Toileting Tricks Position Sitting with your feet solidly supported on a stool/yoga blocks, knees slightly higher than your hips, completely calm and relaxed, leaning forward slightly ("reading the newspaper on the floor") position is often helpful, but not always. You're looking for release of your pelvic floor (especially your puborectalis muscle) and a straight anorectal angle so that the rectum is a direct highway. You can try this by going to the bathroom when your bowel isn't cueing you for a BM, closing the toilet lid, sitting down on it, feeling your tailbone and/or anus and trying which position, breath pattern, knee height releases your very own system. Pressure Management This happens at your glottis (throat/larynx) and involves you finding which noise/action opens your glottis to that Goldilocks perfection of releasing your pelvic floor and anus. Try these by sitting on your toilet lid (as above) and noticing….When does my anus open for a free and calm release? Look at the photos above for cues....... Grrrrr………………..Shhh…………….Mooooo……….Sssss…………….Straw blow………….Dizzy Gillespie cheeks…… Sometimes You Need External Support (with rectal prolapse and/or deer pellet poops) With your finger just ahead of your anus on the Perineal Body, inside and onto the back wall of the vagina or using a Femmeze to push that "R" pocket back towards your buttocks and make the passageway straight. Best Stool Shape, Consistency + Size You're seeking a smooth, long, snake-like, Bristol Stool Score #4 stool…..what eating + drinking + fibre + stress management + movement + sleep support do you find that works consistently for you to create that? Find it and repeat. Try for a BM 20 - 30 mins After Arising/Drinking, Before Leaving Home Try to teach your colon and whole system that a morning, post-arising (moving), post warm drink, pre leaving the house BM sets you up for a good day. Effortless, releasing, calming, restoring, empty-bowel-for-the-day kind of routine. Breath Patterns that Help You Play around, feeling your tailbone/anus…..what breath actions help you release. Is it low, slow, deep, pelvic breaths? Big cheek puffy breaths in and out? Saggy body, open hip breaths? Find your best breath pattern and repeat, repeat. Make Toilet Time a Priority No tech, no cellphone, no ipad, no lists…..don't take toileting for granted. Make time (get up a little earlier) to toilet well, fully and completely, without effort and with calm, soft release. See if you can be in the bathroom alone and teach your family that this is you-time…..that you're a happier and healthier you if you have solo toilet time. Pooping Away from Home may need sound support (turn on the fan) + Confidence of Privacy (lock the door) + Reducing Odours (make + use the Poop Spray) If you don't have a BM prior to leaving home in the morning and it just doesn't become your habit despite attempting to teach your digestive system to do so, you may need to have your bowel release during your outside/work day. Use all the best tricks (sound, privacy, poop spray) to make it happen regularly, confidently, calmly and with consistency. Poop Spray Essential oils (orange, grapefruit, lavender, peppermint), 15 drops 2 T. vodka 1 drop dish soap water to fill bottle Pre-pooping, shake the bottle well and put 4 squirts into the bowl prior. The spray will catch the odours and it will all flush away. Joanne Gailius, BSR, PT+OT, Physiotherapist Jan 2023 (Pelvic, Women's Health and Oncology) C Lower - 1204 NW Blvd. Creston, BC Ph 250-254-3494 Fa
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