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Everyone Poops Wrong

Do You Do Any Of These Things?

  • Sitt on the toilet for long periods of time.
  • Strain To Get Poop Out
  • Hover Over A Toilet Seat
  • Poop While Distracted
  • Take Laxatives To Deal With Constipation
  • Think Pooping 1x Per Day Was “Regular” Accept That Hemorrhoids or Fissures Are Normal

Bowel movements are not only a key indicator of gut and digestive health but are directly related to the health of your pelvic floor.

So if straining to poop is wrong how should we be going #2?

Breathing our poop out!

It’s not as disgusting as it sounds. What this means is correlating our breath with our pelvic floor allowing these essential muscles to relax and allow the stool to descend through the colon and large intestine and out of our bodies.

Why does it matter if you are straining to have a bowel movement? When we strain we are applying pressure to all of our internal organs. For people with female anatomy the pressure is applied to all of our internal organs; colon, uterus, bladder and rectum. That pressure can lead to a descent of these pelvic organs also known as a Pelvic Organ Prolapse.

But if we are dealing with constipation that can lead to the need to strain. Hard dense stool can lead to hemorroids and anal fissures.

So what should we do to optimize our poops?

  1. Hydrate this helps with digestion
  2. Each a fiber rich diet this will help with stool consistency
  3. Use a squatty potty elevating the legs will help straighten the anal rectal angle which allows the poop to come out more easily.
  4. Breathe your poop out – we will go into exacly how to do this next.

HOW TO BREATHE YOUR POOP OUT

  1. Sit on the toilet, don’t hover. Squatting activates your pelvic floor and makes it harder to relax these muscles.
  2. Lean forward with your hands on your knees or elevate your legs on a Squatty Potty or stool
  3. In that position take 3 deep belly breaths and on the top of the 3rd breathing gently bare down.
  4. Repeat as needed.

Other helpful tips

Don’t ignore the urge to poop this will enlarge the size of your colon, store more feces and reduce and dampen the urge signal.

Using laxatives can create a dependence focus on fiber intake and hydration to improve regulation.

AUTHOR

Allison Feldt

Body Motion Physical Therapy

"We Help Women Through Fertility, Pregnancy, Birth, Postpartum and Beyond So They Can Live Active, Confident, Healthy Lives Without The Need For Medication Or Surgery"
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