We’ve all been there. You dive into a delicious meal, go back for seconds (and maybe thirds), and suddenly, you feel overly full and uncomfortable. It’s a common situation many of my clients experience, especially after those indulgent weekend dinners or family gatherings.
As an Exercise Physiologist and Personal Trainer, I’ve found that simple, targeted movements can make a significant difference in easing that post-meal discomfort. While most people think of exercise purely as something to burn calories or build muscle, it can also be a powerful tool for supporting digestion and boosting overall energy.
One of the most effective moves you can do after a large meal is a Supported Seated Forward Fold, which is great for gently stimulating digestion and promoting circulation through the abdominal area. Plus, it’s incredibly easy to do anywhere, whether you’re at home, traveling, or even sitting at your office desk.
Supported Seated Forward Fold: How To Do It
This move is all about providing gentle compression and massaging the abdominal area to encourage better digestion.
Grab a pillow, cushion, or rolled-up towel to place on top of your thighs.
Pro Tip: The firmer the pillow, the better for providing gentle pressure against your abdomen.
Extend your legs straight in front of you and flex your toes back toward your face.
Fold your torso over the pillow or cushion, allowing your stomach to rest on it comfortably.
Take deep, slow breaths, focusing on expanding your belly with each inhale and gently compressing it with each exhale.
Hold the position for a minute or more, taking as many breaths as you need to feel relief.
This movement is not about stretching your muscles or pushing yourself; it’s about encouraging natural digestion and helping your body reset. It’s amazing how a few minutes of focused breathing and gentle compression can help reduce bloating and leave you feeling much better.
So, the next time you find yourself uncomfortably full after a meal, try this simple movement. It’s a small habit that can make a big difference in how your body feels and functions.
Give it a try, and feel the relief for yourself!
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