How to encourage Poop
Natural Constipation Relief in 3 Easy Steps (MOO to POO)
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[Music]
hi I'm Michelle and today I'm going to
show you how to enter your bowels in
three easy steps so that you can avoid
straining when empty it's really
important to avoid straining when empty
your bowels
because repeatedly straining can cause
hemorrhoids products problems and
problems with butter and bowel so you
want to really avoid repeated straining
if you can so let's get started with the
correct position to set you up for
success with your technique let's start
I'm going to turn it aside on so that
you can see what I'm doing inside
position first step is taking the B part
so if it needs to be quite apart okay
some people like to use a stool now a
foot stool can elevate your knees higher
than your hips which is a nice position
but it depends on your heart and it
depends on at the height of the toilet
as well so if you're a shorter person
you might need to use a stool but I'm
telling tall I don't need to use a stool
to empty the bow so it's up to you and
depending on your height so you don't
need to necessarily is a stool you can
use a couple room and a troll wrench
gently your knees if you need to so
better apart and support it on your
knees and leaning your body forward
really important to maintain inward
curve in your lower back throughout the
whole movement and keep your spine
straight throughout so feet flat legs
apart
straight spine and upper body support
other key things now here are your three
steps and this is the new technique when
you start start by taking three or four
relaxed deep breaths and when you
breathe breathe into your tummy so I'd
like you to breathe in breathe into your
belly and relax the breath and again
breathe in right down to the base of
your lungs let your belly bulge forward
and relax just do a couple more but more
times breathing in
and out and sometimes just the breathing
itself can help you get started with the
bowel movement helping to relax the
pelvic floor one more time breathing in
and out now the second part step two is
to make your waist wide now you're
pushing power comes from the sides the
muscles around the side of the trunk not
down through the bottom okay so we don't
want to push down we want to actually
make our pressure come from the sides so
to do this we make the sound mmm so if
you say mmm you'll find the sides push
wide if you can feel that you can feel
that beneath your ribcage mmm ah you'll
feel that pressure there so make the
move sound then step three is to make
the sound and when you say ooh your
tummy bulges forward at the same time
the importance of that is when your
lower tummy bulges forward it opens up
the anus feeder and helps to release the
pelvic floor muscles which allow the
stool to pass if you're pulling your
tummy in and pushing down your anal
sphincter will tighten up so you need to
sit tall mmm waste wine so I'm imagining
myself maybe like a barrel as I bulge in
my tummy for ooh and hold both the move
throughout if you need to push further
mmm again to push further keep pushing
and then release now I'm obviously
holding my side here you'd be leaning
forward with that technique supporting
your trunk at the end of the movement
lift and squeeze through your pelvic
openings to finish off the movement
altogether so we've gone through the
three steps there and in addition to
setting up the correct technique relaxed
breathing for starters then say hmm and
then ooh so I really hope this technique
helps you to empty about at home if
you're still having problems with your
empty you might find that the stool is
too hard and
can watch my video linked up above for
us foods that actually help to keep the
stool soft
otherwise thanks so much for watching
today I really hope this video helps you
you can subscribe below for more of my
videos and I'll see you next time bye
for now
[Music]
