Tips and advises for your toilet habits can directly help when you are experiencing issues with pooping, urinating, or obstipation. The posture you take on the toilet plays the main role in this, but also keep relaxing on the toilet in mind. Properly being able to go to the toilet relies on being able to relax the pelvic floor muscles. The chances of fully emptying your bladder and intestines are the highest when your pelvic floor muscles are relaxed. The right abdominal breathing pattern can help by relaxing your pelvic floor muscles and the position of your pelvis can also influence your ability to go to the toilet. In this article you will find a variety of tips and advises to decrease issues like obstipation and having trouble with urinating or pooping.
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Going to the toilet is an activity that you’re barely thinking too much about. You’re doing what you’ve always been doing and that has always been going fine. But imagine if a proper visit to the toilet isn’t going naturally anymore. How do you know what you’re doing right and what you possibly need to revise on? I will help you. I have scoured through the internet and read the right books for this and I will sum up the most relevant information in a few short tips.
If you’re still looking for in-depth information then feel free to take a look at the website. I have prepared a lot of information for you. Think of the explanations and advises about the different issues, but also take a look exercises and other solutions that may be able to help you out. You can also directly click on the blue words so that you can immediately start reading about that specific subject.
Which issues do you need to keep an eye on for your toilet habits?
Generally there aren’t any conditions when it comes to applying my tips and advices about going to the toilet. Still you will only start to think about it when you’re experiencing some issues. You can always apply those tips and advices anywhere and everywhere you want. You can also take those steps as a preventative measure. This way you will decrease the development of those issues.
These tips are often being applied by people who are already having issues like:
- Having an overactive pelvic floor and experiencing issues with urinating and pooping.
- Having an organic prolapse in the pelvis like a uterus prolapse, bladder prolapse or intestine prolapse. Because your organs have been placed in a different angle it will be more difficult to go to the toilet, but a prolapsed organ can also compress another organ.
- Obstipation. This is often a consequence of an overactive pelvic floor, diet, or a disrupted fecal habit.
Tips and advises for on the toilet and for having trouble with urinating
Even though urinating sounds like a simple activity, the ways you can partake are endless. But what is right to do? How do you properly urinate? I’ve researched the internet and the library so that I could collect the best tips and advises for you. Let’s take a look at those 9 tips and advises.
9 tips and advises for the best way to urinate
Let’s first take a look at the 9 tips revolving around urinating. Which way is the best way for you to empty your bladder?
Tip 1: The toilet lid is your friend.
This is probably one of the most important tips I can give you: Use the lid! And I don’t mean to pee over it, but to take a proper seat on it. This also counts for men! Your pelvic floor relaxes the best when you’re seated. So let’s drop these turds!
Tip 2: The right toilet posture.
Sit up straight and let your hands lean on your knees. Use the back-lid as support if necessary. They are often meant for that. Otherwise make sure that your back is straight.
Tip 3: The position of the feet.
Place your feet flat and firmly on the floor. For the shorter ones among us it’s possible to use a step-up.
Tip 4: Relax.
Don’t push, instead, let it go. Relax instead of tensing up. Let it go. If you give extra pressure, pushes or tension, the urethra will narrow which makes urinating even more difficult.
Tip 5: Breathe through the abdomen.
Calmly breathe through the abdomen and let your pelvic floor muscles relax. Your organs will gain space and you’ll be able to relax when you maintain a good abdominal breathing pattern. If necessary, place your hands on your lower abdomen as a guide and breathe towards them.
Tip 6: The tilting of the pelvis.
Tilt your pelvis when you think you’re done urinating. Try tilting forwards and backwards. You’ll notice that some urine was still left in the bladder after all.
Tip 7: Tilt your pelvis to relax.
This tilting movement is also ideal if you have the urge to go to the toilet, but when nothing comes out. Tilting also provides relaxation. Properly tense up your pelvic floor muscles (retract the anus and vagina) and fully let go after.
Tip 8: From front to back.
This is for the ladies: Dab your privates dry from front to back, not vice versa. This prevents bladder infections.
Tip 9: Tensing up the pelvic floor muscles.
Tense up your pelvic floor muscles by retracting your vagina or penis when you stand up. You can safely stand up from the toilet when you do this.
Tips and advises for on the toilet and for having trouble with pooping.
