4 Simple Tips to Improve Your Bowel Movements

By Marin Cole - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Did you know there’s actually a right way to poop? It’s not something people usually talk about—except here at Empower Your Pelvis! As someone who has dealt with undiagnosed digestive issues most of my life, I’ve learned a few techniques that have made a world of difference. These tips are ones I now teach my patients daily. If you've ever gone days without a proper bowel movement or felt bloated, like you need to go but can’t, these methods might help.

1. Use a Squatty PottyⓇ

A Squatty Potty helps position your body to pass stool more easily by raising your knees slightly higher than your hips. This posture relaxes your pelvic floor muscles, making it easier to have a bowel movement. But don’t raise your knees too high—something in the 5-9 inch range works for most toilets. And remember, never hover over the toilet, even if it’s not the cleanest. Your pelvic floor will thank you!

2. Try Abdominal Massage

An abdominal, or colon massage, can stimulate peristalsis—the natural contractions that move stool through your colon. This gentle technique also activates the parasympathetic nervous system, which promotes "rest and digest." To perform the massage, place the pads of your fingertips on the right side of your abdomen between your hip bone and belly button. Massage upwards toward your rib cage, then move across to the left side of your abdomen, and down toward your left hip bone.

3. Get Moving

Physical activity is a fantastic way to get your digestive system going. Whether it’s a walk, yoga, stretching, or lifting weights, movement helps encourage bowel movements. So, get out there and get moving!

4. Focus on Your Breathing

When you're pooping, you shouldn’t be straining or holding your breath. Instead, breathe naturally and focus on your pelvic floor lengthening as you exhale. It’s more challenging than it sounds but incredibly beneficial.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Improve Your Digestive Health with Our Bowel Health Program

Are you ready to take control of your bowel health and enjoy regular, comfortable bowel movements again? Join our Bowel Health Program for expert guidance, continued support, and proven solutions that can help you achieve lasting digestive wellness. Don’t wait—start feeling better today!

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)