According to some experts, how you sit on the toilet is as crucial as sitting up straight at your desk. With correct posture, you have the ability to build stronger pelvic floor muscles, promote bladder health, and reduce the risk of urinary incontinence.
So, how do you strengthen pelvic floor muscles and steady the stream? Let’s take a look.
Always Sit: When you’re out in public, it is appealing to hover over the toilet when it’s time to do your business. But in that position, your pelvic muscles cannot fully relax. To promote pelvic floor control, sitting right on the toilet bowl is essential. Layer the seat in toilet paper if needed.
Use a Toilet or Foot Stool: The pandemic may mean you don’t have the above problem anymore. But you can improve your toilet posture at home with one of these devices. Keeping feet up off the floor but planted on a firm, elevated surface (mimicking a squat position) opens bowel muscles for quick and easy bowel movements while eliminating the need to push.
Sit Up Straight: Keeping a straight back when you’re on the toilet can do a lot for your pelvic muscles. They become naturally engaged to control the flow of urine optimally. Slumping over can exacerbate or worsen pelvic control and symptoms (like bladder leakage).
Don’t Push: Pushing is not great for your pelvic floor. It’s best to relax, sit up straight, and let your bladder muscles naturally contract to let the urine flow. Pushing with abdominal muscles can eventually lead to pelvic floor dysfunction.
It might not seem like a big deal, but how you sit on the toilet can influence the trajectory of your bladder control. Practice these tips and put off potential bladder control problems.