To effectively empty your stool, focus on proper technique and body mechanics. Here’s a breakdown of how to facilitate bowel movements:
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Sit on the toilet properly: Ensure you are seated comfortably and in a posture that facilitates elimination.
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Brace your stomach muscles: Allow your stomach muscles to push forwards. This action helps to increase abdominal pressure, aiding in the expulsion of stool (Reference 1, 2).
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Repeat bracing with urges: With each urge to empty your bowels, repeat the bracing action described above (Reference 1, 3).
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Breathe correctly: Keep your mouth slightly open and breathe out. This prevents straining and helps to relax the pelvic floor muscles (Reference 1, 4).
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Engage anorectal muscles: As you finish, pull up your anorectal muscles (the muscles that control your bottom). This action helps complete the evacuation (Reference 1, 5).
These steps can help facilitate more complete and comfortable bowel movements.
