Natural Constipation Relief in 3 Easy Steps ("MOO to POO")

Get constipation relief without taking medication using this “Moo to Poo” (Brace and Bulge) Technique. Pelvic Floor Physio Michelle from shows you 3 easy steps for emptying your bowels by relaxing your pelvic floor and the correct position for bowel emptying. This is a great technique for adults and children to learn!

Natural Constipation Relief

1. Posture for Relieving Constipation
It’s important to use the correct position for emptying your bowels. The posture shown in this video helps your pelvic floor muscles relax and your diaphragm move downwards to assist in emptying your bowel.

Correct bowel emptying position:

• Sit on the toilet seat
• Take your feet and knees wide apart
• Bend forward at your hips
• Rest your hands or elbows on your thighs to support your
• Keep your chest lifted
• Keep your spine straight with the inward curve in your lower back

You may choose to use a footstool to lift your feet, particularly if you’re 5 foot or less in height. If you’re working with a child and teaching them to empty with constipation, make sure their feet are planted on a firm surface e.g. use a potty or a step. It’s difficult to relax the pelvic floor muscles with the feet unsupported.

2. Brace and Bulge Technique (Moo to Poo)
The correct technique for emptying your bowel is the ‘Brace and Bulge’ technique. This technique will help you empty safely avoid straining your pelvic floor with constipation

Step 1

• Take 4-5 deep breaths in a row
• Allow your lower abdomen to relax forwards with your breath in

Step 2

• Make your waist wide by saying the “M” sound. This will help you generate the pressure required to empty your bowel.

Step 3

• Bulge your lower abdomen forwards by saying “OO”. This relaxes the pelvic floor muscles allowing your stool to pass.
• Repeat the “M” sound if you need to generate more pushing pressure to empty.

Markwell, S. (2001) Physical therapy management of pelvi/perineal and perianal pain syndromes. World Journal of Urology. Volume 19, Issue 3, pp 194–199.
Markwell, S. and Sapsford, R. (1995) Physiotherapy Management of Obstructed Defecation. Aus J Physio. Volume 41, pp 279-283.

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