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Illustration of a woman with shoulder-length brown hair, wearing a pink top, holding her stomach with a pained expression and a tear sliding down her cheek. The text "STRETCHES AND EXERCISES FOR ACID REFLUX" is written next to her, accompanied by a small "10 almonds" logo in the corner.

Relieve GERD and Acid Reflux with Stretches and Exercises

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Looking for relief from GERD or acid reflux? Today we’re featuring an amazing video by Dr. Jo, packed with stretches and exercises designed to ease those symptoms.

Here’s a quick rundown, in case you don’t have time to watch the whole video.

If you’re not familiar with GERD, you can find our simple explanation of GERD here. Or, if you’re on the other end of the spectrum and want to do a deeper dive on the topic, we reviewed a great book on the topic).

1. Mobilize Your SEM Muscle

The sternocleidomastoid (SEM) muscle, if tight, can aggravate acid reflux. Dr. Jo shows how to gently mobilize this muscle by turning your head while holding the SEM in place. It’s simple but effective.

2. Portrait Pose Stretch

Stretch out that SEM with the Portrait Pose. Place your hand on your collarbone, turn your head away, side bend, and look up. Hold for 30 seconds. You’ll feel the tension melting away.

3. Seated Cat-Cow Motion

Open up your stomach area with this easy exercise. Sit down, roll your body forward, arch your back (Cow), then curl your spine and tuck your chin (Cat). Alternate for 30 seconds and feel the difference.

4. Quadruped Cat-Cow with Breathing

Similar to the seated cat-cow, the quadruped cat-cow focuses on flexing the lower spine whilst on all fours. Bonus tip: focus on deep belly breathing during the exercise. This helps improve digestion and ease reflux symptoms.

5. Exaggerated Pelvic Tilt

Lie on your back and tilt your pelvis back and forth. This loosens up the abdominal area and helps everything flow better.

6. Trunk Rotation

Lie down, bend your knees, and rotate them to one side. Hold for 30 seconds, then switch sides. It’s a great way to relax and stretch your abdominal muscles.

We know this is a quick overview (sorry if it seems rushed!), but if you have a few more minutes on your hand you can watch the whole video below.

Feel better soon! And if you have any favorite tips or videos to share, email us at 10almonds.

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