Abdominal Massages To Combat Bloating

We have all felt a heavy stomach at times. Did you know that with the help of abdominal massages you can combat bloating and gas? Go ahead and incorporate this practice into your daily routine.

Sometimes the intestine is intolerant to some foods, such as lactose. This happens because its components are not digested correctly. If the digestive system is unable to eliminate it from the body, it is most likely that annoying gas and bloating will appear.

Stomach bloating, although it is usually very annoying and sometimes painful, is very common. Especially when you don’t have a healthy diet. The good news is that this problem can be alleviated with the help of some abdominal massages. Do you want to combat and reduce bloating? Here’s how to do it.

Why get an abdominal massage?

It is not about something aesthetic. Abdominal massages help the muscles of the intestine and intestinal flora fulfill their function. This can help relieve pain and swelling in this area of ​​the body. This is indicated by an investigation that was published in 2016 in the journal  Gastroenterology Nursing.

The article revealed, among other things, that this technique can help reduce constipation. Although it is a controlled trial carried out in patients with postoperative constipation, its conclusions shed light on the benefits of this type of massage at the digestive level.

On the other hand, it is said that massaging the abdomen could help improve circulation, since, in this way, the matter that remains stagnant advances easily. Apparently this process would also be helpful in speeding up metabolism. 

How are abdominal massages done?

As we have mentioned, there are several benefits of abdominal massage to relieve bloating and flatulence. The best thing is that you don’t have to be an expert or go to the doctor to do them. Read on and discover how to do them in the comfort of your home.

Heating

• The first thing you have to do is lie down on a firm area, preferably on the floor, with a mat.
• Inhale and exhale slowly.
• Rub your hands, in order to produce heat, and place them on the abdomen, one above the navel and the other below, so that they are at the same height.
• Circle to the right side for 3 minutes.

Lower abdomen

• Start with the area near the appendix, on the right side, above the hip. With the tips of both hands, slowly push down without exerting much pressure.
• Next, make circular movements upwards, since this is the direction in which the stool is traveling.
• Move to the right side first for 30 seconds, then repeat on the left side.

Pressure around

• Place one hand over the other below your belly button.
• With the help of your fingertips, make small pressures of 3 seconds, in a circular way, around the entire abdomen, towards the right side.
• Repeat the movement for 2 minutes.

In the pit of the stomach

• Put your right hand on the pit of your stomach, just below your chest. Inhale and exhale.
• Then slide gently, following a vertical line, and press down to the end of the stomach.
• Repeat the same with your left hand for 3 minutes.

Turn your legs

• To conclude, hold your breath and slowly turn your legs to the right side, without moving your torso.
• Now, lightly pinch from bottom to top all over the side.

• Repeat the movement with your legs to the left side.
• Do 10 reps on each side.

Benefits of abdominal massages

These exercises, in addition to helping reduce abdominal bloating, can help improve digestion, as they move waste that remains blocked in the intestine. Other benefits attributed to this practice are the following:

• They promote stress control. In many cases, the daily activities to which the body is subjected can cause anxiety and stress. This usually causes a strange sensation to appear in the pit of the stomach. Abdominal massages can be a great ally to relax the muscles.
• Relieves menstrual cramps. According to a small study published in the Journal of Korean Academy of Nursing , women who received a daily 5-minute abdominal massage for 6 days before their period reported less pain and cramping, compared to those who did not receive the treatment.

Some precautions to keep in mind

The abdominal exercises or massages described above are not recommended if you have just eaten, have a full bladder, or suffer from any conditions, such as:

• Hypertension problems.
• Pregnancy.
• Recent surgery.

Finally, it is important that you know that these massages are only a help and not a miracle solution. To obtain a good result you have to take care of your diet and carry out physical activity. However, massaging the abdomen not only helps you physically but also emotionally, so it would not be bad to make them part of the routine.