I’m a gut health guru

CONSTIPATION can be uncomfortable and it might feel like you’ve tried everything to move your stool.

It’s a common condition and can affect people of all ages – with a lack of fiber usually being the cause.

Constipation is an uncomfortable feeling, but there are many things you can do to relieve it

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Constipation is an uncomfortable feeling, but there are many things you can do to relieve itPhoto credit: Getty
Pelvic health specialist Oriana Barger revealed some exercises and movements that could help release the tension

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Pelvic health specialist Oriana Barger revealed some exercises and movements that could help release the tension
One of these movements is to find where your hip bones are and then almost lift the skin from there

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One of these movements is to find where your hip bones are and then almost lift the skin from there

If you haven’t been to the bathroom for a number two at least three times in the last week, then you probably have the disease.

Other signs are that your poop is too large, dry, hard, or clumpy.

But if you strain or feel pain when going to the toilet, this can also be a sign.

Now an expert has revealed the steps that could help you relieve these uncomfortable symptoms.

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Oriana Barger posted on TikTok saying you need to get on the floor.

Rather than straining on the toilet, Oriana explained, “You have to lie down, bend your knees, find your hip bones, your literal hip bones, and go ahead and pick up the tissue.

“Scoop up the skin and find a nice solid point, because I know you’re going to have that solid point.

“I want you to take a deep breath into this space and we’re going to hold it for three deep breaths.

“Make sure your abdomen expands downward as you inhale and exhale.”

To complement the above exercise, the guru said that you can also do the ‘IL U’ massage.

Oriana explained that this is when you go up the right side of your stomach, across to the left side, and then down the left side — and using your hands to form the shapes of each letter.

It’s almost like a stomach massage.

“You can also do knee or abdominal compressions,” she said.

To do this you need to bring your knees back to your chest.

You can also rock from side to side, taking care to breathe deeply.

What Causes Constipation?

In adults, constipation has many causes.

The most common are:

  • not eating enough fiber
  • not drinking enough fluids
  • be less active
  • ignoring the urge to go to the bathroom
  • Changing your diet or routine
  • side effects of medication
  • stress, anxiety or depression

Source: NHS

To finish, you can press your knees to your chest and hold them for a moment or so.

The NHS says one of the most important ways to treat and prevent constipation is to change your diet.

Medical professionals state that drinking plenty of fluids and avoiding alcohol, as well as increasing the amount of fiber you eat, can help soften your poop and make it easier to pass.

You can also improve your toilet routine by sticking to a regular time and place — and giving yourself enough time to go to number two.

The official guide states, “If you feel the urge to poop, don’t hesitate.

“To make pooping easier, try propping your feet up on a low stool while you go to the bathroom. If possible, raise your knees above your hips.”

Experts say you should also consider increasing your activity, as it can help you throw up more regularly.

It’s important to remember that if you have any irregularities in your stool and discover anything that is unusual for you, you should see your GP.

Another move, Oriana said, is to press your knees to your chest

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Another move, Oriana said, is to press your knees to your chest

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https://www.the-sun.com/health/5427868/gut-health-guru-best-moves-ease-constipation-bloating/ I’m a gut health guru

Sarah Y. Kim

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