PASSING wind is completely natural but can become painful if caught.
Most of the time, caught wind goes away on its own, but now an expert has revealed how you can relieve symptoms.
Pelvic floor physiotherapist George told Tiktok if you feel like you have to really push to get your farts out or are having trouble deflating, then there are a few things you can do.
Posting at Bien Aus, a pelvic floor wellness brand, the expert revealed her strategies for opening up your sphincter and letting go of your farts.
George said: “The pelvic floor is almost certainly responsible for that feeling.
“The external sphincter around the entrance of the anus and we have an internal sphincter just behind it and we have the deep layer of the pelvic floor.”
Pointing to a diagram showing the deep layer of the pelvic floor, she explained, “If that’s tight or if your external anal sphincter is tight, you may not be able to let go of your farts and you may not be able to get the air out.”
In this case, she said you want to relax the pelvic floor to relieve trapped wind.
The 4 tricks to relief are:
- Try diaphragmatic breathing
- The pose of the child
- pigeon husbandry
- See a physical therapist
George explained that diaphragmatic breathing helps us release the lower abdominal muscles.
Experts at the Cleveland Clinic state that this type of breathing, also known as abdominal breathing, can help you with a number of issues.
If you are new to this process, you can try it by lying down on a bed or surface with your knees bent and your head supported.
Then place one hand on your upper chest and one under your rib cage – this will help you feel the diaphragm as you breathe.
Breathe in slowly through your nose so that your stomach moves outward and your hand rises, keeping the hand on your chest as still as possible.
Then you should tighten your abs while exhaling through pursed lips.
However, if you suffer from lung diseases or suffer from anxiety, you should consult a doctor before attempting this technique.
George added, “We want to do poses like child pose and dove pose, a lot of poses that will open up the hips and pelvic floor.”
Speaking to The Sun, London-based personal trainer Abi Skipper explained how you can do these moves at home.
When it comes to the child’s position, Abi said first, you have to get on your knees and spread them a little more than shoulder-width apart.
“Then bring your feet together.
“Slide your hips back so your butt touches your feet, while stretching your arms forward you should keep your butt on your heels to deepen the stretch.
“If your arms are stretched out in front of you, you can just rest in child’s pose.”
The expert added that another version of the stretch is to bring your arms to your sides.
“Either way, you have to keep your butt down to give you a nice lower back stretch,” she said.
For the pigeon pose, she said you want to start in a plank position, or downward facing dog.
Do one leg at a time, Abi said, if you start with your right leg, you’re going to raise or straighten that leg up to the ceiling.
“Then slowly lower it, bending under you and bringing your right knee to your right wrist.
“In this position, straighten your left leg and then rest on your elbows.”
The fitness guru said if you want a deeper stretch, you can stretch your arms out in front of you.
Then do the same with the left leg.
But if none of these things work for you, George added that you may need to specifically release the pelvic floor, which can be accomplished through pelvic floor or internal relaxation with a physical therapist.
The physical therapist also previously revealed that many people may have wiped their butts incorrectly.
The expert said that this is actually called smearing feces.
She explained in the TikTok video, “That’s when there’s too much fecal matter left at the entrance of the anus after you’ve finished defecating.”
When this happens, the guru said it could be a sign of problems like a weak pelvic floor, a lack of fiber in your diet, an anal sphincter injury, or hemorrhoids.
When to see a family doctor
The NHS says to see your GP farting or trapped wind affecting your life and self-help and pharmacy treatments haven’t worked.
If you have abdominal pain, bloating that won’t go away or doesn’t come back, and you have constipation or diarrhea, then you should also make an appointment.
You should also see your GP if you’ve lost weight without trying or if you’ve had blood in your stool for three weeks.
Always call 999 in an emergency.
https://www.the-sun.com/health/6948413/physio-tricks-ease-painful-trapped-wind/ I’m a physio – here’s the 4 tricks to ease painful trapped wind