How to Empty Your Bowels Without Straining

Hi, my name’s Michelle Kenway, and welcome
to Pelvic Exercises. Today I’d like to teach you how to empty your
bowels without straining. Couple of components to this addressing really good posture,
and really good technique so that you don’t stain through your pelvic floor when you empty
your bowels. All right, first of all let’s set up our posture.
So, sitting on a chair at home to practice, what I want you to do is take your legs apart
feet are flat on the ground. Now I want you to incline forward and rest your hands on
your knees or your thighs in that position. You can see that I’ve got an inward curve
in my back and that’s very important for making sure that I empty my bowel fully. So this
is my nice position: feet apart, also legs apart, feet are flat, leaning myself forward,
upper body fully supported on my thighs. Now, let’s get down to the technique.
There’s two parts to this technique. It’s called a brace and bulge technique. Now when
you brace, bracing means to make your waist wide and this is where your pushing power
comes from your bowel movement. If you put your hands onto your sides, if you say Mmmm. Mmmmm, you’ll find that your sides move wide. The pushing comes from your diaphragm
moving down rather than pushing down through your bottom to empty your bowels, so…The
sound is Mmmm and the action is hands will go wide. Have you got that? Try again.
Mmmmm and feel your sides go wide. Now the second part of this is to make your
belly move forward. When you lower your abdomen forward, it actually releases helps to release
and open up your anal sphincter, to allow that bowel movement to move out. So the action
is: bulging forward and if you say Oooo, you can bulge that abdomen forward. (You might
see it better side-on.) So if you say Oooooo, abdomen bulges forward and you’ll release
and let go that anal sphincter. So let’s put that all together, two parts.
Mmmm and make your waist wide and Ooooo so that sound is Mmmooooo. I try
to visualize myself into a barrel, in that my waist is going wide and my abdomen is bulging
forward in that process, as I’m supporting my upper body. If you need to continue feeling
whether your muscles are working, you can lean forward with one hand wrapped around
your middle, to feel that those muscles are still bracing and bulging.
So let’s try that all together one last time. I’ll come side-on, so: Address your posture.
Legs are wide. Leaning yourself forward and here we go. So we’re going to go a Mmmm,
waist wide. Oooo, bulge your tummy forward, keep bulging, keep bulging, keep bulging,
if you need to push any further, make your waist wide further and slowly relax at
the end of the movement and at the end of the movement, drawing up through your back
passage, pelvic floor muscles lifting your pelvic floor muscles back into their original
resting length. So, what have we gone through today? We’ve
gone through a brace and bulge technique that will help you to empty your bowels without
straining. So, I hope that helps you to keep a healthy pelvic floor and goodbye for today.

100 Replies to “How to Empty Your Bowels Without Straining

  1. Good luck guys I did it, got abit told off because I blocked the toilet and
    I felt shivery but I feel so much better now

  2. Help i cant take a poopie and it hurts like a lot i had my cat stand by t he toilet and meowwwwwwwwwww and its been 6 days pls help ;(

    edit: i had to go to the er and some funny looking men stuck a thing up my bootyhol and it squirted water up my butthol and i can take a poopie thanks for not helping y ou big poopies!!!!!!😑😗😋😘😂🤔😋😐😎😊😙😋😐😎😗😋😗🙂🤔🤗🤔😎😗😁😗😋😅😎😋😉😋😆😊😗😊😗😁😁😁😁😎😎😎🤗🤗🤗😋😙😋😙😎😗😋😗😎😙😎💯💯💯💯😤😤💪🏻😤💪🏻💪🏻💯🙏🤔😘😅🙏😤🙏💯😂😅😘😉😊😉😤🅱🅱🅱🅱🅱🤓😛😜😝🤒🤑🤑🤑😱😨😰😧😰😧😰😧😰😰😰😨😰😨😨😨😨😨😨😨😨😨😨😨😨😨😨😨😬😬😩😩😩😩😩😩😩😩😩😩😩😩😬😬😬😬😬😬😩😩😩😬😬😩😬😩😬😡😡👿😰👿👹👿👺😧👿😈👿😈👹😈👿😠😳😠💀😾😼😾👩😽👩😽👽🙈😻🙈👦👩‍✈️👩‍⚕👩‍✈️👩‍⚕👩‍🌾👩‍💼👷🕵👷👩‍🔬👩‍✈️👩‍💼👮💂🙆🙍🙆🤰🙅🤰👯🗣👰🤰🙏👲🙋👥💁👬🕴👪💃👨‍👨‍👧‍👦👩‍❤️‍💋‍👩👨‍👩‍👦👨‍👩‍👧‍👧👭💑👪🕴👨‍👦‍👦👩‍👩‍👦👩‍👩‍👦✌👈✌👉✌👆👇👩‍👦‍👦👨‍👧👩‍👩‍👦‍👦👩‍👧‍👧🤘👌🤘👂👋💘👁👐👂✋❤👊👣👊👎👐💛💔💣💝🗯💨🗯💫💢💖💣💗👖🕳👗🕳👚🎒👚🎩🕶🛍🕶🛍👡👑🕶🛍🐱🐎🐅🐎🐯🐎🐯🐨🐐🐐🐨🐐🌱🌵🌱🍅🍈🍅🍐🍓🍑🧀🍑🍑🍑🍑🍑🍑🍑🍆🍝🍙🍝🍘🍜🍚🍷🍻🍷☕🍭☕🍭🍭🍭🍭🍭🌋🏕🌋🏕🏟🏚🏟🏚🌏🏟🌎🏰🕍🌁🏫🏰🏫🏰🏫🌃🏭🏭🏭🏭🏭💈🎡🌆🎡🚅🚉🚅🎰🎰🎰🎰🎰🎰🎰🎰🎰🎰🎰🚈🚆🚈🚆🚅🎰🎡💈🚗🚞🚗🚓🌔🕦🕦🕦🕦🌓🕦🌛🌖🌛🌘🌔🌙🌛🌗🌛🌚🌚🌚🌚🌚🌚🌪🌥🌪☀☀🌪🌞☔🌞⚡🌈☔🌀🌫🌥🔥🔥🌊🌊🌊🌊🌊

