your knees while inhaling. Return to IP as you exhale. Repeat six times, then do the first exercise.
• Legs together, straightened. Raise your right leg evenly, throw it behind your left leg and touch your feet to the floor. Return to IP and do the same with your left foot. Repeat four times.
• Raise your head, looking over your shoulder. Return to IP. Look over the other shoulder, pausing a little. Repeat four times.

• IP the same. Move your right knee along the floor in a bent state, directing it towards your right elbow as you inhale. Return to IP as you exhale, and do a similar exercise for your left leg. The movement is similar to a baby crawling on the floor. Then do the first exercise.
• Imitation of breaststroke swimming. Gaining maximum amplitude, imitate swimming in a lying position and stretch your arms along your body in the final position. When raising your arms, your chest should be raised.
• Lying on your stomach, support your chin with your hands. Bend one leg at the knee, the foot is straight, the toes are stretched. The second leg is straight on the floor, we rest our toes on the floor. Perform alternating leg raises several times.
• Lying on the floor, stretch your legs and arms with a slight rise in a tightly closed position. The head should be slightly lowered, the neck muscles should not be tense. Return to the IP and do the first exercise.

Breathing exercises

Proper breathing creates slight tension in the abdominal muscles, thereby improving intestinal motility. To perform gymnastics, you need to take a position lying on your back, bend your legs at the knees. Place your palms on your stomach to feel it working.

Take a deep breath through your nose, inflating your stomach. Without holding your breath, slowly exhale through your mouth in a thin stream, gradually drawing in your stomach. Exercise is useful at night, it allows you to further strengthen your sleep and relax.