QIGONG FOR IBS: BREATH & MOVEMENT

WHY QIGONG?

Studies show that exercise and interventions that promote physical activity such as Qigong, Tai Ji, and Yoga have significant benefits for patients suffering from Irritable Bowel Movement.

  • It is a movement exercise that has been practiced for thousands of years for prevention, healing, and rehabilitation
  • It helps to take control of our body to enhance our wellbeing by transforming our negative emotions (anxiety, stress, depression, etc.) into positive emotions (happiness, peace, etc.).
  • The breathing and movement exercises help strengthen the organs spleen, liver, small and large intestines by opening up the channels.

WHAT IS IBS?

Irritable bowel syndrome is not understood by experts, though this has been through a lot of research, the majority of its character is still unknown even by National Health Services. However, IBS commonly affects the digestive system and the gut flora which can cause pain or stomach cramping. The symptoms of IBS have been linked to have caused such as food passing through your gut too quickly, or too slowly, overly sensitive nerves in your gut, stress, and even a family history of IBS, and a lot more.

IBS – POSSIBLE SYMPTOMS

  • Stomach
  • cramps
  • Bloating
  • Diarrhea
  • Constipation

IS THERE A CURE?

Unfortunately, there is no cure nor an in-depth diagnosis of the exact cause of IBS. The good news is that Diet and Lifestyle changes can HELP!!

DIET – LOW FODMAP FOOD

Recent research has shown that certain carbohydrates may contribute to IBS call FODMAPS and stand for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • Polyols

Reducing the intake of FODMAPS has been shown to improve gut symptoms in 50%-76^ of people with IBS symptoms.

WHAT ARE THE EFFECTS OF FODMAPS?

LIFESTYLE – EXERCISE

NHS and IBS Gastroenterology Consultants suggest among other:

  • Try to find ways to relax
  • Get plenty of exercises!

WHAT ORGAN DOES IBS AFFECT?

  • Small Intestine
  • Large Intestine
  • Stomach

QIGONG: FASCIA & MERIDIANS

Fascia and Meridians respond to specific organs. In Qigong and Chinese medicine teachings, the stomach, large & small intestine are the main organs that are activated.

  • Spiral line, Stomach
  • Deep Back Arm line, Small Intestine
  • Superficial Front Line, Stomach
  • Front Arm Line, Large intestine
  • Spleen (In Chinese medicine, the spleen governs thought and the muscles that are important for normal brain and muscle activities for digestion)

QIGONG EXERCISES

WARM-UP

  • Shaking it out
  • Rolling the ball
  • Heavenly Pillars
  • Girdle Vessel
  • Forward and Back Bends
  • Diamonds
  • Squeeze out Liver and Spleen
  • Open the heart to the Sky
  • 4 Gate breathing

TIGER HUNTS FOR PREY

  • Hips opening
  • Side stretch
  • Rotation of the torso
  • Feet are opposite directions
  • Left to Right
  • Movement of the arms
  • Length at the back of the body
  • Elasticity of the body
  • Dynamic cross-stretch
  • Joints of the fingers activating the meridians in the the hand

CRANE SOARS AND DESCENTS

  • Raising of the arms
  • Lifting of the leg left and right
  • Engagement of the quadrants
  • Stretching the chest and shoulders
  • The fascia around the neck and shoulders are toned
  • Forward and backward balance
  • Deep front and back arm line
  • Superficial back and front arm line
  • Crane can activate the meridian of both arms and legs

LEOPARD

  • Bending and swaying sideways
  • Spiral twist
  • Left to right
  • Arms movement from side to side
  • Wrists flossing
  • Activate the meridians using Leopard, on both arms as well as the legs when you do the
  • Squeezes and stretches the spleen and liver
  • Massages the large and small intestines

SNAKE

  • Low sliding movement
  • Movement of the torso
  • Left to right
  • Arms movements
  • Activates the meridians of both arms, as well as legs
  • Compresses and stretches the large and small intestines

3 STAGE BALLOON BREATHING

  • Breath is like a balloon
  • Breathe into your lower belly, all the way up to the chest
  • Breath out from the chest, down to the lower belly
  • Breaths are deep and slow
  • When you breathe out and focus on your palms and it’s position.
  • Allows the parasympathetic nervous system to strengthen
  • Increases oxygenation of the organs

PRACTICE ROUTINELY

Diet is important and it’s best to speak to a dietician or a specialist to find out what is right for you. Practice routinely and follow a healthy diet and along with White Tiger Qigong’s, 5 animal or 5 element exercises for IBS. This should be done preferably in the morning hours so it can help develop physiological and postural awareness, as well as boost the Qi and blood circulation, massage, and stimulate the meridian of the internal organs, restoring their vitality. Repeat the forms at least 2 sets of the 5 animal or 5 element qigong exercises after the Meridian Qigong.

“The greatest gift you have to give is that of your own self-transformation” -Lao Tzu

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