Emptying the bladder properly is generally a daily activity and everyone often thinks that they’re going to the toilet the right way. But how do you go to the toilet the right way? Properly emptying the bladder and the intestines can be done by sitting straight on the toilet so that the body can relax. You can achieve this by having a calm abdominal breathing pattern and by taking your time with your toilet visit. Pee and poop empty in one go and don’t disrupt your business to prevent remaining feces or urine. For the rest, pushing is the enemy of a good dump. Pushing tenses up the pelvic floor muscles. Tense pelvic floor muscles narrow the anus or urethra. If you’re experiencing issues on the toilet or if you’re reading this article because of interest or preventative measures, then you’re at the right place. I’ll take you through different tips and advises for your toilet habits. Read here my 22 tips to be able to pee and poop properly.
If you’re still looking for more tips, advises or in-depth information after this article, feel free to look around at the website. There’s a lot more! The website is filled with information, tips, a webshop, and exercises when it comes to issues or problems in and around the pelvis.
Let us first delve into some information about the bladder and the intestines.
The bladder. How does it work?
The bladder is the organ that catches our urine. The bladder can save up to 200 to 500 ml urine. If your bladder has reached the max, you will experience an urge to pee. On average, we urinate 5 to 7 times throughout the day. At night it’s a lot less, once on average. You can train your bladder. It’s possible to hold up your urine for a longer period of time by increasing the capacity of your bladder. If you’re going too often and too quick, your bladder can even decrease in capacity. However, holding your urine doesn’t always give you benefits. The wall of your bladder can weaken if you stretch it up too much, and then the bladder can’t squeeze itself empty anymore. Vind a balance between your liquid intake and the amount of visits to the toilet. A good liquid intake is about 2 liters of water a day. This does sound like a lot, and it is, but it’s still fairly easily to achieve it. Drink water and tea to get to the 2 liters.
The intestines. How do they work?
Snake-like organs are located in the lower abdomen and the pelvic area. The intestines. The intestines are also called the brain of the abdomen because they regulate everything when it comes to absorption and the breaking off of nutrients. Your intestines are intelligent. They are the system where your food gets processed and the trash gets pushed out. Your intestines are, contrary to popular belief, very clean organs that self-clean once in a while. The intestines don’t have to get cleansed, which is a common misconception. The small intestine blends into the large intestine, and the large intestine blends into the rectum. The rectum is the storage room that holds the feces so that they can prepare for their last journey. If the feces or eventual gas stacks up in the rectum, you will feel an urge.
It’s recommended to immediately go to the toilet when you feel an urge. There will be a big chance for obstipation to develop if you don’t. Poop that stays too long in the intestines will become drier and drier. The drier your feces, the harder it is for your feces to exit. If you have to push too hard to get it out, you can damage some things or develop hemorrhoids or a get prolapse because of overloaded or weakened pelvic floor muscles. A normal bowel movement means that you go to the toilet for a number two at least once a day. It’s important not to push. The biggest key for pooping is to relax. Relax the pelvic floor muscles and let gravity do its work.
Pushing during peeing and pooping is wrong!
Let’s discuss the ideal way to pee and poop. The toilet habits.
With both peeing and pooping is the following key: Relaxing. A lot of people think that you need to push to be able to pee or poop properly empty, but that isn’t true at all. It’s quite the opposite, actually. You have to be able to relax your pelvic floor muscles so that you can pee and poop the right way. Your pelvic floor muscles are actively keeping your anus or urethra shut the entire day. So to be able to go to the toilet, you really need to release these muscles. You’re only making it harder on the pelvic floor muscles. You’re narrowing the exit.
22 tips to be able to pee and poop properly
12 tips and advises for urinating the right way:
Urinating properly isn’t easy at all. And maybe you have been urinating the wrong way all this time. Read through the tips and advises below so that you can improve your ways. You can apply these important tips immediately.
Tip 1: Urinating when seated.
Relax and sit up straight on the toilet. The toilet is designed for that. Take a proper seat on it.
Tip 2: Stability.
Sit with your feet placed firmly and flat on the floor. Can’t you really reach the floor? Then grab a stool to make it easier for you.
Tip 3: Place your feet on hip-width.
