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squat and hover to pee
Photo by Mitchell Orr on Unsplash

Don’t squat and hover to pee!

Sit down and relax your pelvic floor muscles.

Ok, ok so this tip is always met with some pushback, but to those of you who prefer to squat and hover to pee rather than sit should be aware that this habit is not good for your pelvic floor! Sit down and relax!

Why is it so bad for you to squat and hover to pee?

When you are in a partial squat, hovering over the toilet, the muscles of your glutes, legs, abs, back, and pelvic floor are activated and cannot fully relax. For urine to flow easily and fully, the pelvic floor muscles and the muscles surrounding your pelvis have to relax.

If you squat and hover to pee and your muscles are tense, chances are that you will have to bear down to initiate your urine flow or make your pee come out faster. This is not good and can contribute to issues like pelvic organ prolapse, urine retention, and a greater risk for bladder infections. All in all, a good reason to take a seat and relax!

But what about the GERMS?

Use a toilet seat cover if you’re worried about germs, or use toilet paper to line the seat. Or get creative, carry some alcohol spray and spray down the surfaces that freak you out (honestly the door handles and toilet seat handles have more germs than the toilet seat).

And what about coming to a FULL SQUAT?

I am a big fan of using a foot stool or top of a small trash can to put the body into a full squat position for bowel movements and urination alike. Why? Because resting in a full squat is much different than a squat and hover to pee because your muscles can fully relax in a full, restful squat.

Stop Straining in the Bathroom

Constantly straining to make a bowel movement or to empty your bladder in a hurry is not only pushing your waste out, it is also pushing your organs downward.

Don’t strain! Avoid straining, no pushing your pee out or holding your breath to force out a BM. Take your time and visualize the pelvic floor getting soft and heavy. Deep breathing, when done correctly, is much more efficient at emptying the bladder and bowel than straining and pushing.

Getting into an ergonomic toileting position will help you go without straining.

Don't Squat and Hover to Pee

The best position to sit on the toilet:

  • Always sit on the toilet seat. No hovering!
  • Feet firmly planted on a step stool
  • Legs are separated to hip width’s distance or wider, elbows resting on thighs
  • Lean forward with your knees higher than your hips
  • Allow belly to get soft, floppy, and relaxed
  • Stay relaxed on the toilet; relax your breathing and practice deep breathing exercise as outlined above.
  • Allow yourself time. Don’t rush. Don’t strain.
  • Don’t ignore urges to use your bladder or bowel.

Rather than doing the "squat and hover to pee", taking the time to sit and pee will make a difference on the strain that your pelvic floor muscles are taking and can help you regain some muscle coordination and strength to help with your bladder control issues.

Call us at Femina Physical Therapy to set up an appointment to get you back to doing the things you love, symptom free.

**This information is for educational purposes only and is not intended to replace the advice of your doctor.

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What Our Patients Have to Say

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Testimonial by P.M.

I was hopeful but frankly skeptical when the doctor treating me for Interstitial Cystitis recommended that I go to Heather for physical therapy. Medication and diet helped control my IC symptoms, but I had never heard of physical therapy being used to treat IC. The education and treatment I received from Heather was a revelation. She explained that the pain I experienced with IC had helped create a cycle of muscle guarding which affected the entire pelvic area. I had no idea of the amount of tension being held there. No wonder my husband and I had not been able to have sexual intercourse for years!

Read more: Testimonial by P.M.

Testimonial by R.H.

No one could tell me why I was having pain during sex--sharp pain, not just uncomfortable, pain. I was referred to Heather Jeffcoat after researching several different options. I had seen a specialist who told me physical therapy would not help and my only option was surgery. I really didn't want to go that route, so when we got a referral, I decided to try it--it can't hurt, I thought. I am so glad I did. She diagnosed the problem right away, which was a relief in itself.

To know why I was having pain eased my mind immensely. And to hear that she could fix it without surgery was another relief. She said she could fix the problem in 6 weeks. I think it was actually 4 for me. She was very methodical, and treated me as an intelligent human being capable of participating in my own recovery. I would absolutely recommend her to anyone. She did not try to prolong my session numbers, she worked hard to accommodate my schedule (and the fact that I had to bring a baby to sessions), and she was completely honest the entire time. It is so hard to find someone with these characteristics, much less a professional who is so good at what she does. She has my highest respect.

-- R.H.

Testimonial by J.B.

My husband and I were having problems with painful intercourse. My therapist recommended that I go and get a pelvic floor evaluation from a physical therapist. Having never been treated by a physical therapist, I wondered how this really was going to help me. My husband who is a physician was very supportive and agreed that a PT evaluation would be a great idea. So i made the appointment and was blown away by what I learned. I had no idea that pelvic floor muscles could get tight and have trigger points just like any other muscle in the body. I'm a massage therapist and very familiar with tight muscles, and this new thought really amazed me. Heather's program to help relax and strengthen these muscles made such a difference. I can say that I am 100% pain free during intercourse now. Yippee! Going to the PT appointments and doing the at-home exercises was definitely a discipline, but it's 100% worth it! The rewards are amazing.

-- J.B.

Testimonial by Amanda W.

Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

-- Amanda W., 2/15/16 via Yelp!

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by Amanda W.

Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

-- Amanda W., 2/15/16 via Yelp!

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