The Surprising Link Between Your Workout and Your Poops: Could Exercise Be Making You Constipated?
Updated: Oct 6
We all know that exercise is essential for a healthy lifestyle. But did you know that the way you exercise could be contributing to constipation? It's true! There might be a hidden culprit behind those stalled bowel movements, and it's time to explore the hidden possibilities and get things moving again.
Pelvic Floor Dysfunction: The Silent Saboteur
Imagine a group of muscles supporting your pelvic organs like a super-team. That's your pelvic floor. And just like any team, they need to work together seamlessly. But when they don't, it can lead to pelvic floor dysfunction, which can manifest as trouble with bowel movements (and other issues).
Meet the MVP: The Puborectalis Muscle
This muscle is like the team captain, keeping a "kink" in your rectum to hold stool until it's go time. When you're ready to go, it relaxes, allowing for smooth sailing. But if it doesn't relax properly, it's like a stubborn bouncer at a club—no one gets in or out! 😫
The levator ani group and the external anal sphincter are also vital for coordinated bowel movements. If they're not working together, it's like a traffic jam in your digestive system!
How Exercise Technique Can Make or Break Your Bowel Movements
The Gluteal-Pelvic Floor Connection
Your glutes and pelvic floor are like best friends, connected through fascial pathways. When your glutes are strong and activated, they support pelvic alignment and reduce stress on the pelvic floor. But weak glutes can lead to instability, throwing the whole team off balance.
Functional Implications for Constipation:
Pelvic Floor and Bowel Movements: Proper pelvic floor muscle function is crucial for controlling defecation.
Glutes and Pelvic Stability: Strong glutes support pelvic alignment, reducing strain on the pelvic floor.
Co-Contraction and Intra-Abdominal Pressure: During exercise, the glutes and pelvic floor work together to manage pressure, which is essential for healthy bowel movements.
Introducing the FLOW Formula: Your Constipation Solution
Ready to get things moving? I've designed a targeted routine called the FLOW Formula (Functional Liberation Of Waste) to help you ease constipation through specific muscle activation, relaxation, and conscious breathing techniques.
What makes the FLOW Formula unique?
Holistic Approach: It combines muscle activation, relaxation, and breathing techniques to address constipation from all angles.
Pelvic Floor Focus: The routine specifically targets the pelvic floor muscles, which are essential for proper bowel control.
Easy to Follow: The FLOW Formula includes clear instructions and visuals, making it simple to incorporate into your routine.
Download the FLOW Formula PDF to access this routine and start experiencing smoother bowel movements today!
When to Get Your FLOW On
For best results, aim to do the FLOW Formula 3-4 times per week. Choose times that you can stick to consistently, such as:
First thing in the morning: Get your bowels moving and set yourself up for a day of digestive ease.
Before bed: Relax the body and mind, promoting restful sleep and overnight elimination.
Before or after a workout: Enhance the benefits of exercise and support gut motility.
Ultimately, the best time to do the FLOW Formula is whenever you can consistently fit it into your routine.
Constipation can feel miserable and can even impact your mood.
By focusing on proper exercise technique and understanding the connection between your glutes, pelvic floor, and bowel movements, you can ditch the constipation struggle and embrace a healthier, happier you.
P.S. Found this post helpful? Share it with your friends and help spread the word about natural constipation relief!
Read on for more installments in this series on constipation relief: Part 1: The Surprising Link Between Your Workout and Your Poops: Could Exercise Be Making You Constipated? Part 2: Belly Bliss: How Stomach Massage Can Relieve Constipation Part 3: Poop Like a Pro: How Posture Affects Your Potty Performance Part 4: Beyond the Bathroom: Why You Need These Supplements for Superior Poops Part 5: When Pooping Becomes a Problem: Unraveling Dyssynergic Defecation and Cathartic Colon
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