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"ILU" Self-Massage Technique for Abdominal Discomfort

Learn how you can use the "ILU" self-massage technique for bloating, constipation, diarrhea and general abdominal discomfort.

Length: 2:04

Categories: Pelvic, How To, Seated


The "I L U" massage is useful for bloating, constipation, diarrhea and general abdominal discomfort. These moves follow the path of the large intestine, the one that forms our stool. They help to calm it down if it is irritated or overactive, and increase the movement of food in your gut. Do this daily as needed when you are feeling abdominal discomfort.

Using both hands, stroke with moderate pressure from under the left rib cage down to the front of the left hip bone. (This forms the letter “I.”) Do this 10 times.

If you feel pressure/discomfort at the very bottom of the “I,” do several strokes down and at an angle towards your right leg. This helps move stool or gas that may be backed up closer towards the rectum, where it exits the body.

Next, form the letter “L” by stroking with moderate pressure from the right ribcage, underneath the ribcage towards the left, and down to the left hipbone.Do this 10 times.

Now we will make the letter “U” with 10 strokes from the front of the right hip (cecum) to the right ribcage, across to the left ribcage, and down to the left hip bone.

Finish with 1-2 minutes of a circular clockwise massage about 2 or 3 inches out from

your belly button. This will gently stimulate the small intestine, where digestion and food absorption mainly happen.

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