Keep your knees on hip-width. So spread your legs, but not too much. Keep them right in front of you and don’t push your legs together.
Tip 4: Sitting posture.
Keep your posture in mind. Sit up straight, but don’t sit with a hollow lower back. Keeping your lower back a bit rounded is preferred.
Tip 5: Breathing.
Breathing is important to prevent increasing abdominal pressure. Place your hands on your lower abdomen, relax your shoulders and breathe towards your hands.
Tip 6: Relaxing.
Relaxing is the most important. Empty your mind and try to relax the pelvic floor muscles. You can trigger this by shortly retracting the penis or vagina. Fully let everything go after. When you’re properly relaxed, you will have no trouble emptying everything.
Tip 7: Taking time.
Take your time. You’ll be way too worked up if you rush yourself. Take your time and calmly stay seated.
Tip 8: Pushing is the enemy.
Even if you feel like you have to push, don’t do it. The urethra will only become more narrow which makes it harder for the urine to come out.
Tip 9: Pee in one go.
Don’t disrupt the stream of urine, even when you think that it’s an exercise, because it isn’t. There’s a chance that urine will remain in the bladder if you disrupt it, and then it can possibly get inflamed.
Tip 10: Tilting your pelvis.
Tilt your pelvis forwards and backwards when you think you’re done. A few droplets can still escape.
Tip 11: Tensing up the pelvic floor muscles.
Tense up your pelvic floor muscles when you think you’re finished. Let go of the tension, and you’ll notice that some urine will still come out.
Tip 12: Wiping or rinsing?
This tip is for women. Rinsing is better than wiping. Bacteria can stay behind when you wipe, and you wash them away when you rinse. Do dab it dry after.
10 tips and advises for pooping the right way:
Pooping properly, like peeing, isn’t too easy either. Maybe you’ve been pooping wrong again and have you been straining too much. Have a read through the tips and advises below. You can apply these immediately as well.
Tip 1: The posture.
Your posture is very important when you poop. Sit firmly on the toilet and make good use of the toilet seat. Sit up straight. Round your lower back slightly. Don’t sit with a back that’s too curved.
Tip 2: The position of the feet.
Place your feet firmly on the floor. Make sure that you have a proper foundation.
Tip 3: The level of your knees.
Using a stool might come in handy if you can’t reach the floor properly. It’s a good idea in general to have a stool in the house. It can help to level your knees so that the hips are in a smaller angle than 90 degrees. The intestines will be placed in a more beneficial position.
Tip 4: Breathing.
Keep your breathing in mind. Breathing decreases the abdominal pressure and prevents straining. If necessary, place your hands on your lower abdomen and breathe towards them.
Tip 5: Taking time.
Take your time and don’t rush yourself. It’s important to take your time so that you can fully empty your intestines.
Tip 6: Relaxing.
Properly relax your pelvic floor muscles. Make it easy for your pelvic floor muscles and don’t strain or push, thus tense them up. The exit will only become more narrow.
Tip 7: Pushing is bad.
You can only develop conditions when you push or strain. Think of hemorrhoids or an organic prolapse, for example. You’ll overload your pelvic floor muscles this way.
Tip 8: Tilting the pelvis.
Just like with urinating, it’s important to tilt the pelvis when you’re done. A stowaway can still show up!
Tip 9: Tensing up and relaxing the pelvic floor muscles.
Tense up the pelvic floor muscles by retracting the vagina, penis or anus. Let everything go after, leftovers can still come out.
Tip 10: Rinsing is better than wiping.
Rinsing is better than wiping. Wiping often causes your anus to become dry and damaged because of the toilet paper. You can also use wet wipes, those are very hygienic as well.
Do you feel an urge to poop or pee? Great! Don’t speedrun your visits so that you can get everything out as fast as possible. Instead, take your time. Take a seat and follow these steps. Relax yourself and your muscles and don’t rush. Properly breathe towards the lower abdomen, place your hands on your lower abdomen if necessary.
It’s also smart to first get the urges under control before you immediately run to the toilet. Tense up the pelvic floor muscles. This way you get control over your stools. Relax the muscles once you’ve reached the toilet.
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 web shop 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.
