Gentle Exercise and Stretching for Better Digestion and Abdominal Health: PT Tips for November

November is Pancreatic Cancer Awareness Month, a time to raise awareness about pancreatic health and support those affected by this challenging disease. While physical therapy cannot prevent or treat cancer, movement and gentle exercise can play an important role in supporting digestive function, reducing discomfort, and promoting overall abdominal health.

Below, we share safe, practical tips to help support digestion and abdominal health through gentle exercise and stretching.

Why Abdominal Movement Matters

Your abdomen houses many organs involved in digestion — including the stomach, intestines, liver, and pancreas. Gentle movement and stretching can:

• Promote circulation: Increased blood flow supports organ function and nutrient delivery.

• Reduce bloating and discomfort: Stretching and movement can help gas move through the intestines more efficiently.

• Support core stability: A strong, flexible core reduces strain on surrounding muscles and improves posture.

• Encourage relaxation: Gentle movement activates the parasympathetic nervous system, which aids digestion.

Safe Exercises and Stretches for Abdominal Health

1. Diaphragmatic (Belly) Breathing

• Lie on your back with knees bent or sit comfortably in a chair.

• Place one hand on your chest and the other on your belly.

• Inhale slowly through your nose, feeling your belly rise. Exhale gently through your mouth, feeling it fall.

• Repeat for 5–10 breaths.Why it helps: Engages the diaphragm, stimulates circulation, and gently massages abdominal organs.

2. Seated Torso Twist

• Sit tall in a chair with feet flat on the ground.

• Place your right hand on the outside of your left thigh.

• Inhale to lengthen your spine, exhale to twist gently to the left. Hold for 3–5 breaths.

• Repeat on the other side.Why it helps: Supports gentle spinal rotation, stimulates digestive organs, and encourages mobility.

3. Cat-Cow Stretch (on hands and knees)

• Start on hands and knees, shoulders over wrists, hips over knees.

• Inhale, arch your back, lift your chest and tailbone (Cow).

• Exhale, round your spine, tucking chin and pelvis (Cat).

• Repeat 8–10 times, moving slowly and mindfully.Why it helps: Promotes spinal and abdominal flexibility, gently massages internal organs, and reduces tension in the back.

4. Pelvic Tilts

• Lie on your back with knees bent and feet flat.

• Flatten your lower back against the floor by tilting your pelvis upward slightly, then release.

• Repeat 10–15 times.Why it helps: Strengthens lower abdominal muscles, supports posture, and can relieve bloating and lower back discomfort.

5. Walking and Gentle Movement

• Short, mindful walks after meals can aid digestion and improve circulation.

• Even 5–10 minutes of slow walking or gentle stretching throughout the day helps the body process food more efficiently.

Tips for Safe Practice

• Always move slowly and mindfully — avoid forcing any stretch or twist.

• Stop if you feel sharp pain, dizziness, or nausea.

• If recovering from surgery or managing medical conditions (like pancreatic surgery), check with your physician or PT first.

• Combine movement with hydration and mindful eating for optimal digestive support.

How Physical Therapy Can Support Abdominal Health

At Defiance Physical Therapy and Wellness, our therapists help clients:

• Restore gentle mobility after abdominal surgery or illness.

• Reduce bloating and discomfort through movement, posture, and breathing techniques.

• Strengthen core muscles safely to support posture and organ function.

• Provide individualized exercise programs tailored to energy levels, healing stage, and medical conditions.

Even small amounts of gentle movement can have a big impact on comfort, circulation, and digestive health. Whether you’re managing pancreatic health, recovering from surgery, or simply want to support your abdominal wellness, physical therapy offers safe strategies to help your body feel better from the inside out.

November is Pancreatic Cancer Awareness Month — At Defiance Physical Therapy and Wellness, we are here to help you move safely, feel more comfortable, and support your body’s natural function.