How To Poop đź’©
How to Poop
By: Marin Cole
Did you know that there is a correct way to poop? Probably not because who talks to you about how to poop? Oh ya, we do! As someone who has dealt with undiagnosed digestive issues for my entire life, using the following techniques that I teach my patients every day has made such a difference in my life. Have you gone several days without being able to use the bathroom, or feeling bloated like you just need to empty your bowels but nothing is coming? Try these techniques!
Squatty PottyⓇ: Using a squatty potty allows for your knees to be slightly higher than your hips and this “shuts off” your pelvic floor muscles so that you can pass stool more easily! You don’t want your knees up in your chest so make sure not to get one too high (I usually recommend a stool that is 5-9 inches high, but this varies depending on the height of your toilet!) Another note, you should NEVER be hovering over a toilet. I know, toilets can be gross, but find another solution, your pelvic floor with thank you!
Abdominal Massage: An “abdominal” massage or “colon” massage is used to help stimulate peristalsis, the natural contractile motion that happens in your colon to propel stool through to your rectum. This is also a great way to activate the parasympathetic nervous system, the system responsible for “rest and digest.” Start with the pads of your fingertips on the right side of your body between your hip bone and belly button and gently massage upwards towards your rib cage, then across to the left side of your abdomen, and then downwards towards your left hip bone.
Physical Activity: Movement. Your body loves movement for so many reasons and digestion is one of them. So get out there and MOVE! Go on a walk, do yoga, stretch, lift weights, get your body moving and you’ll get your bowels moving.
Breathing: When you poop you should not be turning blue in the face or “bearing down” heavily! You should be breathing as you poop and thinking about your pelvic floor LENGTHENING and not contracting as you exhale. Try it, it’s harder than you think but so important.
If you want to learn more about how to help your bowels, reach out to a pelvic floor physical therapist or take our new course offered at our website: https://www.empoweryourpelvis.com/new-products/em-poo-wer-your-pelvis