Abdominal massage

Sabine Schrör is a freelance writer for the medical team. She studied business administration and public relations in Cologne. As a freelance editor, she has been at home in a wide variety of industries for more than 15 years. Health is one of her favorite subjects.

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Goodbye laxatives - an abdominal massage is the gentler way to treat constipation and associated abdominal pain and gas. Scientific studies prove the effectiveness of the abdominal massage for these complaints. Many physiotherapists offer abdominal massage. But you can also easily do it yourself.You can find out how to do this and when an abdominal massage is not suitable here!

What is an abdominal massage?

An abdominal massage is a gentle manual stimulation of the abdominal region. It relaxes the muscles of the stomach and intestines, stimulates peristalsis (bowel movement) and thus supports digestion. There are various massage techniques that mostly work with only light pressure.

A special form of abdominal massage is the intestinal massage (colon massage). Certain points of the colon are massaged with pressure to relieve symptoms of chronic irritable bowel syndrome. Colon massage should always be left to a physiotherapist, as it requires specific knowledge of intestinal anatomy.

When is the abdominal massage used?

The most important area of application of the abdominal mass is a disturbed intestinal function, which can manifest itself in a bloated stomach, flatulence, constipation (constipation) and possibly accompanying abdominal pain.

There are also other areas of application, for example circulatory disorders, stress, irritable bowel syndrome and menstrual pain. The abdominal massage can also gently relax the stomach during pregnancy and with babies.

Abdominal massage for flatulence

After a rich, high-fat and / or high-sugar meal, the intestines have to work hard. Digestion is then often accompanied by flatulence, which is sometimes associated with cramping abdominal pain. An abdominal massage promotes bowel movement and relaxes the muscles in the bowel. In this way, the intestine can excrete the gases responsible for flatulence more quickly in the form of outgoing winds (flatulence).

Abdominal massage for constipation

The same applies to constipation. If the bowel moves very slowly, the food stays in it longer and builds up. Affected people sometimes have no bowel movements for several days. An abdominal massage stimulates the intestinal peristalsis - the intestine is set in motion and the time the stool remains in the intestine is significantly reduced.

Abdominal massage for emptying the bowels

Sometimes the stool stays in the bowel for so long that it becomes hard. Those affected then have great problems getting rid of it. The stuck stool can be loosened with an abdominal massage, especially a colon massage. Then it can be eliminated more easily.

Further areas of application

Experts also know other areas of application for an abdominal massage, for example:

Circulatory disorders: The abdominal massage stimulates the blood circulation in the abdominal cavity, so that more oxygen and nutrients arrive there.
Weight Loss: Good digestion - stimulated by regular abdominal massages - improves the metabolism, which a diet can support.
Period pain: An abdominal massage relaxes the uterine muscles, which repeatedly contract during menstruation and are usually painful.
Back pain: Back pain can sometimes be brought under control with an abdominal massage - if the symptoms are due to tense abdominal muscles.
Stress: An abdominal massage relaxes and releases happiness hormones such as dopamine and serotonin. These counteract emotional stress.
Irritable bowel syndrome: The typical symptoms (chronic abdominal pain, flatulence, diarrhea and constipation) can be treated with a supportive colon massage.

Abdominal massage during pregnancy

During pregnancy, a stomach massage can be very beneficial - for the expectant mother and the unborn child. Because the massage relaxes and relieves the strained abdominal muscles. It is also a good method of making physical contact with the baby at an early stage and giving him a feeling of closeness, warmth and security.

Abdominal massage for the baby

Many babies suffer from flatulence, constipation and abdominal pain in the first few weeks and months - the symptoms are summarized under the term "three-month colic". A gentle stomach massage can help: It relaxes and stimulates the infant's bowel movements. In addition, the abdominal massage should promote the release of "feel-good hormones" such as dopamine and serotonin.

How is the abdominal massage used?

You can do a stomach massage yourself very well. All you need is your hands and some time. A stomach self-massage usually lasts between 5 and 15 minutes. If you like, you can massage your stomach every morning right after you wake up in bed. So start the day with a relaxed stomach.

