I'm new to this part of the board but wanted to share the following two exercises that have helped move things along for this IBS-Cer.
Colonic Massage:
Perform the massage either sitting on the toilet or lying down with your knees bent. Make a fist with your right hand and massage your colon using a digging, circular motion with your knuckles. Start at the lower right quadrant of your abdomen (just inside your hip bone) and work up to under the right side of your ribcage, then straight across, then down the left quadrant of your abdomen and when you get to just inside your left hip bone, massage in towards your groin/pubic bone. The idea is to massage the length of your colon which starts at the lower right quadrant of your abdomen and then up in a horseshoe shape under the ribs and down to the lower left quadrant of your abdomen. The rectal canal then extends from the lower left quadrant diagonally across to the groin (or pubic bone). Repeat this massage several times experimenting with varying pressure and your massage technique. This is a fantastic technique that can be used by anyone during, or to encourage, a bowel movement. It also relieves colic in newborns by helping them expel gas and stool.
Yoga Position (beware if you have bad knees):
Sit in a kneeling position, on top of the bottom of your feet. Slowly lower yourself on to your back, spreading feet apart so that you back can rest comfortably on the ground (or close to it). Gently raise your arms over your head, elbows at your ears and breathe deeply several times. You'll feel a great stretch in your midsection.
If I'm trying to pass gas, I use the following position to help move things along. Get down on your hands and knees. Arch your back up (like a cat) while breathing. Then arch your back downward slowly, again breathing. I repeat this until I start to feel the gurgle in my tummy which signals that things are moving along. I usually practice all three before finding relief.
I'm NOT a yoga expert, but I have been self-practicing for about a year. The above techniques work for ME, and obviously not everyone. BE CAREFUL!!
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~jules
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Colonic Massage and Yoga position
