Everybody does it… and as we understand the benefits of good gut health, we really need to talk about it more! There are so many medical aspects to focus on when discussing the gastrointestinal system. For now, let’s prune out all the benefits of having a healthy gut and focus on staying regular. We just feel better when things are moving along nicely! 

In general, movement creates the “movement.” There are other tricks, of course. My new one is taking magnesium every night. Magnesium citrate and magnesium glycinate are both life-changing, but please consult your doctor before you add these supplements to your daily routine. The Neighborhood Pharmacy in Del Ray recently started carrying a high-quality brand of magnesium glycinate. One day in class, I told my clients about it, and they walked into the pharmacy asking for “the Megan Brown pills.” But as a movement practitioner, we will focus on more practical, non-invasive, do-it-yourself moves for now. 

Let’s plunge into three of my favorite ways to get things moving!

1. Exercises:

Knee to Chest: Try this position each night before you go to bed and each morning before you get out of bed. Hold for about 20 to 30 seconds on each leg. You can try this in standing, too, once you get up.

Supine Spine Twist: Also in your bed, try twisting your spine with both knees and with one knee at a time. You can also try this in a sitting position with one knee up.

Cat-Cow: This classic yoga move has so many benefits. Let your belly remain soft as you arch up and then reverse your spine.

2.   DIY Belly Massage:

Lie flat on your back in bed so your belly is soft and the abdominal muscles are relaxed. In a circular motion, massage with slight pressure on the right, lower belly and work your way up the right side of your abdomen. Keep that circular massage motion going underneath your front ribcage and over to the left side of your abdomen, then down the left side. This massage pattern follows the direction of the large intestine (see photo) and helps to coax things along, including gas! Massaging like this not only helps with bowel movements but also with bloating and discomfort. 

3.   Stool (the furniture kind)

Sitting on the toilet the traditional way places a kink in your bowel. Propping your feet up on a small stool elevates your knees. When your hips are flexed in this position, that kink not only straightens out, but the pelvic floor also relaxes, allowing for more space and, thus, a more direct route. Things just move easier. Check out this fancy Tushy Ottoman. I can’t help but smile at their marketing! But an old toddler stool at this height will work just fine.

In your quest to become and remain regular, we’d love to see you regularly here at MTM, as many of these moves can be found in a typical yoga or Pilates class!