Gut health is a huge topic right now and one of the biggest reasons why people feel like crap a lot of the time. Many of my clients struggle with IBS, gut health, poor digestion, constipation, or just daily stomach aches that they don’t want to live with. If you also struggle with these things, know that you are not alone, but that you may be filled with crap…literally. The sedentary lifestyles that many of us lead can literally and figuratively lock us up. We sit for hours on end, clenching tight muscles, and before we know it, our bodies—and minds—are stuck. The gut especially needs freedom to move to keep everything functioning smoothly.
In this post, we’re diving into a simple two-part exercise sequence to get your gut moving and free up all the tension in your core. Not only does this routine help move waste through your system, but it can also help you release any emotions that might be lingering around. Yes, emotions get trapped in the belly just as much as food waste does. Try these exercises to free yourself up physically and mentally, and feel lighter and more energized in the process.
Step 1: The Belly Rotation
Let’s start with a dynamic movement that will help massage your gut and create mobility in your spine. Begin by standing with your left foot forward (or right if that’s more comfortable for you). The goal is to create a rotation in your lower belly by lifting your leg and drawing it across your body. This movement will engage your core and start the process of massaging your intestines.
As you rotate, try to keep your spine neutral to avoid back strain. Once you’re in position, extend and inhale deeply, expanding your chest as you look slightly upward. This opens up the chest cavity and initiates a “counter rotation,” giving your belly a deep stretch and massage. When you exhale, reverse the motion by rotating your chest downward and across. This gentle but powerful movement helps to stimulate your digestive system, pushing waste through your system naturally. Aim for about 20 repetitions on each side, maintaining a smooth flow to keep the movement continuous.
Step 2: Anterior Chain Activation
Now, we’re shifting focus from the back (posterior) to the front (anterior) chain of the body. Place your right hand on the ground and bring your left knee down, mirroring the same motion but on the opposite side. You’ll still be working your belly, but this time you’re engaging the front body for a full core massage.
As you inhale, lift your belly as high as you can, creating a long stretch through your abdomen. Draw your knee and elbow together under the belly button as you exhale, compressing your core and further stimulating the organs. This deep abdominal engagement helps to promote movement through the intestines. Repeat this motion 20 times, then switch to the other side.
Why This Works
What makes these exercises so effective? The colon doesn’t have a ton of muscle inside it to push waste through—it relies on surrounding muscles and regular movement to assist in the digestive process. This is why rotation, flexion, and extension of the spine are so beneficial: they work as a “pump” that helps waste move through the colon, ultimately supporting digestion and gut health.
This sequence can be particularly helpful if you’re feeling bloated, constipated, or just low on energy. Plus, this movement isn’t only about physical relief; emotions also get stored in our gut. Think about it—how many times have you felt nervous or “sick to your stomach” when stressed? By moving the belly and spine in this way, you’re not only pushing out physical waste but also releasing pent-up emotional tension.
A Deeper Connection: Gut Health and Overall Wellness
The gut is linked to various parts of our overall health. When digestion slows down or gets stuck, other areas of the body can be affected, too—everything from the diaphragm to the heart and liver can feel the impact. Supporting healthy digestion with intentional movements like this sequence can have a positive ripple effect on your immune system, energy levels, and mood.
So, take a few minutes each day to get things moving! Whether you’re preparing for a colonic or simply want to feel lighter and more energized, this two-part belly rotation exercise is a great way to reset. Let go of what’s weighing you down—physically and emotionally—and feel the difference.
If you want to dive deeper, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain. I have a course coming up focused on movement for pain relief, called Crawling Out of Pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!