Urutan Meredakan Sembelit

What is constipation?

Constipation occurs when your bowel movements become less frequent (fewer than three times per week) or are difficult to pass. This decrease in bowel movements can last for several weeks or longer. Sometimes your stools can be hard and dry.
Constipation is one of the most common digestive problems in the United States. Approximately 16 out of every 100 American adults experience symptoms of constipation, estimates the National Institute of Diabetes and Digestive and Kidney Diseases.

Can massages provide relief?

Regular massages can relieve constipation by helping you release gas and waste products. They may also help treat any underlying or accompanying conditions. For example, regular massage can reduce stress and in turn reduce pain associated with irritable bowel syndrome.
Abdominal massages are thought to be especially beneficial for constipation, but you may also find other types of massage help, too.
You can use castor, argan, or coconut oil for these massages. Or experiment with these essential oils for added benefit.

Abdominal massage for constipation relief

Research shows abdominal massage can be effective in treating chronic constipation. Studies have found it can:

• increase the frequency of bowel movements
• decrease colonic transit time
• relieve pain and discomfort

Abdominal massage has also been shown to stimulate the muscle contractions that help pass a bowel movement in people with postsurgical ileus. This is a temporary lack of movement of the intestines that can lead to an intestinal obstruction.
Here’s how to massage your abdomen:

1. Lie on your back and use both hands to put gentle pressure on your abdomen.
2. Start at the right lower side of your abdomen. Slowly make circles in a clockwise direction using gentle pressure.
3. Then, use the palm of your right hand to apply gentle pressure to the inside of your hip bone.
4. Release and apply pressure to the right side, underneath the center of your ribs, and the left side.
5. Switch to your left hand to apply pressure to the inside of your left hip bone.
6. Use your fingertips on both hands to press into your abdomen and pull up.
7. Again, start in the bottom right and move clockwise.

You can repeat any of these steps multiple times, but be careful not to overdo it.

Colon massage for constipation relief

Massages for the colon are sometimes referred to as deep abdominal massage or internal organ massage. Massage practitioners claim that colon massages can be used to:

• remove gas, blockages, and waste
• reduce abdominal fluid
• improve overall digestive health

However, there’s currently no evidence to prove these claims. If you want to try it, here’s how to perform a colon massage:

1. Sit or lie down with your knees bent so your torso is loose and your belly is soft.
2. Use your fingertips, knuckles, or the heel of your hand to stroke or apply pressure to your belly.
3. Massage in the horseshoe shape of your colon.
4. Start in the lower right corner of your abdominals and move up.
5. Then massage under the ribs and over to the left, then down the left side, and then into the center.
6. You can stop and focus on any part that needs extra attention.

Other types of massage for constipation relief

There are several other massage options you can use to treat constipation. Massages that focus on other parts of the body may be used alone or combined with other types of massages. This allows for some variety as you check out which options best suit you.

Foot massages (reflexology)

Foot massages, also known as reflexology, may be used to treat constipation.
Research from 2003 found that children with constipation showed symptom improvements after receiving reflexology. The children had six 30-minute sessions over the course of six weeks. The treatment also helped with encopresis, also called fecal soiling.
To do this:

1. Use your thumb to massage the middle of your right heel, working your way over to the outside edge.
2. Then move upward toward the middle of your foot.
3. Massage all the way across the middle of the right foot, then cross over to the left foot. Massage over to the outer edge.
4. Then massage down along the edge and move inward to the center of the left heel.
5. Finish by massaging over to the inside of the left foot.

Back massage

Having a back or full-body massage may help relax the entire body. Full-body massages are helpful in improving digestion, relieving stress, and reducing muscle tension. All of these may be beneficial in treating constipation.
You’ll need to have a back massage by a massage therapist or your partner.

Perineal massage

A 2015 study found that perineal self-acupressure paired with standard care was more effective than standard care alone in treating constipation. After doing the massage for four weeks, study participants showed improvements in:

• bowel function and health
• well-being
• constipation-related quality of life

To do this:

1. Use your first two fingers to press your perineal skin. It’s the area between the anus and either vagina or scrotum.
2. Push on the skin in the direction of your anus.
3. Continue pushing in pulses of 3 to 5 seconds each.
4. You may want to do this massage when you feel the urge to have a bowel movement. 

 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>><<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<


Massaging your stomach can help to move stool along the inside of your colon. It may help relieve symptoms of tightness, pressure, cramping and bloating.  

• Start on the right side of your stomach down by the bone of your pelvis. Rub in a circular motion lightly up to the right side till you reach your rib bones. Move straight across to the left side. Work your way down to the left to the hip bone and back up to the belly button for 2-3 minutes.
• Rub with your fingertips in a circular motion. You may press a little deeper with your fingers. Spend about 1 minute moving from the right hip bone to the right ribs then 1 minute across the middle (gently) and then 1 minute down to the left bone by your pelvis to the belly button. 
• Repeat rub, always in clockwise motion, for 10 minutes.
•  
•  

>>>>>>>>>>>>>>>>>>>>>>>>><<<<<<<<<<<<<<<<<<<<<<<<<<<<<

TECHNIQUE:  

1.Massage in small circles with enough pressure to indent the skin.  
2.Start just inside the RIGHT hipbone (where you put your hands on your hips). Work your way up the abdomen, stay along the outside edge, stopping just below the rib cage.  
3.Travel ACROSS the abdomen to the left side, stay underneath the rib cage. Avoid the xyphoid (a small piece of cartilage at the bottom of the breast bone).  
4.Continue down along the LEFT side of the abdomen, finish just inside the left hipbone (where you put your hands on your hips).  
5.Move back over to your starting position and repeat steps 1-4.  
6.Continue making circles along this U-shaped path for 5-10 min. Repeat as needed throughout the day

Contraindications: (do NOT do abdominal massage if you have any of the following) 
1.Known or suspected bowel obstruction.  
2.Large abdominal mass, unless given physician approval. 
3.Abdominal radiation in past six weeks 
4.Recent abdominal surgery.  
5.If advised against massage by physician.

<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>