I used to just wait until my bloating would go down on its own but just recently I discovered a way to get myself off the couch and enjoy time with my family. These exercises are quite easy to do and they can be done just about everywhere.
Begin by lying on the ground with your arms and legs extended. Breathe in, bring your knees to your chest and grab your knees with your hands If you can, put your forearms over your shins and hold yourself at the elbows. Keep your back on the floor, your shoulder blades flat on the floor, and try to pull your tailbone to the floor. Hold for 1 minute, breathing slowly the whole time.
Seated Spinal Twist
This exercises, you can perform it one of two ways. Sit on the floor or mat, create a 90° angle with your trunk and legs extended. Slowly bend your right knee bringing it up, and twist to the right at the hip. Use your left elbow as leverage against your right knee and try to reach back as far as you can without pain. Hold for 30 seconds, release slowly and repeat with the other side.
If that is too difficult or unpleasant, sit on the floor with your legs crossed and turn to the right and try to reach back as far as you can. Hold for 30 seconds, release slowly and repeat with the other side.
Start by standing with your feet shoulder width apart. Bring your body down as if you were about to sit in a chair and extend your arms over your head. Keep your chest high and pin your shoulders back, away from your ears. Hold this pose for 1 minute, breathing slowly the whole time.
High Lunge Variation
Standing up straight with your feet together and hands at your side, take a large step backward with your right leg. Bend your left knee and clasp your hands behind your back, driving your arms back to open your chest. Release your hands slowly and return to starting position, then repeat on the other side.
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, clasping hold of your hands beneath your body and pressing against the ground to open your hips. Hold this pose for 1 minute, breathing deeply the whole time.
Legs Up The Wall
Lie on your back with your butt against a wall. Extend your legs straight up the wall and rest your hands on the floor, palms down. Hold this pose for a minute and breathe deeply and slowly the whole time.