6 Exercises That Can Make Your Liver Work at Its Best

Nutrition starts in the liver. When we think of vital organs many people don’t usually think of the liver right away, but it is responsible for transforming the nutrients in our diet into substances our body can actually use. It’s important to keep it strong and healthy so it works as best as it can and we can do this by practicing certain exercises that stimulate it.

Join our team at Bright Side in trying these 6 exercises you can do at home to boost your liver performance.

1. Stretch your legs over your head to stimulate your liver.

This stretching movement stimulates the liver to work better by making your torso work and facilitating circulation. It will prepare your liver to better capture the nutrients in the food you’ve eaten during the day.

How to do it:

  • Lie on your back and place your arms along your body, palms down.
  • Raise your legs keeping them straight.
  • Now slowly lift them over your head until your feet touch the floor behind your shoulders.
  • Hold this position for a minute and then slowly bring your legs back to the starting position.

2. Try the torso twist pose to improve circulation.

Twisting your body requires a good amount of effort that helps with circulation and the proper oxygenation of the liver. The organ will receive a boost of energy and will direct each nutrient you’ve consumed to where your body needs it.

How to do it:

  • Sit on a soft, but firm, surface with your legs crossed and your back straight.
  • Grab your left knee with your right hand.
  • Place your left hand on the floor behind your back while pointing to the right.
  • Maintain this position for 30 seconds. Then twist and do the same movement to the opposite side.
  • Repeat 5 times on each side.

3. Do the leg and spinal twist to oxygenate the liver.

This exercise will put a little bit of pressure on your liver, which will act as a massage and provide oxygen to the liver, helping it to keep you healthy.

How to do it:

  • Sit on a soft, but firm, surface with your legs crossed. Keep your back straight.
  • Raise your left leg, bend it, and place your foot beside your right knee. You’ll feel that this puts small amount of pressure on your liver.
  • Place your right hand on your left foot, pointing outward.
  • Place your left hand on the floor behind your back while facing backward.
  • Maintain this position for 30 seconds. Then twist and do the same movement on the opposite side.
  • Repeat 5 times on each side.

4. Contract and relax your stomach to toughen up your liver.

When your workout contracts and relaxes your mid-section, you exercise your organs, including your liver. By doing a few daily ab exercises you’ll tone up your liver, boost circulation to the area, and make it more resistant to your daily stress, so that during those days, it can still do a good job anyway.

How to do it:

  • Lay on a soft, but firm, surface, slightly bend your right knee, and put your left foot on it.
  • Raise your arms. Fold your right arm and place your right palm on your ear.
  • Bring your body forward, slightly to the right, while contracting your core. Hold this position for 2 seconds.
  • Slowly return to the starting position and completely relax your stomach area. Rest for 5 seconds while taking a deep breath.
  • Repeat 20 times on each side.

5. Practice this anti-stress position and manual pressure trick to ensure your liver works at its best.

This position will allow your liver to relax while receiving manual stimulation through massage, which will promote its optimal functioning. It’s like giving your liver a break to let it get back to work with more energy.

How to do it:

  • Lay on your right side on a soft, but firm, surface.
  • Slightly bend your knees, you’ll feel your abdominal muscles already relaxed.
  • Place your hand over your liver area. Now add some pressure and massage the organ for 10 seconds.
  • Return your arm to its initial position for 10 seconds.
  • Repeat 20 times on each side.

6. Try the Qigong Chinese arms rotation to relax the liver.

In Chinese traditional medicine, stress and bitterness can cause a physical imbalance in the liver, making it suffer. This exercise will relax muscle tension and combat any fat adhered to the liver, allowing it to perform better and you to de-stress.

How to do it:

  • Separate your legs to be shoulder-width apart and bend your knees a little. Arms should rest along your body.
  • Raise your arms to shoulder level with the palms facing the sky so that one is in front of your body and the other one is behind your body.
  • Raise your arms and face toward the sky.
  • Return your arms to the previous position and reverse the position of your arms. The one that was in front of your body should be behind your body and vice-versa.
  • Repeat 50 times.

Which of these exercises would you be willing to try? Are you concerned about taking care of your liver through exercise? Give us your thoughts in the comment section!

Illustrated by Daniil Shubin for Bright Side
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