Gastroesophageal reflux can significantly affect your quality of life, causing symptoms such as heartburn, pain and discomfort. In addition to diet and medical treatments, there are also exercises and breathing techniques that can help manage and relieve reflux symptoms, let's look at some of them.
Exercises to strengthen the diaphragm
The diaphragm, a key muscle in breathing, also plays an important role in preventing gastroesophageal reflux. Specific exercises can strengthen the diaphragm, improving its function and reducing the frequency of reflux.
1. Diaphragmatic breathing exercise: Lie on your back with your knees bent and one hand on your chest and the other on your abdomen. Inhale slowly through your nose, trying to lift only the hand on your abdomen, while the hand on your chest remains still. Exhale through your mouth. Repeat for 5-10 minutes.
2. Pelvic tilt exercises: Lie on your back, bend your knees and keep your feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis towards the ceiling, flattening your back against the floor. Hold the position for a few seconds, then relax. Repeat 10-15 times.
Breathing techniques to relieve reflux
Deep breathing can help manage reflux by reducing stress, which is often an aggravating factor. Here are some techniques to try:
1. Controlled breathing: Sit or lie down in a comfortable position. Concentrate on your breathing, making sure it is slow and deep. This type of breathing can help calm the nervous system and reduce tension by decreasing pressure on the abdomen.
2. 4-7-8 breathing: Inhale for 4 seconds, hold your breath for 7 seconds and exhale slowly for 8 seconds. This technique, in addition to relaxing, can help improve intra-abdominal pressure. By incorporating these exercises and breathing techniques into your routine, you can help manage the symptoms of gastroesophageal reflux. With a comprehensive approach that includes diet, exercise and stress management, you can achieve significant relief from reflux symptoms and improve your quality of life.
Valentina Carlile - Osteopath expert in Osteopathy applied to voice and speech disorders since 2002. For information and reservations visit the page Contacts
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