Relieve GERD or Acid Reflux with Stretches & Exercises

Did you know GERD or Acid Reflux can often be relieved by simple stretches and exercises? In this video, I'll show several stretches and exercises that can help prevent and relieve the symptoms of GERD or acid reflux. So what is Gastroesophageal reflux disease (GERD), also known as acid reflux? It's when stomach acid flows back up into the esophagus repeatedly causing irritation to the lining of the esophagus. This can cause many symptoms including heartburn, coughing, chest pain, and difficulty swallowing.


Improving overall spinal mobility can help the body with digestion, and improving digestion can help reduce GERD.

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Relieve GERD or Acid Reflux with Stretches & Exercises

00:00 – GERD/Acid Reflux Stretches and Exercises
00:34 – Sternocleidomastoid (SCM) Mobilization
01:50 – SCM Stretch
03:03 – Seated Cat/Cow
04:01 – Quadruped Cat/Cow with Diaphragmatic Breathing
05:02 – Exaggerated Anterior and Posterior Pelvic Tilts
06:11 – Supine Trunk Rotation

All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.

[AskDoctorJo]

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[saraackerman]

Every time I suffer with a new medical condition, I know I can always come to you for relief. Thank you <3

[brookswilliams]

Thank you so very much Dr Jo for this amazing video…short and very sweet! I was looking for ways to help my body address GERD symptoms; your series of exercises fit the bill. I hope that others will find your video and experience relief.

Many thanks 🙏🏾

[tonyadeloatch]

Wow, this definitely a relief. Thank you!

[cherylsmith]

Really appreciate all your videos Dr Jo, especially this one. I have GERD and have a hiatal hernia as well. A few of these stretches are some that I have incorporated into my daily yoga practice. Your video has now inspired me to add these other stretches you’ve shared. Thank you

[michaelapatton]

Everything must have been tight because it feels as if these exercises opened somethings things up thank you so much Dr Jo

[jenniferelliott]

I've been very sick for 7 years, after a botched Gastric Sleeve Surgery (similar to Bypass - NOT gastric band). Since the sleeve surgery (which exacerbated existing autoimmune disease), I've had a hysterectomy, cervical spine discectomy & fusion, fistula surgery, corrective gastric bypass surgery, & recent internal hernia surgery (where the upper bowel was tangled inside the hernia gap).

Each of these surgeries worsened the gut motility issues I was already dealing with. I've been too sick to walk around the block without my husband's aid, and "silent" GERD is getting worse. The easy stretches in this video have helped already, after just a couple of sessions.

However, if you're starting from a state of poor health like I am, please proceed extremely slowly. I'll do the neck stretches daily, and the sitting cat/cow (but only a few). I overdid it with the cat/cow on hands and knees even though I only did a couple. For me, the one where you lie on your back and move your legs to the side is the easiest & I can do several. This is already relieving some of the gut pain, gas, severe bloating, and I'm noticing a reduction of GERD symptoms.

Singing, humming, and/or humming while gargling with warm water is also helping - I think it stimulates the vagus nerve and promotes diaphragmatic breathing. I was a professional singer (when my health allowed) before my illness got really bad. Singing again is helping on many levels.

I think the stretches in this video & the singing/humming are literally going to be life-changing. I just need to do it in micro steps. Thank you so much for posting this video 💟

[theregalphoenix]

That first stretch gave me instant relief! Bless you 🙏🏽

[PaznThru]

Do these exercises help with difficulty swallowing while sleeping? I only have difficulty while sleeping.

[jameshenry]

Thank you so much this really helped 🙏🏾

[root]

Unreal Dr. Jo, I start getting Gerd now. I see that you address Gerd. Thank you 🎉🎉

[leahmarfil]

Hello. Can we do these exercises when you have triggers. Thanks a lot. ❤️

[visualartist]

I've been practicing these exercises for several months, and it has helped greatly. Thanks so much! It's lovely to have more freedom in what I eat and how I dress.

[arrencybiey]

Dr jo is the best !I have been following her exercise for a very long time whenever I have some discomfort .She talk in a calm manner and the exercise is really simple and helpful .thanks again dr jo ❤

[jimvalentine]

Wow, this really helped. The cat/cow was very beneficial. Thank you Doctor Jo.

[FriendsofEnemiesBand]

Learned to deal with my symptoms from YouTube videos than from my actual Doctors who just give me meds and say good luck. See you in a couple months.

[iansimandl]

Thank you for your videos....very helpful! I use the routines every day.

[Hexman]

Your epic. What a great teacher and amazing knowledge. Definitely a follow

[jaidenwilson]

This was incredible! So helpful! Thank 😊

[_xxdisgraceyxx_]

After doing this I made a loud burp and felt a relief 😆