Hi, my name’s Michelle Kenway, and welcome
to Pelvic Exercises. Today I’d like to teach you how to empty your
bowels without straining. Couple of components to this addressing really good posture,
and really good technique so that you don’t stain through your pelvic floor when you empty
your bowels. All right, first of all let’s set up our posture.
So, sitting on a chair at home to practice, what I want you to do is take your legs apart
feet are flat on the ground. Now I want you to incline forward and rest your hands on
your knees or your thighs in that position. You can see that I’ve got an inward curve
in my back and that’s very important for making sure that I empty my bowel fully. So this
is my nice position: feet apart, also legs apart, feet are flat, leaning myself forward,
upper body fully supported on my thighs. Now, let’s get down to the technique.
There’s two parts to this technique. It’s called a brace and bulge technique. Now when
you brace, bracing means to make your waist wide and this is where your pushing power
comes from your bowel movement. If you put your hands onto your sides, if you say Mmmm. Mmmmm, you’ll find that your sides move wide. The pushing comes from your diaphragm
moving down rather than pushing down through your bottom to empty your bowels, so…The
sound is Mmmm and the action is hands will go wide. Have you got that? Try again.
Mmmmm and feel your sides go wide. Now the second part of this is to make your
belly move forward. When you lower your abdomen forward, it actually releases helps to release
and open up your anal sphincter, to allow that bowel movement to move out. So the action
is: bulging forward and if you say Oooo, you can bulge that abdomen forward. (You might
see it better side-on.) So if you say Oooooo, abdomen bulges forward and you’ll release
and let go that anal sphincter. So let’s put that all together, two parts.
Mmmm and make your waist wide and Ooooo so that sound is Mmmooooo. I try
to visualize myself into a barrel, in that my waist is going wide and my abdomen is bulging
forward in that process, as I’m supporting my upper body. If you need to continue feeling
whether your muscles are working, you can lean forward with one hand wrapped around
your middle, to feel that those muscles are still bracing and bulging.
So let’s try that all together one last time. I’ll come side-on, so: Address your posture.
Legs are wide. Leaning yourself forward and here we go. So we’re going to go a Mmmm,
waist wide. Oooo, bulge your tummy forward, keep bulging, keep bulging, keep bulging,
if you need to push any further, make your waist wide further and slowly relax at
the end of the movement and at the end of the movement, drawing up through your back
passage, pelvic floor muscles lifting your pelvic floor muscles back into their original
resting length. So, what have we gone through today? We’ve
gone through a brace and bulge technique that will help you to empty your bowels without
straining. So, I hope that helps you to keep a healthy pelvic floor and goodbye for today.