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Uncomfortablebloatingis something that most of us are all too familiar with.

The good news is thatsweet relieffrom most causes of bloating can be yours with no prescription necessary.

(Though we’d advise checking with a medical professional to rule out any medical conditions.)

Close up of a woman standing with her hands on her abdomen

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Ahead, try these 10 expert-approved stretches to help with digestion and beat belly bloat.

Meet the Experts

What Causes Bloating?

And the best part?

woman stretching in Wind-Relieving Pose (“Knees to Chest”)

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With better digestion comes more energy.

And don’t forget to breathe.

Byrdie Tip

Get more “wind relief” by adding in movement.

woman lying down spinal twist yoga stretch for bloating

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Gently rock from side to side, and rotate in a circle for 30 seconds in each direction.

The rotation helps increase movement along the digestive system, essentially jump-starting any lag.

Klein says, “Exhale and let your belly retract towards your spine.

woman stretching in child’s pose to relieve bloating

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Hold for about 30 seconds and perform three times.

According to Pearce, this pose uses your body weight to massage your stomach and bowels.

The movement releases tension while the contraction serves as a gentle massage for the abdominal organs.

woman stretching in forward bend yoga pose to relieve bloating

Fizkes/Getty Images/Design by Tiana Crispino

Sit on the floor with your legs stretched out in front of you.

The pose employs the natural laws of gravity to release tension in thelower backand increase circulation.

Lie on your back, feet facing a wall.

woman with legs on wall stretching to relieve bloating

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“Deep breathing coupled with alternating stretching and compression soothes the stomach and aids digestion.”

Picture your abdomen expanding, opening and relaxing with your inhalation.”

you’re able to hold it for however long feels comfortable.

woman doing cat cow stretch to relieve bloating

Fizkes/Getty Images/Design by Tiana Crispino

For cow pose, inhale, arch your back, and lift your head and butt.

Draw your shoulders away from your ears.

Switch between these two poses to warm your spine and release tension in your back and neck.

woman doing downward dog yoga stretch to relieve bloating

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Draw your shoulders away from your ears, and keep your rib cage in.

Hold this pose for five to 10 breaths.

Feel free to position your feet as far back as is comfortable.

woman touching toes in standing forward bend to relieve bloating

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For a mini-flow, you might pair this pose with child’s pose and alternate between the two.

Stand up with your back straight and legs apart.

Hinge from the waist, and round your spine as you reach for the floor.

woman doing spinal twist yoga stretch to relieve bloating

Getty Images/Design by Tiana Crispino

To modify, place hands on a yoga block or a waist-high surface.

You should feel a stretch in your seat, hamstrings, and calves.

This is one of our favorites for delivering the sweet relief of a tiny chiropractic adjustment.

woman doing bridge pose to relieve bloating

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Sit with your legs extended in front of you.

Bend your right knee, and position your right heel as close to your body as possible.

Breathe, then release and repeat on the other side.

Bridge

Technically a backbend, this pose stretches and creates space in the abdominals.

And by now you know exactly what space means:Movement.

double-check your knees and heels are aligned.

John Hopkins Medicine.Bloating: Causes and Prevention Tips.

Seo AY, Kim N, Oh DH.Abdominal bloating: pathophysiology and treatment.J Neurogastroenterol Motil.

2012;27(2):201-14.doi:10.1177/0884533611436116