Simple exercises to strengthen your esophagus and improve digestion
What's the story
The esophagus is an essential part of the digestive system, serving as a conduit for food and liquids from the mouth to the stomach. While most people don't think about exercising this organ, maintaining its health is important for overall well-being. Certain exercises can help improve esophageal function and prevent problems like acid reflux. Here are five exercises that can strengthen the esophagus.
Tip 1
Diaphragmatic breathing
Diaphragmatic breathing involves deep breaths that engage the diaphragm, which is located just above the stomach. This exercise helps reduce pressure on the lower esophageal sphincter (LES), potentially minimizing acid reflux symptoms. To practice diaphragmatic breathing, sit or lie down comfortably, place one hand on your chest and another on your abdomen, and take slow, deep breaths through your nose.
Tip 2
Swallowing exercises
Swallowing exercises can strengthen muscles around the esophagus. These exercises usually involve repeatedly swallowing without food or liquid to improve muscle coordination and strength. Start by taking a small sip of water, then swallow it slowly while concentrating on using your throat muscles effectively. Repeat this process several times a day.
Tip 3
Tongue push-ups
Tongue push-ups are a simple exercise that targets muscles involved in swallowing. Pressing the tongue against the roof of the mouth helps strengthen these muscles over time. To do this exercise, sit comfortably with your back straight, press your tongue firmly against the roof of your mouth for a few seconds, then release. Repeat multiple times daily.
Tip 4
Chin tucks
Chin tucks help improve posture and strengthen neck muscles that support the esophagus. Sit or stand with your back straight, and gently tuck your chin towards your chest without bending forward at your waist. Hold this position briefly before releasing it back to neutral alignment.
Tip 5
Neck stretches
Neck stretches can relieve tension around areas near where the esophagus passes through, potentially aiding its function indirectly by promoting relaxation around surrounding structures. Gently tilt your head side-to-side, holding each stretch for a few seconds before switching sides, ensuring a balanced approach to maintaining flexibility in neck regions involved in swallowing processes.