After Tet days with many protein and greasy foods, elderly people are often prone to bloating and indigestion.
Below are a few simple, gentle exercises that can help the digestive system function more effectively, bringing a feeling of comfort and health.
Bird Dog pose
How to do it: KNeel and rest your hands on the floor. Extend your right arm forward and your left leg back, hold for a few seconds and then switch sides. Repeat 5–10 times.
Helps strengthen abdominal and back muscles and improve balance, supporting digestion.
Bridge pose (breast lift)
How to do it: Lie on your back, bend your knees, place your feet on the floor. Slowly lift your hips up, hold for a few seconds and then lower them. Do 5–10 times.
Strengthen abdominal and lower back muscles, supporting blood circulation in the abdomen.
Turn your body gently
How to do it: Sit straight, hands on knees. Slowly rotate your body to the left, hold for a few seconds and then rotate to the right. Repeat 10 times.
Stimulate the abdomen, reduce bloating and bloating.
Seated Knee Lifts
Sit straight on the chair, lift one knee and then lower it, switch sides. Do 10–15 times on each side.
Stimulate abdominal muscles, support peristaltism.
Chair Plank (Plank on the chair)
Place your hands firmly on the edge of the chair, step back to create a plank posture. Hold for 15–30 seconds.
Strengthen abdominal and lower back muscles, support posture.
In addition to exercising, the elderly should eat more green vegetables and fruits, limit grease and divide meals into smaller portions so that the digestive system operates more gently. When maintained regularly, these exercises will help the body be healthy, mentally comfortable and significantly reduce bloating after Tet.
