Stop squatting on the toilet! These 4 actions can get rid of constipation

You clearly have the urge to defecate, but once you sit on the toilet it’s a torture and you can’t defecate? A Japanese constipation specialist said that in order to improve constipation problems, in addition to changing eating habits, you might as well make use of your spare time to moderately engage in four actions that help stimulate the anal sphincter and gastrointestinal motility. This is a good way to effectively promote defecation and eliminate the problem of stool retention!

How to get rid of constipation? Doctor: Adjusting your diet can help you regain your bowel movement

In order to defecate successfully, many people often force themselves to squat on the toilet until they can defecate smoothly. This method not only fails to achieve the goal effectively, but in the long run it is more likely to cause hemorrhoids due to improper anal force. What should we do if we want to improve the annoying constipation symptoms and bring back the urge to defecate?

Japanese constipation specialist Dr. Hiroyuki Kobayashi wrote in his book "Eat Healthy at Convenience Stores: The "Convenience Store Diet Pairing Method" by famous Japanese doctor Hiroyuki Kobayashi, that balanced meals can keep your intestines healthy! ” mentioned that the key to smoother bowel movements is to develop a habit of eating three meals at regular times and in regular amounts, consume enough dietary fiber, and increase water intake.

Is it painful to have difficulty defecating? Experts teach 4 exercises to train the anal sphincter and make defecation smoother

If constipation is not completely resolved after changing your diet, you may want to use your free time to exercise the sphincter on the outside of the anus to help the stool pass smoothly. The sphincter located outside the anus plays a very critical role in human defecation. Dr. Hiroyuki Kobayashi provides the following 4 exercises to train the abdominal muscles and stretch the anal sphincter for reference by people with constipation and defecation difficulties:

Anal training to promote bowel movements

★Action 1/Outer stride squat:

Spread your legs as wide as possible and lower your hips into a squat. Place your elbows or palms on your thighs and use the backward pressure to stretch your hip joints. If it is very painful, you can change to pressing back on one side and hold it without moving for 10 to 15 seconds.

effect:

Exercise the external anal sphincter or abdominal muscles to increase the muscle strength to push out stool from the body. Do it every day after dinner or before going to bed, and you will feel smoother the next morning.

★Action 2/Sphincter twist:

After holding onto the back of a chair or something, open your legs and squat down. Maintaining this position without moving will have a certain effect, but if you can slightly twist your upper body left or right, the effect will be more obvious.

effect:

Proper stimulation of the anal sphincter can help improve the sensory function that transmits defecation information and quickly produce the "urge to defecate".

[Massage to promote bowel movements that can also be done while using the toilet]

★Action 3/Spiral massage:

Place your fingers together and place them on the right lower abdomen. Start from the right side, pass under the ribs, and then move clockwise toward the left abdomen and lower left abdomen, massaging slowly as if drawing a spiral.

effect:

Massaging the four corners of the intestine will be more effective when the body is warm. Therefore, it is recommended to massage while taking a bath.

★Action 4/Twist forward:

After sitting down, gently lean your upper body forward, put your elbows on your knees, and while supporting your upper body, slowly twist left and right. Try various angles or directions as much as possible to stimulate the anal sphincter.

effect:

The twisting motion increases stimulation to the anal sphincter and promotes bowel movements. Don't be in a hurry when doing it, you should calm down and relax.