Dr. Karan Rangarajan, known as Dr. Karan Rajan on TikTok, has shared three practical “poop exercises” that can help reduce constipation and straining during bowel movements. These exercises, based on controlled breathing techniques, use the Valsalva maneuver to make pooping more comfortable and efficient.
What Is the Valsalva Maneuver?
The Valsalva maneuver involves exhaling forcefully while keeping the mouth and nose closed, creating extra pressure in the chest and abdomen. This helps move stool through the colon. Rangarajan explained, “By controlling the exhalation phase, you activate the vagus nerve, which improves intestinal contractions and promotes a smoother bowel movement.”
How the Poop Exercises Work
The vagus nerve plays a significant role in digestion and other essential body functions. Strengthening the connection between the gut and brain can make the pelvic floor muscles work more efficiently, reducing strain. Rangarajan suggested three playful exercises:
- Pretend to Blow Bubbles: Mimic the action of blowing soap bubbles to engage your abdominal muscles gently.
- Blow Out a Candle: Visualize a candle in front of you and slowly blow it out, focusing on controlled breathing.
- Moo Like a Cow: Produce a long, low-pitched “moo” sound. This vibration helps relax your muscles and encourages a natural bowel movement.
Why Poop Exercises Matter
Straining on the toilet can lead to health problems such as hemorrhoids, which are swollen veins around the anus or rectum. Hemorrhoids may cause itching, pain, or bleeding. By using poop exercises, you can avoid excessive pushing and support the gut-brain connection for better digestion.
User Reactions to the Tips
TikTok users shared mixed feedback about these tips. While some praised the poop exercises, like blowing bubbles or making the “moo” sound, others found them less practical in public restrooms. One user joked, “The moo sound isn’t exactly office-friendly.” Another commented, “Tried this morning—no more straining for me!”
Dr. Rangarajan’s poop exercises offer a simple, lighthearted approach to digestive health. By incorporating these techniques, you may improve bowel movements while preventing unnecessary strain
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