Breathing Regulation and Massage for Constipation
Many elderly people suffer from constipation. Besides dietary adjustments—eating more vegetables, fruits, and high-fiber foods—regular abdominal massage can regulate the intestines and stimulate bowel movements. Below are several commonly used methods to induce bowel movement. Choose one or two suitable for your condition and practice consistently.
Rubbing the Abdomen Method: This technique enhances abdominal muscle movement and intestinal peristalsis, strengthens bowel sensation, and facilitates defecation. Perform twice daily—morning and evening—in either standing or lying positions.
① Standing Method: After emptying the bladder upon waking, drink 400 ml of cool water. Stand with feet shoulder-width apart, body relaxed. Place the left palm over the right hand, stack both hands, and begin massaging clockwise from the lower right abdomen along the direction of the large intestine for 36 repetitions. Note: Do not apply excessive force, and avoid doing this when overly hungry or immediately after a full meal.
② Lying Method: Lie flat on your back, fully relaxed. Stack both hands over the navel. First massage clockwise for 100 times, then counterclockwise for 100 times.
Abdominal Breathing Method: This method requires no specific posture or location—can be practiced while walking, standing, sitting, or lying down. By focusing on the rise and fall of the abdomen, it directly massages internal organs, improves gastrointestinal circulation, and enhances intestinal motility. Technique: Take a deep breath using full body strength, hold your breath for 4 seconds (body feels tense), then exhale slowly over 8 seconds. Exhalation should be long, slow, and continuous. Practice twice daily, 10 minutes per session. After consistent practice, you’ll feel abdominal warmth, increased bowel sounds, deeper and smoother breathing, improved appetite, and regular bowel movements.
Anal Contraction Exercise: Perform pelvic floor contractions while lying down or sitting. This strengthens abdominal and anal muscles, enhances rectal movement, and increases bowel sensation. It can be combined with other exercises or performed alone.
Exercise Routine: This routine focuses on abdominal movements, divided into three sections, practiced 2–3 times daily.
① Knee-Bending Exercise: Lie on your back, simultaneously bend both knees upward toward the abdomen, then return to original position. Repeat 15 times.
② Leg-Lifting Exercise: Lie on your back, lift both legs upward, then slowly lower them. Repeat 15 times.
③ "Pedaling" Exercise: Lie on your back, mimic pedaling a bicycle with both legs—move quickly and flexibly, maximizing range of motion. Duration: 20–30 seconds.
Foot Rubbing Method: Vigorously rub the soles of the feet for about 10–15 minutes daily, alternating between feet—one day one foot, the next day the other. This method is highly effective in preventing and treating habitual constipation.