Bloating and burping are two classic signs of digestive problems. They are often accompanied by abdominal pain and flatulence, which can be discomforting and distressful. While most of these symptoms resolve on their own without any medical intervention, in some cases, the discomfort can be persistent and may require additional remedies.
Usually, bloating and burping occur when we swallow too much air while eating. Sometimes, the symptoms can also be attributed to carbonated drinks, fatty foods, and certain underlying conditions. Depending on the cause, measures can be taken and treatments can be sought. However, one thing that might help everyone is exercise. Listed below are some of the common exercises you can indulge in to relieve bloating and burping.
Also Read: Feeling Bloated? Here Are 7 Ways How You Can Deal With It
Child's Pose
A child's pose helps stretch the muscles around your hips and also strengthens your back. Here’s how you can perform a child's pose, also known as Balasana:
Step 1: Begin on your hands and knees on a yoga mat or a comfortable surface.
Step 2: Lower your hips back towards your heels, keeping your knees together or slightly apart.
Step 3: Extend your arms in front of you, reaching forward with your palms flat on the mat.
Step 4: Touch your forehead on the mat and lengthen your spine. Simultaneously, let your chest move towards the ground.
Step 5: Hold the pose and take several deep breaths. Relax your body and slowly fall back to the initial position.
Legs Up The Wall
The Legs-Up-the-Wall pose is a great way to relax your body and may even benefit people with a bloated stomach. Here's how you can perform the exercise:
Step 1: Sit with your side against an open wall space.
Step 2: Slowly, lie down on your back and swing your legs up against the wall, keeping your buttocks close to the wall.
Step 3: Extend your legs up straight, with your heels resting lightly against the wall.
Step 4: Relax your arms by your sides and close your eyes.
Step 5: Hold the position for 5–15 minutes, focusing on deep breathing and relaxation.
Lying Knees To Chest
Lying knee-to-chest exercise is a simple yet effective way to ease muscle tension in your lower back and hips. Here's how you can perform this exercise:
Step 1: Lie on your back on a yoga mat; get into a comfortable position.
Step 2: Bend your knees and bring them towards your chest.
Step 3: Wrap your arms around your knees and clasp your hands or wrists.
Step 4: Gently pull your knees closer to your chest, feeling a stretch in your lower back and hips.
Step 5: Hold the pose for 30 seconds to one minute and feel the stretch.
Also Read: Non-Stop Burping: When Does It Become Concerning?
Seated Forward Bend
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A seated forward bend may be a slightly difficult pose for people who do not stretch regularly. It is important that you take small steps at a time and do not push yourself to achieve the pose. Here's how you can perform the exercise in simple steps:
Step 1: Sit on the floor or on a yoga mat with your legs extended straight in front of you.
Step 2: With your shoulders relaxed, take a deep breath and lengthen your spine.
Step 3: Exhale and bend forward from your hips, leading with your chest.
Step 4: Reach your hands towards your feet, ankles, or shins, or wherever you can comfortably reach.
Step 5: Keep your back straight and avoid rounding your spine. Hold the stretch for as long as you can while breathing deeply.
Step 6: Slowly release and return to the starting position.
Conclusion
Bloating and burping are common digestive issues that can be relieved with the help of simple exercises. If you are not a workout enthusiast, you can simply go for a long walk or a brisk jog that will help improve digestion and ease symptoms. Moreover, make some dietary changes and drink plenty of water. If symptoms still persist, you can consult a doctor to determine an effective course of action.