Chronic constipation is an ongoing health concern for many Australians and New Zealanders. Laxative use is not ideal, so adding natural treatment options to your toolkit is the best way to deal with ongoing problems.

How do I know if I’m chronically constipated?

A healthy digestive system usually excretes food waste within 20-56 hours of eating. If you are regularly having less than three bowel movements per week, then you are likely to be chronically constipated.

Constipation can result from a variety of factors such as a change in diet or routine, travel, medications, not drinking enough fluids, not exercising enough, medical issues, and emotional stress. If constipation is unusual for you, it is important to have it checked out by a health professional.

Symptoms associated with constipation can be unpleasant. They may include needing to strain whilst toileting, abdominal pain and distension and decreased mood.

How might massage help?

For a period throughout the late 1800’s to the 1950’s, abdominal massage was a common Western technique for relieving constipation in both the USA and Europe. The types of massage strokes commonly used were petrissage (a movement similar to kneading dough), effleurage (broad flowing strokes), vibration (fast movements) and tapotement (tapping). A recent research review has concluded that abdominal massage is effective in reducing the amount of time it takes for food matter to be excreted after eating. It can also increase the frequency of bowel movements in constipated patients, and reduce symptoms of constipation such as pain and discomfort.

5 minute daily massage for constipation

Massaging your abdomen regularly can be simple and effective. If you are unfamiliar with how to perform the techniques, ask a massage practitioner. Be aware that these techniques are not recommended if you have had recent abdominal surgery, or have any other medical issues with your abdomen.

Let’s begin:

1. Effleurage of the abdomen in a clockwise motion 10 times, starting at the pubic bone and completing a full circle. Stick to the outer areas of the abdomen.
2. Petrissage of the same area, again in a clockwise motion, using gentle to medium pressure. Do this 3 times.
3. Repeat step 1.
4. Repeat step 2.
5. Use a vibration technique following the same path as the previous steps, then keep going in a circular motion, spiralling in until you get to the centre. Use gentle rapid movements, like your hand is vibrating.
6. Following the same path as step 5, use your fist, heel of your hand or fingers to make small circular motions about 5cm wide. Finish again in the centre. Do twice.
7. Repeat step 1.

References available upon request

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i am suuffering with constipation for 30 years ranjit, posted 30+ days ago. Report Abuse

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