Daniel Johnson, B.Sc.
Twisting in the mornings is a great way to stimulate bowel movement, develop a set bowel movement schedule, and strengthen the core muscles.
Begin by standing with your legs shoulder-width apart. Keep your knees slightly bent. Now twist from one side to another. Exhale when twisting, and inhale when unwinding.
The closer your arms are to your body, the easier this exercise is.
Your goal is therapy. Therefore it is okay and recommended to perform this exercise at low intensity.
Note: Do not perform twists on a full or bloated stomach.
Diamond Belly Rub
When you wake up in the morning, rubbing your belly can be very stimulating for bowel movements and promote lymph drainage. This gentle massage aids in developing a set bowel movement schedule and is also suitable for improving bowel and digestive health.
Perform this exercise when standing. First, make a diamond shape by touching your index fingers and thumbs together. Next, begin gently rubbing your belly with your palms—massage in circles around, but not over, your belly button.
Perform 10-30 clockwise and counter-clockwise circles. Ideally, perform this exercise every morning.
Note: This is a gentle exercise; perform it calmly. Do not press into your abdomen. Your goal is to heat up, gently massage, and stimulate blood flow to the area, not to irritate your intestines.