How to Empty Your Bowels Without Straining
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How to Empty Your Bowels Without Straining


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 Comments

  • Cherryโ€ขBlossom~

    The video took way too long and did not work. I ended up just straining real hard and it came out. Folks, I've been through this so many times. Just push it out. Trust me, it works better.

  • amber xx

    Good luck guys I did it, got abit told off because I blocked the toilet and
    I felt shivery but I feel so much better now

  • sochad

    Help i cant take a poopie and it hurts like a lot i had my cat stand by t he toilet and meowwwwwwwwwww and its been 6 days pls help ;(

    edit: i had to go to the er and some funny looking men stuck a thing up my bootyhol and it squirted water up my butthol and i can take a poopie thanks for not helping y ou big poopies!!!!!!๐Ÿ˜‘๐Ÿ˜—๐Ÿ˜‹๐Ÿ˜˜๐Ÿ˜‚๐Ÿค”๐Ÿ˜‹๐Ÿ˜๐Ÿ˜Ž๐Ÿ˜Š๐Ÿ˜™๐Ÿ˜‹๐Ÿ˜๐Ÿ˜Ž๐Ÿ˜—๐Ÿ˜‹๐Ÿ˜—๐Ÿ™‚๐Ÿค”๐Ÿค—๐Ÿค”๐Ÿ˜Ž๐Ÿ˜—๐Ÿ˜๐Ÿ˜—๐Ÿ˜‹๐Ÿ˜…๐Ÿ˜Ž๐Ÿ˜‹๐Ÿ˜‰๐Ÿ˜‹๐Ÿ˜†๐Ÿ˜Š๐Ÿ˜—๐Ÿ˜Š๐Ÿ˜—๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿค—๐Ÿค—๐Ÿค—๐Ÿ˜‹๐Ÿ˜™๐Ÿ˜‹๐Ÿ˜™๐Ÿ˜Ž๐Ÿ˜—๐Ÿ˜‹๐Ÿ˜—๐Ÿ˜Ž๐Ÿ˜™๐Ÿ˜Ž๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ˜ค๐Ÿ˜ค๐Ÿ’ช๐Ÿป๐Ÿ˜ค๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ฏ๐Ÿ™๐Ÿค”๐Ÿ˜˜๐Ÿ˜…๐Ÿ™๐Ÿ˜ค๐Ÿ™๐Ÿ’ฏ๐Ÿ˜‚๐Ÿ˜…๐Ÿ˜˜๐Ÿ˜‰๐Ÿ˜Š๐Ÿ˜‰๐Ÿ˜ค๐Ÿ…ฑ๐Ÿ…ฑ๐Ÿ…ฑ๐Ÿ…ฑ๐Ÿ…ฑ๐Ÿค“๐Ÿ˜›๐Ÿ˜œ๐Ÿ˜๐Ÿค’๐Ÿค‘๐Ÿค‘๐Ÿค‘๐Ÿ˜ฑ๐Ÿ˜จ๐Ÿ˜ฐ๐Ÿ˜ง๐Ÿ˜ฐ๐Ÿ˜ง๐Ÿ˜ฐ๐Ÿ˜ง๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜จ๐Ÿ˜ฐ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜จ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฉ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฉ๐Ÿ˜ฌ๐Ÿ˜ฉ๐Ÿ˜ฌ๐Ÿ˜ก๐Ÿ˜ก๐Ÿ‘ฟ๐Ÿ˜ฐ๐Ÿ‘ฟ๐Ÿ‘น๐Ÿ‘ฟ๐Ÿ‘บ๐Ÿ˜ง๐Ÿ‘ฟ๐Ÿ˜ˆ๐Ÿ‘ฟ๐Ÿ˜ˆ๐Ÿ‘น๐Ÿ˜ˆ๐Ÿ‘ฟ๐Ÿ˜ ๐Ÿ˜ณ๐Ÿ˜ ๐Ÿ’€๐Ÿ˜พ๐Ÿ˜ผ๐Ÿ˜พ๐Ÿ‘ฉ๐Ÿ˜ฝ๐Ÿ‘ฉ๐Ÿ˜ฝ๐Ÿ‘ฝ๐Ÿ™ˆ๐Ÿ˜ป๐Ÿ™ˆ๐Ÿ‘ฆ๐Ÿ‘ฉโ€โœˆ๏ธ๐Ÿ‘ฉโ€โš•๐Ÿ‘ฉโ€โœˆ๏ธ๐Ÿ‘ฉโ€โš•๐Ÿ‘ฉโ€๐ŸŒพ๐Ÿ‘ฉโ€๐Ÿ’ผ๐Ÿ‘ท๐Ÿ•ต๐Ÿ‘ท๐Ÿ‘ฉโ€๐Ÿ”ฌ๐Ÿ‘ฉโ€โœˆ๏ธ๐Ÿ‘ฉโ€๐Ÿ’ผ๐Ÿ‘ฎ๐Ÿ’‚๐Ÿ™†๐Ÿ™๐Ÿ™†๐Ÿคฐ๐Ÿ™…๐Ÿคฐ๐Ÿ‘ฏ๐Ÿ—ฃ๐Ÿ‘ฐ๐Ÿคฐ๐Ÿ™๐Ÿ‘ฒ๐Ÿ™‹๐Ÿ‘ฅ๐Ÿ’๐Ÿ‘ฌ๐Ÿ•ด๐Ÿ‘ช๐Ÿ’ƒ๐Ÿ‘จโ€๐Ÿ‘จโ€๐Ÿ‘งโ€๐Ÿ‘ฆ๐Ÿ‘ฉโ€โค๏ธโ€๐Ÿ’‹โ€๐Ÿ‘ฉ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ง๐Ÿ‘ญ๐Ÿ’‘๐Ÿ‘ช๐Ÿ•ด๐Ÿ‘จโ€๐Ÿ‘ฆโ€๐Ÿ‘ฆ๐Ÿ‘ฉโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆ๐Ÿ‘ฉโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆโœŒ๐Ÿ‘ˆโœŒ๐Ÿ‘‰โœŒ๐Ÿ‘†๐Ÿ‘‡๐Ÿ‘ฉโ€๐Ÿ‘ฆโ€๐Ÿ‘ฆ๐Ÿ‘จโ€๐Ÿ‘ง๐Ÿ‘ฉโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆโ€๐Ÿ‘ฆ๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ง๐Ÿค˜๐Ÿ‘Œ๐Ÿค˜๐Ÿ‘‚๐Ÿ‘‹๐Ÿ’˜๐Ÿ‘๐Ÿ‘๐Ÿ‘‚โœ‹โค๐Ÿ‘Š๐Ÿ‘ฃ๐Ÿ‘Š๐Ÿ‘Ž๐Ÿ‘๐Ÿ’›๐Ÿ’”๐Ÿ’ฃ๐Ÿ’๐Ÿ—ฏ๐Ÿ’จ๐Ÿ—ฏ๐Ÿ’ซ๐Ÿ’ข๐Ÿ’–๐Ÿ’ฃ๐Ÿ’—๐Ÿ‘–๐Ÿ•ณ๐Ÿ‘—๐Ÿ•ณ๐Ÿ‘š๐ŸŽ’๐Ÿ‘š๐ŸŽฉ๐Ÿ•ถ๐Ÿ›๐Ÿ•ถ๐Ÿ›๐Ÿ‘ก๐Ÿ‘‘๐Ÿ•ถ๐Ÿ›๐Ÿฑ๐ŸŽ๐Ÿ…๐ŸŽ๐Ÿฏ๐ŸŽ๐Ÿฏ๐Ÿจ๐Ÿ๐Ÿ๐Ÿจ๐Ÿ๐ŸŒฑ๐ŸŒต๐ŸŒฑ๐Ÿ…๐Ÿˆ๐Ÿ…๐Ÿ๐Ÿ“๐Ÿ‘๐Ÿง€๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ†๐Ÿ๐Ÿ™๐Ÿ๐Ÿ˜๐Ÿœ๐Ÿš๐Ÿท๐Ÿป๐Ÿทโ˜•๐Ÿญโ˜•๐Ÿญ๐Ÿญ๐Ÿญ๐Ÿญ๐Ÿญ๐ŸŒ‹๐Ÿ•๐ŸŒ‹๐Ÿ•๐ŸŸ๐Ÿš๐ŸŸ๐Ÿš๐ŸŒ๐ŸŸ๐ŸŒŽ๐Ÿฐ๐Ÿ•๐ŸŒ๐Ÿซ๐Ÿฐ๐Ÿซ๐Ÿฐ๐Ÿซ๐ŸŒƒ๐Ÿญ๐Ÿญ๐Ÿญ๐Ÿญ๐Ÿญ๐Ÿ’ˆ๐ŸŽก๐ŸŒ†๐ŸŽก๐Ÿš…๐Ÿš‰๐Ÿš…๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐ŸŽฐ๐Ÿšˆ๐Ÿš†๐Ÿšˆ๐Ÿš†๐Ÿš…๐ŸŽฐ๐ŸŽก๐Ÿ’ˆ๐Ÿš—๐Ÿšž๐Ÿš—๐Ÿš“๐ŸŒ”๐Ÿ•ฆ๐Ÿ•ฆ๐Ÿ•ฆ๐Ÿ•ฆ๐ŸŒ“๐Ÿ•ฆ๐ŸŒ›๐ŸŒ–๐ŸŒ›๐ŸŒ˜๐ŸŒ”๐ŸŒ™๐ŸŒ›๐ŸŒ—๐ŸŒ›๐ŸŒš๐ŸŒš๐ŸŒš๐ŸŒš๐ŸŒš๐ŸŒš๐ŸŒช๐ŸŒฅ๐ŸŒชโ˜€โ˜€๐ŸŒช๐ŸŒžโ˜”๐ŸŒžโšก๐ŸŒˆโ˜”๐ŸŒ€๐ŸŒซ๐ŸŒฅ๐Ÿ”ฅ๐Ÿ”ฅ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ

  • breathing error

    my ravenous period cravings made me eat a bunch of chocolate cake yesterday and i canโ€™t eat that shit because it makes me constipated so iโ€™m tryna empty my bowels before i go to my friendโ€™s house today bc i donโ€™t wanna have to go then ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

  • AestheticCF

    this really helped me! thank you so much I don't know how much to thank you! this has been happening for 1 year after I came back from holiday.

