If you have constipation, you may be uncomfortable and even in pain. Massaging your abdomen can not only help relieve constipation, but has additional benefits. These include:  Minimizing the need for long-term laxative use Relieving gas Reducing the likelihood that you'll need medical attention for constipation Relaxing you and your muscles, which may ease your bowels. You may want to lie down to perform your abdominal massage. This can help further relax you and may be easier than standing. Give yourself at least 30 minutes to get comfy and perform your massage. Rushing may cause you further stress, which can prevent you from relieving your constipation.  Massage yourself in a comfortable and quiet environment such as your bedroom. Turn down any lights and keep noise to minimum to help further relax you. Consider lying in a warm bath. The warm water aids relaxation, which can help relieve your constipation. Your intestinal tract is between your hip bones in your lower abdomen. You can massage your belly in any motion or pattern you wish. However, using circular motions may better relieve your constipation. Use the tips of your index fingers to massage the small intestines in clockwise, circular motions around the navel. Repeat a rotation of these circles 3 to 5 times. This will encourage the movement of your waste down into your bowels. Continue the sequence with the following motions:  Stroke your abdomen from the left side to the right Vibrate your hands and fingers on your navel area Perform a circular movement with one hand just below your navel and then quickly make another circle with the other hand With one hand over the other, continuously repeat the motion counter-clockwise Use your fingertips to massage in small circular motions Move from the sides of your abdomen inward and downward You need to massage your abdomen between 10 and 20 minutes to stimulate your intestines. Continue the sequence of motions for 10-20 minutes and stop. Take a break and assess if you need to move your bowels. If not,...

TL;DR in Vietnamese:
Hiểu về lợi ích của phương pháp mát-xa bụng. Tìm một nơi thoải mái để mát-xa. Bắt đầu mát-xa bụng. Tiếp tục chuỗi mát-xa. Lặp lại thao tác xoa bóp. Chuyển động chân. Đừng bỏ qua cảm giác buồn đi tiêu.