The way we’re going to the toilet is called the toilet habit. It’s important that you relax on the toilet, and not push. Pushing tenses up the pelvic floor muscles which will prevent feces and urine to exit through the anus or urethra. Relaxing is a good toilet habit. Though it’s commonly thought that pushing on the toilet helps with pooping or peeing, but that isn’t the case. We’re going to the toilet 7 times a day on average. It’s important to know how you can pee or poop without developing or increasing any issues. What are you doing on the toilet, and what can you do better in some situations? Because we’ve been developing our own toilet habits for years, we are only starting to actively think about it after physical issues have occurred. I’ve researched the ideal ways to pee and poop for you.
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A lot can be found about the right ways to pee and poop. I’ve collected the most useful information for you and summarized them here. Feel free to have a read. You can also continue discovering the website, there is a lot of information at the ready, this also counts if you’re looking for in-depth information about specific issues or conditions. You can also click on the blue words to directly go to more in-depth information.
Peeing and pooping properly is harder than you think.
It may sound a bit exaggerated, but there are a few people that really know how to pee and poop. You think you know, because how difficult can it be? But does that also mean that you know that you shouldn’t push during both peeing and pooping? There are a lot of things that you aren’t aware of yet. Yearly, a lot of issues resolving the bladder or intestines arise from bad toilet habits and overly pushing on the toilet. But how do you pee/poop properly? I’ll go through it with you and discuss peeing and pooping apart. They’re alike, but of course they still differentiate.
4 steps to reach the ideal posture on the toilet.
Let’s begin with the posture. Sitting is recommended with both peeing and pooping. We are able to relax most while we’re seated.
- Step 1: Sit straight on the toilet.
Sit straight on the toilet and use the back lid of the toilet as eventual back support. - Step 2: Place your feet firmly on the floor.
Place both feet firmly on the floor. Rest your hands on your knees. Use a stool if your feet aren’t able to reach the floor properly. This gives you a good base and provides support. A stable foundation places your pelvis in the right angle so that you can have a proper dump. - Step 3: Loosen up your clothes.
Properly move your clothes out of the way. Make sure that your clothes aren’t suffocating your body parts. - Step 4: Sit on the whole toilet seat.
And lastly, sit on the entire toilet seat. So don’t sit on the edge, and surely don’t hang above it. Remember, the toilet seat is cleaner than the door handle, wherever you are.
6 tips to empty your bladder in the best way possible.
Alright, now that we know how to sit on the toilet, we will discuss the first action. Peeing. Do you want to pee while standing? Preferably not, but when you’re still young you can do that. Keep in mind that you shouldn’t lock your knees, but that you slightly bend through them.
- Tip 1: Relaxing.
Relaxing is key. Let it flow. Open the gates. Let it go and don’t push it. The pelvic floor muscles have been subconsciously busy all day with keeping your anus and urethra closed. So when you want to pee or poop, it’s important to let go of these pelvic floor muscles so that you can do your business. - Tip 2: Don’t put in extra effort. Pushing is forbidden on the toilet.
Putting in effort only narrows the urethra, so don’t push. You may think that you’re done peeing sooner but that isn’t true. You tighten up the opening which makes the urine have to go through a more narrow urethra. - Tip 3: Take your time.
Calmly pee in one go. Don’t rush yourself. Empty the bladder properly and don’t be too rushed. The longer you take with peeing, the longer it takes before you have to pee again. - Tip 4: Tilting the pelvis.
Tilt your pelvis back and forth by hollowing and rounding your lower back when you think you’re done peeing. You’ll notice that something will still come out. This way you will properly empty your bladder. - Tip 5: Tensing up and relaxing.
Is the urine staying away? Do you have the idea that the urine is being blocked? Tilt the pelvis back and forth a few times. Isn’t this successful either? Tense up all of your pelvic floor muscles, so your anus and vagina/penis. Try to retract them. And then fully let go. Repeat this a few times and the floodgates will open! - Tip 6: Go pee when you need to pee.
Relaxing is incredibly important. Don’t hold it up for too long when you feel the urge to go. This prevents you to have struggles with relaxing.
6 tips to empty your intestines in the best way possible.
Keep the tips about your posture in mind when you poop. Take a proper seat on the toilet and sit up straight with your feet placed firmly on the floor.
- Tip 1: Schedule a moment to relax on the toilet.
It’s preferred to go to the toilet 10 to 15 minutes after you’ve had a meal. The intestines are incredibly active after you’ve eaten, so the chances of a good turd are high. If you struggle with pooping, it’s smart to relax on the toilet after a meal. - Tip 2: Breathing.
Relax and breathe properly towards your abdomen. If necessary, place your hands on your lower abdomen so that you can breathe towards them. A proper abdominal breathing pattern keeps the abdominal pressure low and makes sure that the intestines get all the space they need. - Tip 3: Tense up and relax.
Tense up and relax the muscles of the anus and with that the pelvic floor muscles. Retract the sphincter and let go again. It’s easier to relax the pelvic floor this way. Tensing up for a moment can make you relax easier. Tense up the anus by retracting it. Keep the tension for a few seconds and then fully let go. - Tip 4: Pushing lightly is allowed.
Breathe properly towards the abdomen. Makes sure that the abdominal pressure is low. You can push the air towards your anus. Don’t push too hard and don’t hold your breath. Push lightly while breathing out. - Tip 5: Tilting the pelvis.
You can also have a good breath in and make your back somewhat rounded by breathing out. This way you also tilt the pelvis. Don’t push along, but instead, change the angle of your pelvis. A slightly rounded back makes sure that your feces is positioned in the right angle. Gravity will be able to easily help you further. - Tip 6: Moving helps.
Do you still have the urge but nothing comes out? Try to intensely move after 10 minutes. Exertion motivates pooping. Especially bending the knees, walking and walking the stairs helps.
Summary.
These are the most important tips when it comes to peeing and pooping. These are tips you can use when you already have issues with obstipation, incontinence, excessive muscular exertion in the pelvis which makes you unable to relax, and other issues. It’s always a good thing to work on these points and get to work in a preventative manner. Let’s go through all tips and advises one more time.
4 advises about posture:
- Step 1: Sit up straight on the toilet.
- Step 2: Place your feet firmly on the floor or on a stool.
- Step 3: Properly move your clothes out of the way.
- Step 4: Sit on the entire seat.
6 important tips for peeing:
- Tip 1: Relax.
- Tip 2: Don’t give an extra push. Pushing is forbidden.
- Tip 3: Take your time.
- Tip 4: The tilting.
- Tip 5: Blocked?
- Tip 6: Go when you have to.
6 important tips for pooping:
- Tip 1: Schedule a moment to relax.
- Tip 2: Breathing.
- Tip 3: Tense up and relax.
- Tip 4: Pushing lightly is allowed.
- Tip 5: Tilting.
- Tip 6: Exertion helps.
And lastly, are you looking for more information?
Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips a webshop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
