Squatting Overcome Constipation

For those of you who have problems with constipation (difficult bowel movements), here are some tips you can do to smooth the problems you face as quoted from the healthfreetips site:

1. Sit if necessary
The way you sit on the toilet can make big changes to ease your bowel movements.

The "natural" position of bowel is to squat. Many people are squatting when bowel movements can reduce the problem of constipation.

While squatting cannot be done, many people who adopt 'semi-squat' can also help with constipation problems. Perform these positions with the tools to hold such a high bench about 20-30 cm. If possible, you can lean back and stick your elbows on the thighs to be more relaxed.

2. Take a Breath
It's important for you to be able to regulate your breathing while trying to push. Many people do this when it was defecating. Inhale deeply and hold it briefly, remove it slowly while you are trying to push. Avoid defecating on the toilet seat, try to soothe your shoulders and breathe normally. It would be easier if when you take a deep breath through your nose, and pull it out through your mouth.

If you find yourself unable to push it perfectly and feel hard, try to breathe more gently and quietly, or use the rhythm with a buzzing sound.

3. Straining without Forcing
The best way to open up your anal hole is to use abdominal (stomach muscles) to push. Lean your torso forward, this will help you to relax and put your elbow on your thigh lean let your shoulder limp. Create your abdominal muscles to stand out so make your waist a bit wider. Then use your abdominal muscles to push your rectum, slowly just do not be too pushy.

If this does not succeed, try again on another day and do not be desperate to try. But if it makes you suffer constipation problem, see your doctor.