Скачать или смотреть Try These Strategies to Improve Bowel Regularity: 🔹 Pelvic Floor Relaxation Techniques – If the

Try These Strategies to Improve Bowel Regularity:

🔹 Pelvic Floor Relaxation Techniques – If the pelvic floor muscles are too tight, they can prevent full evacuation. Learning how to relax these muscles through proper breathwork and coordination training can improve motility.

🔹 Behavior & Habit Changes –
✔️ Go when you feel the urge – Delaying can lead to harder stools and a sluggish bowel.
✔️ Optimize toilet positioning – Use a footstool to mimic a squat position for better alignment.
✔️ Create a routine – A consistent schedule (such as sitting on the toilet after meals) can train your body.

🔹 Nervous System Regulation – Chronic stress shifts your body into a sympathetic (fight-or-flight) state, reducing digestive function. Deep breathing, vagus nerve stimulation, and relaxation techniques can help restore motility.

🔹 Diet & Hydration –
✔️ Magnesium citrate or glycinate – Helps soften stool and relax the bowel.
✔️ Hydration – Drinking enough water is essential for soft, easy-to-pass stools.
✔️ Fiber balance – Both soluble and insoluble fiber (vegetables, chia seeds, flax, cooked greens) promote healthy digestion.

🔹 Manual Therapy & Movement –
✔️ Colon massage – Helps stimulate movement along the digestive tract.
✔️ Visceral mobilization – Improves mobility and circulation to the intestines.
✔️ Exercise & movement – Walking, deep squats, and core activation exercises can encourage motility.

A pelvic floor physical therapist can assess whether your constipation is related to muscle tension, coordination issues, or lifestyle habits and create a personalized plan to restore proper bowel function.

⁉️ Have questions? Feel free to write your questions in the comments!

🌿 With a mindful approach to your health
Dr. Jessica Babich PT, DPT, CFMT

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