Wednesday, December 20, 2017

Easing Digestion With TheraBand Stretches

Whether you've just finished a big holiday meal or you combat indigestion on a regular basis, stretching with TheraBands can help. You don't need to be a yogi to get into these poses. Simply set aside 15 minutes, grab a few bands and find a spot with some floor space where you won't be disturbed.

All of these poses can be accomplished with or without a TheraBand. However, having a TheraBand by your side will ensure a stronger and more sure grip, which will allow you to stay in these beneficial positions longer and with greater ease.

Begin by taking a seat on a carpet or mat, one leg out to your side and the other bent toward you.
Inhale slowly, reach up and then reach over toward your straight leg.

Hold this position for at least 30 seconds, relaxing into the stretch with each exhale. Breathe slowly and be mindful of your posture. Don’t collapse forward or lean back, rather lean straight up and over in a moon-shape.

Use a light TheraBand to enhance this stretch by holding one end in each hand. Gently pull on the TheraBand with your resting hand to help your body achieve a greater moon-shape.
Repeat this exercise on both sides several times.

This pose stimulates the digestive organs by applying gentle and relaxing pressure.
Begin with both legs out in front of you. Bend each leg at the knee, draping one leg over the other.

If this step is too difficult for you, simply bend both legs and let them fall over in the same direction.

 Now, slowly and mindfully twist the top portion of your body toward the direction of your bent foot (or feet). Hold this position for at least 30 seconds
Use a light to medium resistance TheraBand to enhance this stretch by laying the band across your lower back before you begin. The band should stay taut behind you as you hold it in both bands.
Repeat this exercise on both sides several times.

To further stimulate the digestive organs, lie on your back now with a medium to heavy resistance TheraBand in both hands.

Flex both feet, then slowly bring your right knee toward your chest. With the TheraBand draped comfortably over the area just below your knee, begin to pull both ends toward the floor. Breathe slowly and mindfully until your knee as reached your chest (or you no longer feel comfortable.)

Hold this position for 30 seconds, then gently lower the leg. Take a moment to rest before moving on to the other side. Repeat this exercise on both sides several times.

This exercise is great for anyone who suffers from discomfort and fullness from bloating. In a laying position, bring both knees into your chest.
Using a medium or light TheraBand, squeeze both knees into your chest while you round your back. Inhale deeply, then exhale while bringing your forehead to your knees.
Hold this position on the exhale, then relax this pose with every inhale. Breathe slowly but naturally, being mindful to relax your shoulders and neck completely as you bring your head down.

Repeat this exercise for 30 seconds to one minute before taking a rest.


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