SWEET RELIEF
Trapped wind? The tried and tested 20-second yoga stretches to release gas and get things moving
Try these five at-home exercises for quick relief
TRAPPED wind might sound funny, but it can be incredibly painful and can cause bloating, cramps and excessive, uncomfortable farting.
In general, passing wind is normal.
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In fact, did you know that the average person produces one to four pints of gas about 14 times a day?
Gas can come from swallowing air when we eat or drink, especially if we eat or drink quickly, as well as chewing gum and certain foods such as broccoli and baked beans.
It might also occur due to a lactose intolerance and some certain medications.
For some people however, trapped, painful wind is a daily occurrence, and it can really disrupt day to day life.
READ MORE ON TRAPPED WIND
The gases that we release, including oxygen, carbon dioxide and hydrogen don’t tend to smell, but sulphur-producing bacteria in the large intestine can lead to a bad smell - and bad smelling gas is never fun.
If trapped wind strikes before you’re due to head out, there are a few moves you can do to release the gas and feel good again.
Because often, holding in your wind can actually make it more painful, so it’s usually best to get it out.
, a transformational yoga practitioner, has put together a series of five yoga-based exercises which will help to massage your digestive tract and gently ease wind down your gut and out into the open.
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A mat is great, but if you don't have one, try them out on a carpeted floor so it's softer on your knees and back.
Aim to complete each move for 20 seconds. However, if you feel one exercise is working more than others, stay in that position for longer, gently wiggling your hips and massaging your tummy.
The 3-minute tummy massage to ease bloating, constipation and trapped wind
1. Sufi grind (seated torso circles)
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In a cross-legged position, sit upright and place your hands on your knees.
For this move, you’re going to be rotating your torso in both clockwise and anticlockwise directions.
Inhale, before bending at the hips and moving your torso to the left, forward and round.
Your chest should be down and your chin should be tucked into your chest.
Exhale, then move to the right and back.
“This not only helps to release trapped gas but also releases toxins in the digestive system,” says Aysha.
2. Asana
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Keep your glutes grounded in a cross-legged position, and reach overhead with both arms.
Then go into a simple forward fold, maintaining a nice long spine, exhaling as you go forward, lowering your chest down to the ground.
Make sure you reach your arms forward on the floor.
Inhale and exhale here, taking gentle deep breaths.
3. Child's pose into downward dog
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Push the hips back so your bum meets your heels and your tummy meets your thighs.
Reach your arms forward and stay here, gently wiggling your spine.
Then, push the hips up, taking your knees off the floor.
This is great for opening the hips and releasing gas
Aysha Bell
Your arms should be straight with fingers on the floor, and your body should be in an upside-down V position.
Pedal your heels up and down to help stimulate movement in the digestive tract and release unwanted gas.
4. Malasana
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From your downward dog, step your feet forward to your hands and and then keep your knees bent and drop into a wide low squat.
Roll your shoulders down your back, bring your hands together in front of your chest and stay in this pose for as long as it feels comfortable.
“This is great for opening the hips and releasing gas,” says Aysha.
The 16 foods most likely to make you fart
IT can only take one food to trigger a nasty bout of wind.
According to gut health expert Sas Parsad, the 16 most likely to make you gassy are:
- Eggs
- Broccoli
- Kale
- Cabbage
- Cauliflower
- Brussels sprouts
- Chickpeas
- Lentils
- Legumes
- Steak
- Chocolate
- Ice cream
- Onion
- Garlic
- Chewing gum
- Hard sweets
5. Releasing wind pose
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To finish off your gas-releasing exercises, gently make your way on to your back, drawing your knees and chin to your chest.
Gently rock from side to side, if it feels comfortable.
Then come back to centre, straighten your legs, place your hands behind your knees and rock back and forth.
After a few rocks, roll your way back up to sitting if you have no back problems.
Otherwise, roll on to one side, before making your way up.
Tips to prevent trapped wind
As well as easing trapped wind, it’s a good idea to look at how to prevent trapped wind from occurring in the first place.
Try to slow down your eating, avoiding distractions such as televisions or work emails, the NHS advises.
And be sure to use cutlery, as this naturally helps you to eat more mindfully.
Opt for smaller meals too so that your stomach has time to digest the food, experts say.
If you think a certain food that you’re eating is causing you problems, keep a food diary, noting everything you eat over a certain week.
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Then try eliminating these foods to see if your symptoms improve, and speak to your GP for guidance.
Other simple tips to help reduce trapped wind include exercising regularly, avoiding fizzy drinks, reducing your alcohol intake and limiting spicy, high-fat foods as these may exacerbate gas.
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