[Exercise Habits] Can strengthening the iliopsoas muscle also lead to gut health? | "1-minute while-doing" exercises anyone can do
"I don't feel regular..."
"My bowel movements aren't consistent..."
"My lower abdomen is bulging and won't go down..."
Such "vague discomfort" may be rooted in
decreased stability around the pelvis.
I have been a physical therapist for 24 years.
For those who work primarily at desks and
struggle to effectively use the muscles that support the pelvis,
I feel that many cases involve complaints of abdominal discomfort.
Today, I will introduce three exercises to move the pelvis and hip joints gently,
creating an environment where the gut can move easily🌿
Why does "pelvic stability" lead to better gut health?
1. Internal organs tend to drop
When muscle balance around the pelvis is disrupted, it is said that
there is a tendency for "visceral ptosis," where internal organs drop from their original positions🍃
By stabilizing the pelvis, the pressure on the gut is relieved,
which can help ensure space for the digestive tract to move easily.
2. Impact on the autonomic nervous system and blood flow
Excessive tension around the pelvis is said to
hinder the function of the parasympathetic nervous system,
which is involved in relaxation.
By relieving tension,
it can become easier to regulate gut peristalsis and bowel movement rhythms.
3. Overall posture stability
The pelvis is the foundation of posture.
By stabilizing this foundation,
it is thought to help create an environment where the gut is less likely to be compressed while sitting or standing.
3 "1-Minute While-Doing" Exercises
While sitting in a chair, between chores, or during a work break.
Try incorporating these three for a total of 3 minutes.
Habit 1 | Seated "Core Twist" Exercise
Goal: Relieve tension through core rotation and deep breathing
Sit in a chair and keep your pelvis upright
Place one hand on the opposite knee and slowly twist your upper body
While twisted, repeat deep breathing 3–4 times, expanding and contracting your abdomen🔁
Do the same for the other side
Habit 2 | Sitting Pelvic Rolls
・Inhale while lifting your pelvis.
Focus on your "sit bones," the pointed bones on either side of your buttocks,
and slowly lift your pelvis with the image of tapping the seat directly beneath you.
・Hold for 5 seconds once your pelvis is clicked into a vertical position.
・Next, round your lower back while tilting your pelvis backward.
Just repeat this "vertical lift" 🔁 "backward tilt"
movement for about 1 minute (3–5 times).
Habit 3 | Standing "Knee Lifts & Pelvic Hold"
Goal: Strengthen the iliopsoas muscles
Stand with your hand resting on a desk or similar support
Being mindful not to let your pelvis tilt side to side, slowly lift one knee until it is at a 90-degree angle
Hold for 3–5 seconds, then lower it
5 times on each side
If you feel unsteady, do not push yourself;
please perform this while holding on firmly for support.
Summary | Start with a 3-minute movement habit
The pelvis is the "foundation" that supports the intestines.
If the foundation is unstable,
it is said that it can easily affect
the position of your internal organs and the rhythm of your autonomic nervous system🌱
"I don't feel regular..."
"My bowel movements aren't stable..."
"My lower abdomen is bulging and won't go down..." When you feel this way,
why not start with just one minute while you're doing something else?🌱
No special equipment or preparation is needed,
and these are "while-doing" exercises you can easily perform anywhere.
Please add them as an "ally" to your daily exercise habits.
This one minute today will be the first step toward changing your body tomorrow.🌿
*This article provides self-care information based on the experience of a physical therapist and general knowledge. It does not promise the improvement or treatment of specific symptoms. *Results may vary by individual. If you have concerns about your physical condition or persistent discomfort, please consult a medical institution. *If you feel pain or discomfort during stretching, please stop.
▶ Please also check out this article💫
Easy "while-doing" habits for everyone↓
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