12/19/2025
Holiday Constipation is a real thing 💩 and no one wants to be stuck on the toilet (especially your pelvic floor!!).
Disrupted routines, dehydration, less activity, diet changes, stress, or maybe you're a home-only pooper! 🫣
Here are some tips and tricks to keep everything moving smoothly:
💧 Hydrate: bring a water bottle with you, and try to balance out any extra caffeine and alcohol with some extra water
🏃♀️ Movement: Walk, stretch, whatever works for you! Some of our fav for digestion stimulation are pulling knees into chest, happy baby, high knee marches, puppy pose, deep squat, or just going for a post-meal walk!
🍏 Fiber: balance those rich holiday treats with some extra fiber and greens to add bulk soften
🚽 Toilet stool: anything works, a squatty potty, a step stool, a trashcan, stacked toilet paper rolls! We want knees higher than hips and feet flat
✨ Magnesium citrate: a gentle osmotic laxative that draws water to your colon (no one wants beef jerky poos)
🙌 Abdominal massage: "ILU" massage isn't just for babies! Start with the "I" down the left side of your abdomen to inside your hip bone, then the "L" across under ribs and down, then the "U" up the right side, across, and down left!
AND REMEMBER: PLEASE DON'T HOLD YOUR BREATH AND STRAIN!!! 👀💩 Pretend your blowing bubbles instead (Your pelvic floor will thank you😉).
