7 exercises for constipation to get things moving
Hinge Health pelvic floor physical therapists share the best exercises for constipation, so you find relief and get back to doing what you love.
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Few things are worse than feeling backed up and not able to go. When you need help going #2, you might turn first to an over-the-counter medication, such as a laxative or a stool softener. While these medications can be helpful in certain situations, they don’t always target the root problem the way exercises for constipation relief can.
To back things up a bit (pun intended), constipation is defined as having hard, dry stools that are difficult to pass, or having fewer than three bowel movements in a week. While eating plenty of fibrous foods and staying hydrated are important, pelvic floor muscles can sometimes be the cause of a hold-up. Factors like stress, prolonged sitting, or even weakness in nearby muscles can cause pelvic floor muscles to become too tight, making it harder to have regular bowel movements. This tension can lead to pelvic floor dysfunction and contribute to chronic constipation.
Targeted stretches can loosen and relax tight pelvic floor muscles and help ease constipation. Read on to learn about how to encourage regular bowel movements with exercises for constipation relief recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Heidi Austin, PT, DPT
How exercise and stretches help constipation
When you’re constipated, exercise can feel uncomfortable. But movement is often the best prevention and treatment for constipation. “Moving your body regularly, such as working toward 150 minutes of moderate exercise a week or hitting 10,000 steps a day, can help keep your bowels healthy,” says Heidi Austin, PT, DPT, a physical therapist at Hinge Health.
Research suggests that those who work out often are less likely to deal with constipation. Engaging in regular activity has been shown to enhance digestion and promote movement in your bowels. “Cardio, in particular, gets things moving in your intestines and boosts blood flow to your abdominal organs,” Dr. Austin says.
But if you have tight pelvic floor muscles, cardio may not be enough to help get things moving. Pelvic floor relaxation exercises are also needed to support good digestive health. “Targeted exercises and stretches can help ease gas and bloating while releasing tension in your pelvic floor,” Dr. Austin says. “Your digestive system is most active in the morning, making it a great time to fit in some stretching or exercise if you can.”
7 exercises for relieving constipation
These movements aim to ease pelvic floor tension, increase flexibility, and improve coordination and function, so you can find relief.
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“This move helps loosen up the muscles at the back of the pelvic floor, which support healthy bowel and bladder function,” Dr. Austin says. “Work with your current flexibility. It shouldn’t feel like you’re working too hard to do this stretch.”
How to do it:
On a yoga mat, lie on your back with your knees bent and feet flat on the floor.
Draw your knees up toward your chest and reach your hands to grab the outside of your feet or ankles.
Move your feet and knees apart slowly. Stop when you feel a slight stretch in your inner thigh muscles.
Breathe deeply and slowly. Focus on relaxing your pelvic floor muscles as you hold this position.
Relax back to the starting position.
PT Tip: “If your hips feel tight, you can hold onto your thighs or shins to make it more comfortable,” Dr. Austin says.
Get more information on how to do happy baby here.
“This movement gently applies pressure to your abdomen, which can help relieve trapped gas from constipation,” Dr. Austin says. “It also helps stretch the back of your pelvic floor.”
How to do it:
Lie back on a yoga mat with your knees bent and your feet flat on the ground.
Pull one knee in toward your chest.
Return that foot to the mat. Repeat with the other knee.
PT Tip: To make this exercise more challenging, bring both knees in toward your chest and draw little circles with your knees together.
3. Figure four stretch
Want expert care? Check if you're covered for our free program →“This stretch targets the muscles around the back of the pelvic floor, including the piriformis in your butt, which can help reduce tension and improve flexibility,” Dr. Austin says. By easing tightness in these areas, you can enhance your pelvic floor function and relieve constipation.
How to do it:
Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bend one leg and place your ankle on your opposite knee.
Grasp the back of your thigh or the front of your knee (of the leg on the floor) and gently pull your knee toward you. Your foot will lift off the floor as you hold this stretch.
Release your foot back to the floor to return to the starting position.
Repeat this exercise on the opposite side.
PT Tip: Aim to keep your head resting on the ground throughout this stretch, even though it will be tempting to pull your head up.
Get more information on how to do figure four stretch here.
4. Diaphragmatic breathing
Want expert care? Check if you're covered for our free program →By promoting deep, even breathing, this exercise can help reduce tension and stress in your pelvic floor muscles, supporting better bowel movements. “Try practicing this while lying on your back, on all fours, or on your belly to find the most relaxing position for you,” Dr. Austin says.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
PT Tip: Breathe into your rib cage or bra strap area to help you breathe fully, Dr. Austin says.
Get more information on how to do diaphragmatic breathing here.
5. Standing reverse kegel
Want expert care? Check if you're covered for our free program →“This exercise helps create space around the back of your pelvic floor,” Dr. Austin says. By releasing tightness in these muscles, it can support relaxation and coordination needed for bowel movements.
How to do it:
Stand tall with your shoulders stacked over your hips and your feet hip-width apart.
Place one hand on your belly and the other hand on your chest.
Breathe in, feeling the space between your pubic bone and tail bone relax, lengthen, and expand.
Exhale, and return your pelvic floor muscles back to the starting position.
PT Tip: Try not to squeeze or lift like a Kegel exercise — let your pelvic floor stay neutral. Imagine your pelvic floor opening like a blossoming flower as you fill your abdomen with air.
This classic yoga pose stretches and relaxes your pelvic floor muscles. It also helps move trapped gas along.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
Pt Tip: “Focus on deep, even breaths to enhance relaxation,” Dr. Austin says.
Get more information on how to do a child’s pose here.
A deep squat stretches the hips and relaxes your pelvic floor, helping to ease tension. “If you have knee pain, focus on finding a comfortable squat you can hold while breathing deeply,” Dr. Austin says.
How to Do It:
Stand with your feet wide apart with the palms of your hands pressed together in the front of your chest.
Bend through your knees to sink your hips down into a deep squat. Widen your stance a bit if needed.
Press your elbows against your inner thighs to further open up your hips.
Breathe deeply as you hold this squat position.
Push through your feet to straighten your legs and return to standing.
PT Tip: As you do each rep, you should feel a stretch through your hips to your ankles.
Get more information on how to do a deep squat here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Benefits of exercises for constipation
Relaxing tight pelvic floor muscles is key for comfortable bowel movements. Targeted stretches and gentle hip-opening movements are especially helpful for easing tightness. These movements can also help release trapped gas, which can be caused by blocked stool.
Eases pelvic floor tension. “These exercises can reduce tension in your pelvic floor, making bowel movements easier,” Dr. Austin says. “High tension in this area can lead to stool retention, tailbone pain, and sometimes back pain.”
Relieves gas and bloating. “These moves not only help with passing gas but also ease abdominal pain and bloating,” Dr. Austin says. By encouraging gentle movement and relaxation, they promote digestion, easing intestinal discomfort.
Promotes full-body relaxation. Engaging in mindful exercises, like the ones above, can help reduce stress and anxiety — which are often linked to digestive issues. “Try drinking a warm or hot beverage or doing bowel massage before or after performing your targeted movements,” Dr. Austin says. “These additional steps can further support regularity and help move things along.”
Personalizing your constipation-relief exercises
Some of these moves may feel challenging if you’re dealing with constipation along with a pelvic pain flare. If you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can ensure your exercises are just the right challenge for you.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Cui, J., Xie, F., Yue, H., Xie, C., Ma, J., Han, H., Fang, M., & Yao, F. (2024). Physical activity and constipation: A systematic review of cohort studies. Journal of Global Health, 14. doi: 10.7189/jogh.14.04197
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