Correct position to evacuate with constipation

To make coconut the right way, you should sit on the toilet with your knees above the hip line, as this relaxes the puborectal muscle, making it easier for the stool to pass through the intestine.

Therefore, this position is ideal for those who suffer from constipation, which is characterized by dry, hard and difficult to be eliminated stools. Constipation can cause bloating, abdominal pain and hemorrhoids, and is usually caused by a diet low in fiber and water, and a lack of physical activity.

Check out some foods that should be added to the diet to fight the stuck intestine.

What is the correct position

The correct position for making coconut is to sit on the toilet with your knees elevated, above your hip line, as if you were sitting on the floor with your bows on. Staying in this position allows you to relax the puborectal muscle and release the passage of the intestine, facilitating the exit of feces.

How to stay in this position

To be able to stay in this position in the bathroom, you can use a footrest such as a small stool, a shoe box, a bucket or an upside down basket.

The following video shows in detail what is the proper position to facilitate the passage of stools:

Because position is important for making coconut

The position to make coconut is important because it can facilitate or hinder the passage of feces. When sitting on the toilet as if you were in a chair, with your knees at the same height as your hips, the puborectal muscle holds the intestine and prevents the passage of feces, as shown in the following figure.

The same does not happen when coconut is made in the headdress position, because the muscle is more relaxed and releases the intestine, allowing the passage of feces.

More tricks to end the stuck intestine

The best time to train the bowel to evacuate is after a meal as the entire gastrointestinal tube is stimulated, favoring the movement of feces to be expelled, thus preventing the drying of the fecal cake that does not hurt the anus and is easy to be eliminated.

Another tip to end the discomfort of constipation, which can even make weight loss difficult, is to go to the bathroom whenever you feel like it and not be holding your stool for a long time. On the other hand, you shouldn't use force when you don't feel like it, it can cause hemorrhoids.

Food to cure constipation

Small changes in eating habits help to cure constipation, such as:

Drink 2 liters of water a day, as the water hydrates the feces, which facilitates its passage through the intestine; Eat fruits and vegetables with peel and bagasse, whenever possible, as this increases fiber consumption; Add seeds like flaxseed and chia in juices and yogurts; Eat whole foods such as bread, rice, pasta and flour; Eat yogurts with probiotics, which are bacteria that improve intestinal health;
Eat 2 nuts for breakfast.

In addition to food, it is also essential to practice physical activity at least 3 times a week, as exercise makes the intestine more active and helps fight constipation.