Abdominal massage: instructions

There are several ways to perform an abdominal massage. Here are two practical examples as well as instructions for abdominal massage during pregnancy and for babies:

Abdominal massage - example 1

To get in the mood, a short hand massage with stroking movements over the abdominal wall is recommended. This stimulates the parasympathetic nervous system, which stimulates the motility of the intestines and the production of digestive secretions.

This is followed by an abdominal massage. To do this, put your hands on your stomach. The area between the rib cage and the pubic bone is massaged as follows:

Stroke six times across the abdominal wall with the palm of your hand
Run the flat hand lengthways over the abdominal wall six times
Stroke the abdominal wall six times in a clockwise circular motion

Repeat the sequence for about five minutes. Apply light pressure on the abdominal wall as you move your hands.

Abdominal massage - example 2

Take five minutes to lie flat on your back. Place your right hand on your stomach at the level of your belly button. Now stroke in a clockwise direction around the navel in a circle. Switch between light and stronger pressure. Make sure that you always use your whole hand to perform the stroking movements. There should be a slow, flowing gliding motion.

Abdominal massage during pregnancy

It is best to have your partner (or someone you feel close to) massage your pregnancy bump. To do this, lie down relaxed on your back and place your lower legs on an exercise ball - this relieves the pressure on the lower back. Your partner will sit next to you with both hands flat on your stomach. Then he begins to stroke the entire stomach gently and without pressure with circular movements clockwise. One hand should follow the other. Perform each stroke three to seven times in a row.

Baby abdominal massage

For the baby bump massage, choose a flat surface, for example the changing table, and place your baby on it. Put a little oil, for example caraway or fennel oil, on the baby's belly and gently place your right hand on the right side of the navel. Your baby should first get used to the physical contact.

The left hand holds the baby by the hip or thigh. Now stroke in a circle around the navel with the flat of your hand - doing the abdominal massage in a clockwise direction, i.e. always to the right. Because this corresponds to the intestinal peristalsis and thus the route of food through the intestine. Repeat the massage grip ten times.

Then circle around the navel with small, spiral movements. Do not hesitate to apply a little pressure to stimulate the bowel. Repeat this exercise ten times as well.

Finally, go for a “walk” around your child's belly button with your index, middle and ring fingers. To do this, move all three fingers around the navel with quick, tapping movements and a little pressure.

For a gentle ending, let your hands rest on the baby's tummy for a few minutes after the massage.

Be careful to only massage the baby bump with warm hands.

Colon massage

The application of the colon massage has to be learned. Rather, leave it to the physical therapist to massage your bowels. Because he knows the five points in the colon that are stimulated during an intestinal massage.

If you still want to do a colon massage yourself, ask your physiotherapist about the right method and practice with him before you do it yourself.

When is the abdominal massage not suitable?

You should not have an abdominal massage in the following cases:

right after an abdominal surgery
for skin diseases in the abdominal region
with diarrhea
for inflammation and tumors in the abdominal region
with an acute intestinal obstruction

What do I have to pay attention to during the abdominal massage?

Here are some tips for an effective abdominal massage:

For the abdominal massage, retire to a calm, warm, and comfortable environment.
Support the relaxed atmosphere, for example with scented candles and soft, calm music.
For the abdominal massage, the person concerned should lie comfortably on their back (e.g. in bed).
Always massage the stomach with warm hands.
Use scented oils to promote the relaxing effect. Lemon, rosemary and peppermint oils, for example, are suitable.
Always do the stomach massage in a clockwise direction, i.e. in a circle from the right to the left side of the stomach.
After the abdominal massage, rest a little longer, ideally lying down a little longer.

If you regularly suffer from bowel problems such as gas or constipation, you should see a family doctor. He can (possibly together with a specialist) clarify the cause and initiate appropriate therapy.

If there is no serious illness behind your intestinal complaints, you can treat yourself to a relaxing abdominal massage every day.

Tags: anatomy Diseases healthy workplace