Pain Relief

Stomach Pain Exercises

1

Child's Pose

Gently stretches the abdominal muscles and relieves tension.

Steps:

1. 1. Kneel on the floor and sit back on your heels.
2. 2. Stretch your arms forward, lowering your chest toward the ground.
3. 3. Hold the pose for 20-30 seconds, breathing deeply.

2

Knees-to-Chest Stretch

Relaxes the lower back and soothes stomach discomfort.

Steps:

1. 1. Lie on your back with your legs extended.
2. 2. Bring your knees to your chest, hugging them gently.
3. 3. Hold for 10-15 seconds while taking deep breaths.
4. 4. Release and repeat 3-5 times.

3

Seated Forward Bend

Stretches the abdominal area and improves digestion.

Steps:

1. 1. Sit on the floor with your legs extended in front of you.
2. 2. Bend forward from your hips, reaching for your toes.
3. 3. Hold the stretch for 20 seconds and return to a seated position.

4

Cat-Cow Pose

Gently massages the abdominal organs and relieves bloating.

Steps:

1. 1. Start on your hands and knees in a tabletop position.
2. 2. Inhale, arch your back (Cow Pose) and look up.
3. 3. Exhale, round your back (Cat Pose) and tuck your chin to your chest.
4. 4. Repeat for 5-10 cycles.

5

Supine Twist

Relieves gas and improves digestion.

Steps:

1. 1. Lie on your back with your arms extended to the sides.
2. 2. Bring one knee up and twist it across your body, keeping your shoulders on the ground.
3. 3. Hold for 15 seconds, then switch sides.

6

Butterfly Pose

Opens up the hips and relieves tension in the lower abdomen.

Steps:

1. 1. Sit on the floor with the soles of your feet pressed together.
2. 2. Gently press your knees towards the ground.
3. 3. Hold for 20-30 seconds while breathing deeply.

7

Pelvic Tilt

Strengthens core muscles and reduces stomach pain.

Steps:

1. 1. Lie on your back with your knees bent and feet flat on the ground.
2. 2. Flatten your lower back against the floor by tilting your pelvis upward.
3. 3. Hold for 5 seconds, then release. Repeat 10 times.

8

Bridge Pose

Stimulates digestion and strengthens abdominal muscles.

Steps:

1. 1. Lie on your back with your knees bent and feet flat on the floor.
2. 2. Lift your hips towards the ceiling, keeping your feet and shoulders grounded.
3. 3. Hold for 5 seconds, then slowly lower. Repeat 5-10 times.

9

Deep Breathing

Promotes relaxation and reduces stomach tension.

Steps:

1. 1. Sit or lie down in a comfortable position.
2. 2. Place one hand on your stomach and take a deep breath in, feeling your stomach rise.
3. 3. Exhale slowly, feeling your stomach fall. Repeat for 1-2 minutes.

10

Wind-Relieving Pose

Eases gas and bloating in the stomach.

Steps:

1. 1. Lie on your back and bring one knee to your chest.
2. 2. Hold the knee with both hands and gently press it into your stomach.
3. 3. Hold for 10 seconds, then switch legs.
4. 4. For a deeper stretch, bring both knees to your chest at the same time.