Keep your feet flat
2
Sit with your knees bent higher than your hips
1
Take a deep breath
4
Lean forward slightly
3
Let your belly bulge outward
5
Relax your anal sphincter
6
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This position helps straighten your rectum — the channel poop travels down to leave your body. It also relaxes the muscles around your rectum, so you don’t have to strain.
You may need to place your feet on a footstool to keep your knees above your hips. This is especially helpful if your feet don’t reach the floor.
Breathing in through your mouth helps prevent straining and stops your pelvic floor from tightening up.
Brace as you breathe in and push your belly out, but don’t tighten your stomach.
This will help let the poop go. Take a deep breath to increase pressure in your stomach and push down on your anus.
BEST POOPING Position
for Constipation
Rest your forearms on your thighs as you lean forward, keeping your spine straight. The weight of your body will put extra pressure on your colon to help empty it.
