How to Poop Properly: Tips for a Healthy Digestive System 💩
Written by Dr., Amanda Fisher, DPT, a pelvic floor therapist in Kansas City.
Did you know there’s a correct way to poop? It’s not something people typically talk about, but as pelvic floor specialists, we’re here to share some essential tips! If you’ve ever struggled with digestive issues like constipation or bloating, these techniques can make a significant difference.
1. Use a Squatty Potty®
A Squatty Potty® is a simple tool that can greatly improve your bowel movements. By elevating your knees slightly above your hips, this posture helps relax your pelvic floor muscles, making it easier to pass stool. However, avoid getting a stool that’s too high—generally, a height of 5-9 inches works best, depending on your toilet height. And remember, don’t hover over the toilet. Sit fully to allow your pelvic floor to do its job properly.
2. Try Abdominal Massage
Abdominal or colon massage is an effective way to stimulate peristalsis, the natural contractions of your colon that move stool toward the rectum. This technique also activates the parasympathetic nervous system, which helps with relaxation and digestion. To do this, place the pads of your fingertips on the right side of your abdomen, between your hip bone and belly button. Gently massage upwards toward your rib cage, then across your abdomen to the left side, and finally downwards toward your left hip bone.
3. Get Moving
Physical activity is crucial for healthy digestion. Your body loves movement, and so do your bowels! Incorporate regular exercise into your routine, whether it’s walking, yoga, stretching, or weightlifting. The more you move, the better your digestion will be.
4. Focus on Breathing
When you’re on the toilet, you shouldn’t be straining or turning blue in the face. Instead, focus on your breathing. As you exhale, think about your pelvic floor lengthening and relaxing, rather than contracting. This technique may take some practice, but it’s vital for healthy bowel movements.
Taking care of your digestive health is crucial, and with these tips, you’re well on your way to better bowel movements!
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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.
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With wellness in your pelvis-
Amanda Fisher
Owner, Empower Your Pelvis, a pelvic floor therapist in Kansas City (Overland Park, KS and Lees Summit, MO)
How to poop properly