Regular exercise offers real relief for irritable bowel syndrome (IBS) and similar digestive issues. It combats stress—a key trigger—and promotes better digestion. On days when high-intensity workouts feel out of reach, this expert-recommended 20-minute flow routine can help soothe IBS symptoms effectively. Ready to give it a try?
Sit comfortably with a straight back. Relax your shoulders down and back, then close your eyes. Place your right hand on your belly and left hand on your chest.
Inhale through your nose for four seconds, feeling your abdomen and chest rise—ideally, only the hand on your belly moves (practice makes perfect).
Exhale slowly through your nose for six seconds.
Continue this pattern for about four minutes, or longer if it feels good.
Read also: '5 warm-up mistakes that can hinder your workout'
Sit comfortably with a straight back. Tilt your head toward your left shoulder, keeping your neck long and right shoulder relaxed—resist the urge to shrug.
For a deeper stretch, gently place your left hand on your head without forcing it.
Hold for one to two minutes, then switch sides.
Sit comfortably with a straight back. Extend your arms out to the sides, elbows slightly bent, palms facing down.
Turn your head left, rotate your left arm up (palm up) and right arm down (palm down).
Hold for one breath, then reverse.
Alternate slowly for two to three minutes, resting as needed.
Start in a lunge: left leg forward, right leg back, both at 90 degrees.
Engage your right glute and core, then ease hips forward to stretch the right hip flexor.
Clasp hands and, if comfortable, twist torso left—aim to hook your left elbow behind you for a gentle spinal release.
Return to center. Continue twisting for one to two minutes, then switch sides.
Sit upright (use cushions if needed). Extend left leg forward with knee out, fold right leg back with knee in—add pillows under knees for support.
Lean forward over a knee for extra stretch, keeping your spine long.
Hold up to three minutes, then switch legs.
Kneel with knees wider than hips. Sit hips back toward heels, arms extended overhead, forehead to floor.
Lengthen your spine and reach forward with fingertips.
Relax deeply, breathing in fully and exhaling through your nose.
Source: Livestrong.com
