In the previous article, it was introduced that adhering to exercise for more than 3 weeks, while maintaining a certain frequency and intensity, can relieve constipation. After the article was published, I received a lot of messages, friends have said “I can’t do it”! In fact, I understand that after working eight or nine hours a day, after squeezing the bus and subway for more than an hour, after making dinner for the family and cleaning up the room, there is still the strength to do exercise? Today’s introduction of several methods to solve this real problem, for the busy and tired you, absolutely practical. What is the “Constipation Medical Exercise” that is so amazing? I call it “constipation medical exercise”. A few simple movements, massage the abdomen, increase the intestinal peristalsis. Specific methods are as follows: Section 1: leg bending exercise. Lie flat on your back, bend your legs and raise them at the same time, thighs as close to the abdomen as possible, and then slowly lower them. Repeat 10 times. Section 2: leg lifting exercise. Lie flat on the bed, lift both legs as far as possible, keep the knee joint straight, and then slowly lower. Repeat 10 times. Section 3: Bicycle exercise. Lie flat on the bed, imitate the action of bicycle, take turns to extend both legs. Hold for 1-2 minutes. Section 4: sit-ups. Lie flat on the bed, legs together, arms straight up, using the contraction of the abdominal muscles, drive the arms and legs stilts, hands as far as possible to touch the toes or knee joints, and then restore. Repeat 4-8 times. The above actions should be gradual, in order not to feel caused by shortness of breath, palpitations prevail, can gradually increase the intensity. Exercise respiratory muscles and pelvic floor muscles exercise to use abdominal breathing, that is, inhale through the nose, exhale through the mouth. Lie down or sit down, relax your whole body, hands naturally on the front chest or upper abdomen. When inhaling through the nose, the abdominal muscles are relaxed and lifted upward; at the same time, the anus and perineum are relaxed. Exhale slowly through the mouth, the abdomen drops, and tighten the anus and perineum. After exhaling cleanly, pause slightly and then do the next one. Inhale and exhale the best time ratio of 1:2 or 1:3. repeat the exercise 6-8 times, twice a day. Massage the abdomen clockwise Half lying or lying on your back, relax. Hands folded together, with the size of the palm of the fish in the area around the navel 250px, according to the clockwise direction massage. Massage, fingers apply force, lightly push, knead, so that the abdomen sink 1-50px. force should be light, slow. Massage for 10-15 minutes each time, once in the morning and once in the evening. You can also massage 20 minutes before a bowel movement or 2 hours after a meal. This method can increase the propulsive rhythmic contraction of the small and large intestines, reduce the reabsorption of water from the intestines, soften the stool and make it easier to pass. Soak feet & massage plantar reflex zones Every night before going to bed, soak your feet in hot water at 39-42°C for 30 minutes. At the same time, give yourself a foot massage. The method is to use the thumb to massage the colon reflex zone in the lower part of the plantar area, which can stimulate intestinal motility. Lift the buttocks exercise lying on your back, knees bent, hands propped up on the mattress, hips up more than 50px, hold for about 5 seconds; then slowly put down. Initially do about 50 times a day, can be divided into several times to complete. After adapting to gradually increase the amount of exercise, can tolerate, do not feel fatigue on it.