  3. my ravenous period cravings made me eat a bunch of chocolate cake yesterday and i can’t eat that shit because it makes me constipated so i’m tryna empty my bowels before i go to my friend’s house today bc i don’t wanna have to go then 😭😭😂😂😂

  4. this really helped me! thank you so much I don't know how much to thank you! this has been happening for 1 year after I came back from holiday.

  5. i haven’t pooped in like 2 weeks i have been doing it since i was 5 once i held it in for 2 months because i was scared it would hurt so bad

  6. so apparently my intestines are filled with (you know what) almost all the way up and it’s been filling up for the past few months and i didn’t know until two days ago but had anyone else had this problem before and did it cause the urge to pee cause this is a no stop problem for me but anyways now i’m wondering what my parents will think when they here me going MOOOOO on the toilet

  7. I'm stuck in my bathroom for about an hour. Because of my stool won't come out and it hurts when I try to push it. So I searched some vids, if there is one… Then I saw this and tried it and iy worked! It hurts butbit worked. Thank you for the tip!

  8. Guys please dont enter the bathroom with your phone. I can never "complete the mission" when my hands are doing something

  9. Well guys… i've had constipation for 2 months and a few days now. Everything feels weird, this change has effected my emotions and now i live in fear of death. But i know im fine. All i can say is, as long as you can make a few bowel movements a day, whilst struggling to poop, Then you will be ok for quite a while. Im taking movicol and senokot, a laxative and a stool softener. I have diarrhea when i take both of these.

  10. mimt constipation getting worse..complications due to type 2 diabetes think am dying..taking chinese tea it works but now nor ol d tym..discomfrt..pain ful stomach n feels heavy..wish now to scared agonizing ..

  11. Oh my….. if this is what its come to then I'll Mmmmmmm this shit out of me. I don't care if my neighbours hear me

  12. I have a friend who every time he releases a loud fart then turns to someone/anyone and says "I think I know what you mean". Happened in church last Sunday, and you could hear the anal release, the laughs and the ruined sermon.

  13. Dude my stomach hurts so bad
    I literally cryyy
    It’s been 14 days please help me
    It’s also burns do you have any advise on how to stop that?

  14. Ive been diagnosed with Anismus, following a stapled hemorrhoid surgery 5 years ago. x1 dilation surgery no improvement, then a rectal prolapse.. After that i was taken seriously and got biofeedback which showed no opening of bowel function, had x3 Botox treatments that work, but they quickly wear off. Im 3 months since 3rd treatment and gotta wait a further 2 months for the 4th. so im looking forward to being filled with gas and ibs like symptoms. I use these techniques and also use a squat stool. I believe the stapling of the hemorrhoids has caused nerve damage??? Ive tried loads of exercises but no difference. Best 1 from me is pinch your nose and try to blow out pushes your diaphragm down….discovered by flook, sat on toilet bunged up and sneezed and went…so i tried to replicate and the pinch nose emulates the sneeze!!!

  15. y’all Im CONSTIPATED here at 1am laughing at these COMMENTS while going MMM my neighbors about to call the cops any minute now i feel it

  16. i was looking up does visine make you shit because I saw it in some movie or tv show (not wedding crashers) and I came across this. i didn't realize I didn't know how to properly take a dump until now, and these comments are hilarious everyones constipated.

  17. I just have to look up these vids on yt and everytime it's like my body is like oh damn, she is trying to poop, let's help her out, cuz like as soon as I click the search bar to type or like just a few seconds into the video, and then I'm cured 🤯

  18. Yo, I literally never get constipated.
    I pooped and all was good and then I realised I wasn’t done pooping and wow here I am
    Anyone struggling do this:
    Walk around
    Do squats

  19. Imagine going to the toilet and someone at the next stall going "mOOOOOOOOO" 😂😂😂😂😂😂😂😂😂😂

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