Originally Posted by cheeselephant
That's an encouraging story. I have a similar issue in that I have become tolerant to certain laxatives but I don't depend on them to have a bowel movement as I do have one regularly my problem is i never seem to fully evacuate my bowels. What kinds of excercises can be used to retrain or strengthen the bowels?
The exercises to strengthen the abdominal muscles and rectal/anal muscles are called Kegel also used for weak pelvic floor muscles. Probably Googling Kegel exercises will give you specific instructions on how to do them and most likely pictures to show proper positioning . As for retraining the bowels you need to increase your water intake to 64 oz. per day and dietary intake to 20-25 grams a day. I eat oatmeal, 6 stewed prunes, an 8 oz. glass of water with 1 scoop of Citucel, 1 tsp of L-glutamine powder and fresh squeezed lemon to add some flavor. About 20 minutes after I eat breakfast I go sit on the toilet for 30 minutes. Eat breakfast and then sit on the toilet at the same time everyday. The goal is to get your body used to the routine of having a bowel movement everyday at the same time. This helps promote regularity and soft formed bowel movements to prevent constipation and straining to pass large,hard and dry stools. I do slow deep breathing exercises alternating with the kegel exercises. I lean forward and put my elbows on my knees and push my stomach out as this puts a gentle pressure on the abdominal muscles and rectal/anal muscles to help the stool to come out without straining. As I start to feel the stool come out I continue to take slow deep breaths and this takes 1-2 minutes for the stool to come out. Don't rush to clean-up and get off the toilet right way but stay on the toilet for at least another 5 minutes to make sure your bowels are completely done releasing the stool.This program can take up to a month or more to establish a routine for having a bowel movement everyday at the same time. It only took me a week to establish the routine and set time for daily bowel movements. You can use glycerine suppositories to help you get things started at first or digital stimulation. The digital stimulation with using your index finger with a glove on and vaseline on the gloved finger. Using a circular motion just inside the rectum continue to make this circular motion for about 2 minutes. I found this to be very uncomfortable and tiring. I used the glycerine suppository for only the first two days of starting the retraining program. I found the slow deep breathing alternating kegel exercises to be the easiest and most effective method. I wanted my body to get use to the most natural way of having a bowel movement without the aid of any kind of laxative even the glycerine suppository. This is the way our bodies were made to do. Believe me, this program does work if you take the time each day