  • jessica wood

    i havenโ€™t pooped in like 2 weeks i have been doing it since i was 5 once i held it in for 2 months because i was scared it would hurt so bad

  • Alicia Parfait

    so apparently my intestines are filled with (you know what) almost all the way up and itโ€™s been filling up for the past few months and i didnโ€™t know until two days ago but had anyone else had this problem before and did it cause the urge to pee cause this is a no stop problem for me but anyways now iโ€™m wondering what my parents will think when they here me going MOOOOO on the toilet

  • Mystic Harmony

    I'm stuck in my bathroom for about an hour. Because of my stool won't come out and it hurts when I try to push it. So I searched some vids, if there is one… Then I saw this and tried it and iy worked! It hurts butbit worked. Thank you for the tip!

  • Chris 21nod

    Guys please dont enter the bathroom with your phone. I can never "complete the mission" when my hands are doing something

  • Nytric

    Well guys… i've had constipation for 2 months and a few days now. Everything feels weird, this change has effected my emotions and now i live in fear of death. But i know im fine. All i can say is, as long as you can make a few bowel movements a day, whilst struggling to poop, Then you will be ok for quite a while. Im taking movicol and senokot, a laxative and a stool softener. I have diarrhea when i take both of these.

  • Wilma Afanes

    mimt constipation getting worse..complications due to type 2 diabetes think am dying..taking chinese tea it works but now nor ol d tym..discomfrt..pain ful stomach n feels heavy..wish now to die..so scared agonizing ..

  • Egipher Mutinta Manengu

    Oh my….. if this is what its come to then I'll Mmmmmmm this shit out of me. I don't care if my neighbours hear me

  • Marla Shidster

    I have a friend who every time he releases a loud fart then turns to someone/anyone and says "I think I know what you mean". Happened in church last Sunday, and you could hear the anal release, the laughs and the ruined sermon.

  • Elite Sidar

    Dude my stomach hurts so bad
    I literally cryyy
    Itโ€™s been 14 days please help me
    Itโ€™s also burns do you have any advise on how to stop that?

  • boosted13B

    Ive been diagnosed with Anismus, following a stapled hemorrhoid surgery 5 years ago. x1 dilation surgery no improvement, then a rectal prolapse.. After that i was taken seriously and got biofeedback which showed no opening of bowel function, had x3 Botox treatments that work, but they quickly wear off. Im 3 months since 3rd treatment and gotta wait a further 2 months for the 4th. so im looking forward to being filled with gas and ibs like symptoms. I use these techniques and also use a squat stool. I believe the stapling of the hemorrhoids has caused nerve damage??? Ive tried loads of exercises but no difference. Best 1 from me is pinch your nose and try to blow out pushes your diaphragm down….discovered by flook, sat on toilet bunged up and sneezed and went…so i tried to replicate and the pinch nose emulates the sneeze!!!

  • ูุงุทู…ู‡ ุงู„ุณู„ูŠุทูŠ

    I actually enjoy it when i get constipated bec i get to like watch these videos and read ur comments๐Ÿ˜ญ

  • thatcoolguy

    yโ€™all Im CONSTIPATED here at 1am laughing at these COMMENTS while going MMM my neighbors about to call the cops any minute now i feel it

  • moonpie เผ„

    iโ€™m constipated right now. itโ€™s coming out…it just got in the toilet. i think thereโ€™s more coming out

  • Joel Joseph

    i was looking up does visine make you shit because I saw it in some movie or tv show (not wedding crashers) and I came across this. i didn't realize I didn't know how to properly take a dump until now, and these comments are hilarious everyones constipated.

  • GoldenStripe 12

    I just have to look up these vids on yt and everytime it's like my body is like oh damn, she is trying to poop, let's help her out, cuz like as soon as I click the search bar to type or like just a few seconds into the video, and then I'm cured ๐Ÿคฏ

  • Asha and Shade

    Yo, I literally never get constipated.
    I pooped and all was good and then I realised I wasnโ€™t done pooping and wow here I am
    Anyone struggling do this:
    Walk around
    Do squats
    Crouch

  • AnastTheDogeHD -Fortnite, Minecraft

    Imagine going to the toilet and someone at the next stall going "mOOOOOOOOO" ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

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