Abdominal self-massage can be performed daily for 10 to 20 minutes. Or it can be done anytime you feel discomfort. First warm your hands for a few minutes, by shaking them vigorously or by sitting on them. With your right hand, rub a small circle around your navel in a clockwise direction. Gradually increase the size of the circles. Experiment with different pressures. Now do the exercise with your left hand. Finally, perform the exercise with your left hand on top of your right hand.
Tip: This is a very effective exercise, but it must be practiced daily for its benefits to be felt, usually within thirty to sixty days.