The PooPoo Ritual: Your Go-To Routine for Relieving Constipation

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

  1. Stimulate Your Gut: Daily ritual to get digestion going

  2. 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.

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