Abdominal massage, also called external colon massage, is a self-treatment circular massage technique that can reduce and eliminate gas as relief constipation. The colon naturally contracts in waves in a clockwise direction. When you perform abdominal massage, you help stimulate your colon`s peristalsis (normal wave pattern of movement) and the vagus nerve (” rest and digest” response”).
Position
You can practice colon massage lying down using gentle ointment or oil (or you can skip that step). Some people find it beneficial to perform the massage through clothing while sitting or standing.
How to perform abdominal massage?
- Start by placing the palms of your hands on your lower back (just over your hip points) and gently stroke down and in toward your pubic bone. Repeat this movement for up to 5 times.
- Then place the palms of your hands on your right side (just inside your hip bone). Make small circular movements while you move upward toward your rib cage, then across to the left side and then move downward until you reach the inside of your left hip bone. Repeat the whole process up to 5 times.
- Make gentle sweeping movements while you move upward toward your rib cage, then across to the left side and then move downward until you reach the inside of your left hip bone. Repeat the whole process up to 5 times.
- Make gentle vibrations while you move upward toward your rib cage, then across to the left side and then move downward until you reach the inside of your left hip bone. Repeat the whole process up to 5 times.
- Finally, gently wrap your hands around your rib cage and take five deep and relaxing breaths allowing your rib cage to expand and your belly soften.
Apply as much pressure as is comfortable. Start gently and build the pressure as you continue to practice.
Check out my Instagram video on how to perform abdominal massage here: https://www.instagram.com/p/CXyiLBtAgEH/
Other considerations
Keeping physically active can have beneficial massage-like effects on the colon. Deep breathing can also stimulate the colon because of the activation of the same nervous system that supplies the colon .
Abdominal massage should always be used in combination with a healthy diet (high in fibre), proper fluid intake (mainly water), and a regular physical activity.
