Bowel health

Abdominal massage

A self-massage technique that can ease gas and constipation.

Abdominal massage, also called external colon massage, is a self-treatment circular massage technique that can reduce and eliminate gas and ease constipation. The colon naturally contracts in waves, moving up the right side of the belly from inside the right hip toward the ribs, across the belly, and down inside the left hip. Circular abdominal massage helps stimulate this normal wave pattern, called peristalsis. It is most beneficial after eating.

Positioning

You can practice abdominal massage with oil while lying down, or in the shower with soap. Some people find it just as effective to massage through clothing while sitting or standing.

How to massage

1. StartPlace your fingertips or knuckles on your right side, just inside your hip bone, and make small circular movements as you move upward toward your rib cage.
2. AcrossOnce you reach the bottom right side of your rib cage, take your circular movements across to the left side of the bottom of your rib cage.
3. DownMove downward until you reach the inside of your left hip bone. This is the path your stool travels in your colon.
4. RepeatContinue in this pattern for 10 minutes each day.

Apply as much pressure as is comfortable. Start gently and build pressure as you continue to practice. Notice any areas of pain as you massage. Areas of slight pain may be relieved as you massage, but if you have areas of significant or intense pain, consult your healthcare provider.

Other considerations

• General physical activity, including bending and stretching, can have a beneficial massage-like effect on the colon. Deep breathing can also stimulate the colon, because it activates the same nervous system that supplies the colon.
• Abdominal massage should always be combined with a bowel-conscious diet that is high in the right type of fiber for you, plenty of fluids (primarily water), and a regular exercise program.