In this issue, we will introduce stretches that can relieve constipation.

It is often said that an imbalance in the intestinal flora can cause constipation or diarrhea, and that we should adjust the intestinal flora by eating fiber and exercising moderately.

However, the opposite is also true.

In other words, ongoing constipation further deteriorates the intestinal flora balance, causing abdominal discomfort and gas.

When intestinal flora imbalance leads to constipation, it is often difficult to cure it with diet and exercise alone.

If you are constipated, please do the following stretches.

Stretch to relieve constipation

● Sit on the toilet seat at a fixed time

Sit on the toilet seat even if you do not have a bowel movement in order to help your body establish a rhythm of defecation at a regular time.

Toilet seat stretching

1. sit on the toilet seat


2. grab the left ankle with the right hand

3. grasp the right ankle with the left hand.

*Repeat sets 2 and 3 for 3 sets.

4. look to the heavens

5. force with force!

*Repeat steps 4 and 5 slowly.

The more stubborn you are, the harder it may be to see the benefits after one session.
Try sitting on the toilet seat every day and keep stretching whether you poop or not.

What you can do to relieve constipation

1，Get plenty of dietary fiber

2，Take fermented foods (1 pack of yogurt/day, natto, etc.)

3，Get good quality oil

4, Yoga

5，Stretching of the “N” character

6, Intestinal fir

↑ During the time you are waiting for a train or taking a short break, fir the green circle. These two areas are the places where stool tends to accumulate, so touch your intestines to encourage bowel movements.

Along with poop stretching, try
practicing what you can do to relieve constipation.