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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.

What Our Patients Have to Say

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Testimonial by S.P., Age 26

I would like to start off by thanking Heather Jeffcoat for educating me and curing me of Vaginismus. I had been married for almost three years before I was referred to Heather. I never knew about Vaginismus until almost three years into my marriage. I knew something was wrong when I went on my honeymoon and came back a Virgin. I had always imagined how magical my first night would be but boy was I wrong.

Read more: Testimonial by S.P., Age 26

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

Testimonial by Y.L. (mom of 2)

After having my second baby via C-section I searched for months to try to find help for my lower back pain and separated abdominal muscles. I finally came across Heather Jeffcoat via a mommy blog. I reached out to her via email and set my first appointment. My first appointment went amazing … she listened to what my symptoms, check my separation and explained to me in detail what the next steps would be. Not only did my abdominal separation go from 3 to about 1 -1/2 but my back has pain has significantly reduced. I’m personally recommending all my mommy friends to Heather!

Y.L. (mom of 2)

Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

Read more: Testimonial by Ann V.

Testimonial by Fritzette H.

I went to Heather after the birth of my third child. It was lucky, really, that I was referred to her, because my doctor had referred me to a surgeon for a possible hysterectomy or pelvic wall rebuild. Thankfully, I went to Heather before undergoing either surgery, she was able to fix the problem. She has studied extensively in women's health--even written a book about it--and was able to diagnose my problem, suggest a course of treatment (6 weeks), and then follow through with said treatment. By the end, as she said, I was as good as gold. Boy, was it worth it! Though uncomfortable to talk about, much less write about, it is worth getting the word out there. If you have painful intercourse, especially after birth or other trauma, the treatment may be as simple as Physical Therapy (with Heather, of course). I highly recommend her.

-- Fritzette H., 3/24/16 via Yelp!

Testimonial by A.M.

Months after giving birth, it was difficult for me to go from a sitting or lying position up to a full standing position without feeling that I had to remain hunched over until a bit of time had passed to get fully upright. However, after taking Heather’s course, I learned exercises to get my body back to normal. She also showed me correct ways to lift and carry my son as well as put him in/take him out of the carseat and stroller. This class was really beneficial and Heather is a wonderful teacher who made me feel very comfortable.

-- A.M.

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9012 Burton Way
Beverly Hills, CA 90211

Telephone: (310) 871-9554

The Beverly Hills office is convenient to Mid-Wilshire, West Hollywood, Hollywood, Beverlywood, Korea Town, Downtown LA, Culver City, Century City, Santa Monica and Malibu.

Hours:

Monday 12:00-5:00
Tuesday 7:00-6:00
Wednesday CALL
Thursday 2:00-6:00
Friday 7:00-6:00

Pasadena:

350 S. Lake Avenue #220
Pasadena, Ca 91101

Telephone: (818) 873-1403

Our Pasadena location is convenient to Glendale, Montrose, Burbank, Silver Lake, Los Feliz, Atwater Village, and Eagle Rock.

Hours:

Monday 7:00-6:00
Tuesday 7:00-4:00
Wednesday CALL
Thursday 7:00-4:00
Friday CALL

Sherman Oaks:

13425 Ventura Blvd. Suite 200
Sherman Oaks, California 91423

Telephone: (818) 877-6910

The Sherman Oaks office is adjacent to Studio City and serves the Bel Air, Brentwood, West LA, Mulholland, Beverly Hills, Encino, Calabasas and San Fernando Valley area.

Hours:

Monday 7:30-6:00
Tuesday 7:00-6:00
Wednesday 7:00-6:00
Thursday 8:00-6:00
Friday 7:00-6:00