Irritable bowel syndrome, commonly referred to as IBS, is a disorder characterized by abdominal pain, cramping and changes in bowel movements and digestion, including symptoms such as diarrhea, flatulence and constipation. Stress is one of the main causes of IBS, according to the National Center for Biotechnology Information. Certain exercises may help to alleviate stress and reduce some of your symptoms. Consult your doctor before starting an exercise program.
Yogic Breath Exercise
The three-part yogic breath exercise can help to relieve IBS symptoms by alleviating stress and inducing feelings of relaxation and calm, according to yoga teacher Helen Bird in her video series for IBS Relief. To perform this calming breath exercise, sit in a comfortable, cross-legged position. Close your eyes and simply focus on your breath. Observe the rise and fall of your belly as you breathe. After several moments, take a deep inhale through your nose, expanding your abdomen and chest. Pause, then exhale completely. On your next inhale, breathe in deeply and expand your abdomen, chest, shoulders and back. Exhale completely. Breathe in this manner for several minutes.
Walking
Regular aerobic exercise benefits IBS symptoms because it helps to improve digestion and circulation, reduces stress and improves lymphatic flow, according to "IBS for Dummies." The authors point out that you don't need to push yourself to become an athlete to reap the benefits of aerobic exercise, because walking for just 20 minutes a day can provide substantial benefits for improving your symptoms.
Happy Baby
The happy baby is a stretching posture that helps IBS by compressing your abdomen, relieving gas pains and cramps, according to "IBS for Dummies." To perform this exercise, lie on your back and bend your knees in to your chest. Grab your big toes with your fingers. Pull your knees in to your abdomen and gently rock back and forth and then from side to side.
Spinal Rotation
The spinal rotation helps IBS by gently massaging your abdominal organs, alleviating tension and improving digestion, according to Bird. To perform this exercise, lie on your back with your arms by your sides, knees bent and your feet flat on the floor. Inhale and as you exhale, drop your knees over to the right, looking over your left shoulder. Inhale and return your knees to center. Exhale and drop your knees over to the left, looking over your right shoulder. Inhale and return to center. Repeat this flowing exercise for several minutes.
