To poop the right way, you must sit on the toilet with your knees above your hips, as this relaxes the puborectalis muscle, facilitating the passage of feces through the intestine.
Therefore, this position is ideal for those who suffer from constipation, which is characterized by dry, hard and difficult to eliminate stools. Constipation can cause bloating, abdominal pain and hemorrhoids, and is usually caused by a diet low in fiber and water, and a lack of physical activity.
Check out some foods that should be added to the diet to combat constipation.
What is the correct position
The correct position for pooping is to sit on the toilet with your knees elevated, above your hips, as if you were sitting on the floor. Staying in this position allows the puborectalis muscle to relax and free the intestinal passage, facilitating the exit of feces.
How to stay in this position
To achieve this position in the bathroom, you can use a footrest such as a small stool, a shoe box, a bucket or an upside-down basket.
The following video shows in detail what the appropriate position is to facilitate the passage of feces:
Why position is important when pooping
The position for pooping is important because it can make the passage of feces easier or more difficult. When sitting on the toilet as if you were on a chair, with your knees at the same height as your hips, the puborectalis muscle traps the intestine and prevents the passage of feces, as shown in the following figure.
The same does not happen when pooping in the cockroach position, as the muscle becomes more relaxed and releases the intestine, allowing the passage of feces.
More tricks to get rid of constipation
The best time to train the intestine to evacuate is after a meal as the entire gastrointestinal tract is stimulated, favoring the movement of feces to be expelled, thus avoiding the drying out of the fecal cake, which does not hurt the anus and is easy to eliminate.
Another tip to eliminate the discomfort of constipation, which can even make it difficult to lose weight, is to go to the bathroom whenever you feel like it and not hold your stool for too long. On the other hand, you shouldn’t push when you don’t feel like it, it can cause hemorrhoids.
Food to cure constipation
Small changes in eating habits help cure constipation, such as:
In addition to diet, it is also essential to practice physical activity at least 3 times a week, as exercise makes the intestine more active and helps combat constipation.
