The PooPoo Ritual: Your Go-To Routine for Relieving Constipation
👋 Dr. Tanya Goodrich, PT, DPT – Founder of Healthy Pelvis Physical Therapy
Constipation sucks—especially if you're on GLP-1 meds like Ozempic or Wegovy. These powerful drugs are helping millions manage diabetes and weight loss, but they also slow gastric emptying, often leading to sluggish, uncomfortable bowels.
As a pelvic physical therapist, I see this daily. So I created a simple, effective routine to help get things moving. We call it: The PooPoo Ritual.
🚽 Why It Matters
Constipation affects:
16% of adults
33% of adults over 60
Up to 30% of GLP-1 users
Whether it’s from medication, diet, or lifestyle, constipation is common—and manageable.
💥 Two-Pronged Solution
Stimulate Your Gut: Daily ritual to get digestion going
Position Matters: How you sit affects how you poop
Add in water, fiber (hello berries, leafy greens, and whole grains), and consistent movement, and you’re golden.
💩 The PooPoo Ritual: Step-by-Step
1. Drink Something Warm
Start your day with a hot beverage. Coffee? Even better—caffeine stimulates the colon.
2. Use a Heat Pack
Place a warm (not hot) pack over your abdomen for 5 minutes. This relaxes muscles and promotes movement.
3. “I ❤️ You” Abdominal Massage
Start at your right hip → up to ribs
Across to left side → down to hip
Firm, deep strokes. Repeat 10x.
4. Move Your Body
20 high marches
20 squats
10 knee circles (on your back, knees together)
🪑 Toilet Positioning Tips
✅ Use a stool (like a Squatty Potty) to elevate your knees.
✅ Lean forward slightly.
❌ Don’t strain or hold your breath.
✅ Breathe out slowly—like blowing out birthday candles. This relaxes your pelvic floor and makes pooping easier.
👩⚕️ Especially for GLP-1 Users
GLP-1 meds slow your digestive tract—constipation is common, but treatable. The PooPoo Ritual helps counteract that slowdown, naturally.
✅ Works for Everyone
Whether or not you’re on GLP-1s, this method:
Stimulates your colon
Encourages proper abdominal and pelvic mechanics
Promotes easier, more regular bowel movements
🌿 Final Thought
Constipation shouldn't be your norm. A few minutes each morning can make all the difference. Try the PooPoo Ritual. Make it part of your self-care. Your gut will thank you.
P.S. It’s called a ritual for a reason—it works best when it becomes a habit.