The good news is that relief is often closer than you think. While changes to diet and lifestyle can really help, sometimes the simplest way to ease symptoms is to get moving.

Let’s explore why exercise can be so useful for trapped wind, learn practical movements you can try at home, and find out what else might help if the discomfort doesn’t go away.

What is trapped wind and why does it happen?

We’ve all been there – that pesky, bloated feeling when gas gets stuck in your digestive system instead of moving through naturally.

Typical symptoms of trapped wind include:

• A bloated tummy
• Tummy cramps or pain
• Passing wind more often than usual (burping or flatulence)
• A rumbling or noisy tummy

The truth is, trapped wind is a completely normal part of digestion. It can happen for all sorts of reasons – swallowing air when you eat, certain foods that don’t sit well with you or underlying digestive issues such as food intolerances, constipation or irritable bowel syndrome (IBS).

The upside? A little movement can go a long way. Gentle exercise can help your digestive system process gas more efficiently and bring much-needed relief.

Why does exercise help with trapped wind?

Movement can make a difference when it comes to shifting trapped gas in your digestive system. Being upright also makes it easier for trapped gas to move through the gut.

That’s why adding a few simple exercises for trapped wind into your day may bring relief and help you feel more comfortable.

Exercises for trapped wind relief

If you’re feeling bloated or uncomfortable, you may like to try the following movements to see if they work for you. If so, try them at home in a safe space, ideally on a yoga mat or soft surface.

1. Yoga for digestion

Gentle activities like yoga can support gut motility (how food moves through your system) and reduce bloating and constipation without causing stress on your digestive system.

Yoga may be helpful for easing bloating and trapped wind, while also calming the mind. Gentle movements may encourage gas to move along.

One suggested pose is Pavanmuktasana (Wind-Relieving Pose).

How to do it:

1. Lie down on your back on a yoga mat or soft surface.
2. Bring your left knee up towards your chest.
3. Wrap your hands around your knee.
4. Gently lift your head towards your knee.
5. Hold for a few breaths, release.
6. Repeat with the right leg.

You may wish to add a slow rocking motion.

Other poses that you may like to try include Child’s Pose, Happy Baby Pose and Knees-to-Chest pose.

Want to find out more? Take a look at our full guide to yoga for bloating and trapped wind, with step-by-step instructions: De-bloat with yoga.

2. Gentle walking

Light physical activity, like a short walk, after meals can improve symptoms of bloating and help gas pass more easily.

Even a 10–15 minute walk may support digestion by keeping the body upright and stimulating gut movement.

3. Abdominal massage

A gentle self-massage of your abdominal area can help ease digestion and encourage trapped wind to move along the digestive tract.

Techniques usually involve slow, clockwise circular motions with the palms of your hands around your abdomen, following the natural path of the colon.

If you’d like to try a structured method, here’s a simple step‑by‑step technique for self‑abdominal massage.

To get ready:

1. Lie on your back with your knees bent and feet flat on the ground, so your stomach muscles are relaxed.
2. Overlap your hands on your lower stomach and hold them there as you focus on your breathing for a few minutes.
3. Apply suitable massage oil over your stomach and warm your hands by rubbing them together.

There are four basic strokes:

1. Stroking. Place both hands at the bottom of your tummy and with the flat of your hands, then stroke upwards towards your rib cage. You can also try placing both hands on the small of your back, then moving your hands forward over the top of your hips and down both sides of your pelvis towards the groin. Repeat 10 times.
    
2. Effleurage. Place one or both hands at the lower right groin. Using firm, deep pressure, slide your hand up the abdomen towards the ribcage, then across the abdomen and then down the left-hand wall towards the lower left groin. Continue for two minutes.
    
3. Kneading. Make one or two hands into a fist. Starting on the upper left abdomen (just below your ribs), slowly roll your fist in deep circular movements as you move slowly down towards your left groin. Aim for 8–10 circles as you move down. Repeat from top to bottom 10 times.
   
   Now repeat across the top, starting on the upper right abdomen just below the ribs and circling across towards the upper left abdomen. Repeat across the top 10 times. Finally, repeat on the other side, starting on the right lower groin, circling upwards towards the right ribcage. Repeat from bottom to top 10 times. After this, you can try Step 2 (effleurage) for two more minutes.
    
4. Vibrations. Place one hand over the other, palms down. Apply a downward pressure and, at the same time, make small shakes over the abdomen. Repeat 10 times.

What can I do if exercises don't relieve my trapped wind?

While gentle movements may help, sometimes exercise alone isn’t enough. Other tips for relieving trapped wind at home include:

• Watching your diet – cut down on fizzy drinks, chewing gum and gas-producing foods like beans, onions, cabbage, processed sugary, spicy or fatty foods, alcohol and caffeine
• Changing your eating habits – eat slowly, chew with your mouth closed, eat smaller and more frequent meals rather than large meals, and avoid eating large meals before bed
• Wearing comfortable clothes – clothes that are too tight around the waist can increase pressure on your tummy, making it more uncomfortable
• Making lifestyle adjustments – quitting smoking and managing stress can help make a big difference

If discomfort continues, over-the-counter remedies may also provide relief.

Rennie® Deflatine is one option with a dual-action formula designed to relieve bloating, flatulence and trapped wind. Each tablet contains simeticone, which gently works on trapped air bubbles to help them combine and disperse without embarrassment. Rennie® Deflatine also contains antacids to neutralise excess stomach acid, easing symptoms of indigestion and heartburn.

Rennie Wind Relief Pro also helps to relieve flatulence, bloating, abdominal cramps, trapped wind and other gas-related symptoms. Rennie Wind Relief Pro is easy to swallow and you only need to take one soft gel capsule to get relief – perfect for taking on the go.

When should I see a doctor?

Trapped wind is usually harmless and temporary, and most episodes pass on their own. However, sometimes persistent or unusual symptoms can signal something that needs medical attention.

You should speak to a doctor if:

• Your gas symptoms bother you
• You’ve been feeling bloated for three weeks or more
• You experience bloating regularly (more than 12 times a month)
• Your symptoms change suddenly
• You notice swelling or a lump in your tummy
• You have other symptoms alongside trapped gas, such as abdominal pain, vomiting, diarrhoea, constipation, unexplained weight loss or blood in your poo

Remember, most of the time, symptoms will pass on their own. But if your discomfort is persistent, severe or comes with any of the warning signs above, it’s always safest to check in with a healthcare professional.

Trapped wind is very common, and in most cases, it’s nothing to worry about. 
Gentle movement and simple stretches can improve symptoms by enabling gas move through your digestive system more easily.

If exercise alone doesn’t do the trick, consider lifestyle changes – such as adjusting what and how you eat. Over-the-counter options like Rennie® Deflatine may offer extra support.

With the right balance of exercise, mindful habits and effective relief, you can help free yourself from discomfort and get back to enjoying the moments that matter most with your friends and family.