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 thoughts on “How to Empty Your Bowels Without Straining”

  1. I don’t know what to do… I’m constipated, I took two stool softeners but it didn’t work.. can someone give me tips?

  2. I gave birth in January but for the last two weeks I have been feeling pain when getting rid of my stool what is the main reason

  3. Get some exercise, eat clean, sleep well and drink alot of water. Fitness isn't just about looking good, its a lifestyle. It ain't about living longer, it is about living happily. Take care and hope this helps.

  4. I try to poop and my stool is stuck I tried pulling it out with wipes but there’s so much I couldn’t I just ate a apple and drunk coffee I’ve been walking around my house and every time I try to go I get so much pain I start sweating like crazy and cry it’s impossible help

    Edited: I went to the er and they got it out I had impacted stool

  5. I have a quick question I’ve had diarrhea for about 11 days now. So I went to the ER yesterday and they said it was fine. Everything was healthy but my bowel was a bit Inflamed. They said I should drink more water and eat more fiber. But when I use the bathroom it’s either diarrhea or constipation. I had a CT scan. And I feel like I’ve been diagnosed. Can it be colon cancer ? I’m 18. I hope not. It’s not pain I feel it’s more of a discomfort. Like I can’t empty out my bowels

  6. I'm 13 and I've been constipated for a week. I've tried so many things but nothing helps. Can some one help me. I hope someone sees th is comment

  7. I've been constipated for days now and I can't poop. I don't think the stool softener is helping very well and I've been feeling very nauseous lately. I don't know what to do someone help.

  8. AMAZING!! I've had constipation my whole life, and am WAY too healthy and young to have gotten prolapse… I've taken astragalus,do yoga,eat well, and Your method for constipation helped me more than anything! Thank you, thank you! ( esp.the part of supporting my upper body! I'm top heavy)
    I think I'm going back to school to study pelvic prolapse and physio to do what you do! I spend 2hrs every night educating myself about it anyway… Sending you a handful of gratitude kisses all the way from east coast of states

  9. Well i was in a keto diet for 3days so on the 4th it was my birthday so that night my husband took me and my son bowling so i knew what to eat.. But he surprised me with 4 friends if ours so i had to drink so i just had 1 drink
    But the next day
    I was in the 🚽 for 10 mins trying to push but couldn't
    I was getting 😨 and sweating so i watched this video.. It did help
    I never in my life had this problem before
    But just watch that keto diet
    That 1 drink really hurted and scared me the next day.
    Thank you to this video..🙏👏

  10. OMG I have a severe case of hemorrhoids I got them from my pregnancy sitting on concrete nobody told me not to and my son is 11 and ever since I had him I've had problems to where most of time if I have a hard bowel movement I bleed and I'm sitting on the toilet I know this is about to happen and so I decided to go ahead and search through YouTube and your video was the first video and before I could even get to your second position or 2nd movement I was in relief thank you so much 11 years of pain strain in drama I can buy these bathroom stress-free thank you

  11. Imagine doing this in a public washroom 😂😂😂😂😂😂😂😂😂😂🤣🤣🤣🤣🤣🤣

  12. Just drink plenty of water
    And eat orange or drink orange juice
    Wait for 2-3 hours after drinking or eating oranges and solved

  13. This didn't work for me. Sit like your crouching when you go. Mabey eat some oatmeal and an apple first. (Worked for me.)

  14. Not afraid to admit it. I am TOTALLY watching this on the throne and it works! Human is as human does. Seriously helped. THANK YOU SO MUCH. (I also drank three tall thermoses of room temperature water).

  15. This 100% worked for me! And when I tell you I was constipated very badly, and usually I don't be constipated because I drink lots of water throughout the day and I usually just never ever have that problem maybe once every other year or so. however about a week ago I had this problem and I looked at this video and it worked 100% and I was constipated very very bad a enema was not even working but when I did this, it worked it was scary lol, but it worked! And it worked fast!

  16. I'm scared to have a shit because it hurts so I have to have laxatives tomoz ever since I have been constipated😭am I the only one

  17. Me…Welll….It's too big…And i'm trying not to get constipated again….First it comes out a little soft then it get's bigger….I'm gonna die 😭 and i also have been taking this pill and drinking this tea

  18. Easier said than done. I have a diagnosed spastic internal sphincter, which tends to involuntarily contract partially, sometimes for months. This causes difficult movements, not to mention chronic constipation. I believe it is something genetic as both my sister, mother, and I have had lifelong constipation.

  19. My lower back and spine are so messed up from surgeries and neuropathy that I can only go every 3 days. I literally get so full of crap I can't eat and if I strain, reflux pushes up my esophagus. I try different methods every few months. I am sick of this ****. Thank You.

  20. …everyone in the comments is so funny well most people! 😂😂😂 but it actually works!,!,

  21. I haven’t pooed in about 3 days now. It started off as normal diarrhea, but now I just can’t poop. I get the urge to but just cannot. I’m worried it might get worse. I’ve researched but I cannot find a clear explanation. Any advice?

  22. I havent drank alot of water that's the reason why and I have not pooped for the past 3 days. I just drank two cups of water and still, no poop. Am I going to die or what??

  23. I went to the toilet yesterday thinking I was finally ok! But then again my stomach is still hard and I don’t know why help

  24. Does this works? I really need help I've been having the urge to poop but i can't get it out its been four days now. I think im dying😭😭

  25. Omg this works! It took me tree times and a little bit of straining but i feel better now thank you so much you're an angel😭😭😭

  26. Drinking lukewarm water in the morning on an empty stomach 2 -3 cups a day before eating breakfast and wait for an 1hr or 2 hr and then eat. This will help alot not only for emptying but other problems as well like headache s

  27. Can I still eat a lot of food? I’m curious. Recently, I have a hard time passing stool… the stool isn’t hard, but it’s about pushing the waste out faster. Is it considered constipated? Can I still eat a lot food even I’m constipated?

  28. I’ve tried this and every other remedy and I still can’t get anything out except diarrhea 😓😓

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