I’ve summed up the results of my research in 9 important notes. Let’s take a look at them.
Tip 1: Having the urge means go!
Always go when you are having the urge to go to the toilet. Do you feel like you have to? Go!
Tip 2: The position of the feet.
Always take a seat. That’s the smartest to do during number two. Place your feet flat and firmly on the floor with your hands resting on your knees. Think about the step-up if you’re on the shorter side.
Tip 3: Keep your hips and knees in mind.
Hips and knees always have to be in an angle of 90 degrees. Grab a step-up if this isn’t always the case. You have to be able to relax properly.
Tip 4: A rounded back.
Have a slightly rounded back. Your pelvis will be in the right angle to poop when you do this.
Tip 5: The lowest point of your body.
If you slightly round your back like you did at tip 4, your anus will have become the lowest point of your body. Gravity will be able to help you out now.
Tip 6: Relax, and don’t push.
You shouldn’t push either, here! Let it drop. Relax and let it go. R
Tip 7: Tensing up and relaxing again.
Tense up the anus for a moment and let go of all the tension after that. This counts for the muscles in your buttocks as well. Don’t push but relax. Properly breathe through the abdomen. Don’t stop breathing, because this will increase the abdominal pressure which gives difficulty to poop again.
Tip 8: Urinating and pooping are alike.
Read the tips about urinating as well. They are pretty similar to those ones, so they’re easy to combine.
Tip 9: From front to back.
You also wipe your feces from front to back. Luckily, this is already common knowledge.
You’ve read quite some tips and advises now, and I hope they will be useful to you! If you still happen to have a lot of difficulty with pooping, I’ve prepared some basic exercises for you below.
3 basic exercises for obstipation:
It could be the case that you are having difficulty with pooping because of built up and dried up feces in the intestines. These feces stay in the intestines and have trouble with getting out. This can have several causes.
Exercise 1: Breathing.
Are you struggling with obstipation or aren’t the feces coming out by themselves? Calmly breathe through the abdomen, ten times in and ten times out, while sitting in the descripted position in the paragraph above. If necessary, place your hands on your lower abdomen and breathe towards them.
Exercise 2: Tilting the pelvis.
Tilt your pelvis back and forth for ten times. So take ten turns with hollowing and rounding your back. Breathe in when your back is hollowed and breathe out when your back is rounded.
Exercise 3: Moving helps with obstipation.
Haven’t you made any progress yet, but there’s still an urge? Put intense effort into something, like walking the stairs. Walk up and down a few times at a steady pace, then start the exercises above again. You’ll notice that movement and exertion helps battling obstipation and motivates your urges.
These tips and exercises pair well with eventual treatments. A doctor is the right first stop. They can refer you to a specialized pelvic practitioner or a pelvic physical therapist. These specialists will run you through some tips and advises as well. You’ll have a good head start if you’ve applied these points already. They’ll also ask you for a toilet diary. You can keep a toilet diary beforehand already. Write when you go to the toilet, how long it took, and how it went. This information will help the specialist to compose the right personal treatment for you.
Summary.
Let’s grab the most important notes for a moment. You can apply these exercises, tips and advises anywhere. Though it’s the case that people with an overactive pelvis, a prolapse or obstipation think more often about their toilet habits.
List of the urinating tips:
Tip 1: The lid is your friend.
Tip 2: Posture.
Tip 3: A good, firm foundation.
Tip 4: Relaxing is key.
Tip 5: Breathe through the abdomen.
Tip 6: The tilting.
Tip 7: Tilt to relax.
Tip 8: From front to back.
Tip 9: Tense up and stand up.
List of the pooping tips:
Tip 1: Having an urge means go.
Tip 2: Feet.
Tip 3: Keep your hips and knees in mind.
Tip 4: Rounded back.
Tip 5: Lowest point of your body.
Tip 6: Relax, don’t push.
Tip 7: Tense up and relax.
Tip 8: Peeing and pooping are alike.
Tip 9: From front to back.
You can also apply 3 exercises to decrease the obstipation issues:
Exercise 1: Breathing.
Exercise 2: Tilting your pelvis.
Exercise 3: Moving helps.
Take your time applying those but most importantly, relax. Take your time on the toilet. Don’t rush yourself. You can always seek out professional help. Go to the doctor when you’re experiencing issues. I’m sure that there’s a good solution for you.
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.
