Are you comfortable when you poop?
What goes in must come out. So we go to the toilet several times a day for the necessary actions. But what about your toilet posture and toilet behavior? In other words: are you comfortable when you poop or pee?
When you have problems with to pee or relieve, it can help to take a critical look at your toilet position. because constipation, a weak stream of urine but also a bladder infection: your toilet position affects everything.
A healthy adult bladder can hold 400 to 600 ml of urine. When the bladder is about three quarters full, it gives a signal (urge) and we know that it is time to go to the toilet. With two liters of fluid per day, you will therefore have to go to the toilet about six to eight times.
Urge
Urge to urinate can sometimes be postponed for a while, because when you run to the toilet every time with a slight urge, the bladder becomes smaller and you have to go to the toilet more and more often. If you have an urge to defecate, it is best to rush to the toilet. If you delay the urge to defecate, the urge may disappear and not come back for a while. This can lead to constipation (constipation).
toilet position
We distinguish between urinating and defecating in the toilet position. When urinating, it is important that you sit upright, because the urethra is then in a vertical position. Most women sit crooked on the toilet. This causes the pelvis to tilt backward and the bladder to tilt, leaving urine in it. Especially women who already regularly get a bladder infection, would do well to pay attention to their posture.
When defecating, or defecating, it is important that you sit down slightly, because the rectum and anus are then in a vertical position.
toilet behavior
Sitting Peeing for Men and Women
- Sit comfortably straight on the toilet, keeping shoulders and arms relaxed.
- Place your feet flat on the floor and keep your knees slightly apart. Make sure your clothes are on your ankles, so put them down properly.
- Relax your pelvic floor and take your time.
- Let your pee start on its own and don’t strain. Straining ensures that your muscles tense properly and that in turn can ensure that urine remains.
- Don’t interrupt the puddle.
- After urinating, wiggle back and forth or bend over to prevent dripping.
- Then squeeze lightly to see if the bladder is really empty.
- Finally, lightly tighten the pelvic floor and pat yourself dry, without wiping hard.
Peeing standing up for men
- Stand with feet slightly apart and slightly turned out, knees not locked.
- Straighten your torso well, so that the lower back concave and the pelvis tilts forward. The bladder can empty so well.
- Relax the pelvic floor and take your time. So let the pee start on its own and do not interrupt it.
- Squeeze lightly to make sure the bladder is truly empty.
- Finally, lightly tighten the pelvic floor.
Poo position for men and women
- Sit on the toilet with a slightly rounded back.
- Place your feet flat on the floor and keep your knees slightly apart. Make sure the hips are bent 90 degrees. Make sure that clothing does not hang halfway up the legs, but rest well on the ankles.
- Relax the pelvic floor and take your time.
- Is the stool difficult to start? Then tilt your pelvis a few times. Arch your back as you exhale and arch as you inhale.
- Then gently press along with the urge. Try to keep the pelvic floor relaxed while pushing. If all goes well, the anus will move slightly downwards.
- Finally, tighten your pelvic floor slightly and wipe everything clean from front to back. Do not enter the anus.
The right pressing technique
Is the press urge not starting? In addition to tilting the pelvis, breathing exercises can also induce the urge.
- Take a breath, stop breathing, open your mouth.
- Make your belly bulge (expand).
- Open your anus.
- Build up the pressure on the anus (you can check this by feeling under the anus with your hand).
- Wait for the urge.
- Blow out slowly.
