To Squat or Not to Squat
The quick answer is the latter. The longer answer follows:
What did Mama tell you about public toilet seats? "Pay no mind if you're not neat...never sit on a public seat" Or something like that...And that was indeed my approach (pun intended) until recently when I learned that sitting is best.
I love yoga, and the benefits it provides to every bodily system, including maintaining strong thighs via sustained lengthened isometric muscle contractions; think Warrior series, Malasana squat, and Chair postures. I strongly believed that I could use my yoga thighs to suspend me high above any porcelain throne and provide me the pristine germ-free environment I sought. Little did I realize I was doing my pelvic floor muscles a disservice. If you're a squatter, read on, and please adopt these steps for the health of your lovely pelvic floor. If you're not a squatter, please read on and share this information with all of your pelvic-floored friends.
The pelvic floor is designed as a hammock of supportive musculature (see "Pelvic Floor Easily, Breezily Explained [insert link]). Housed within the pelvic floor, amongst other items, is your urinary bladder. The bladder comprises smooth muscular layers, collectively called the detrusor muscle. When the bladder is doing its job of storing urine, it is in a relaxed state. When the bladder is doing its job of allowing urine to pass, it is in a contracted state. A contracted state means that the muscle is actively squeezing to allow urine to pass. Simultaneously, the internal urethral sphincter relaxes to give a nice, free-flowing quality to the passing liquid. Sounds like a lovely working relationship, right? In and of itself, this system is a well-oiled function, and we urinate seemingly without difficulties. However, we often unwittingly sabotage this function by squatting over toilet bowls in hopes of avoiding germs. I get it, I really do...the thought of catching cooties is super-unpleasant, and when we finish our business bug-free, we jauntily skip out of the bathroom door, forgetting to see if our skirts are caught or toilet paper is stuck to our shoe.
The hidden problem with squatting over a toilet seat is the active muscular engagement of the upper and inner thighs, buttocks and glutes, and abdominals. Activation of these extraneous muscles creates tension in the pelvic floor and internal urethral sphincter, and urine can not flow freely. In fact, it may back up into the bladder, creating and/or sustaining issues. While there is a normal and welcome relationship between some of the aforementioned muscles and maximal pelvic floor functioning, during urination, all of these muscles serve the detrusor best when they are at rest. Additionally, there is a slightly unconscious breath-hold during isometric muscle contractions. Even the most seasoned yogi/breath practitioner makes the mindful choice of not retaining breath during physical work. To this point, if we hover over a toilet seat, we are most likely holding our breath which further tenses many of the same mentioned muscle groups and adversely affects urinary sphincter tension.
The hidden problem with squatting over a toilet seat is the active muscular engagement of the upper and inner thighs, buttocks and glutes, and abdominals. Activation of these extraneous muscles creates tension in the pelvic floor and internal urethral sphincter, and urine can not flow freely. In fact, it may back up into the bladder, creating and/or sustaining issues. While there is a normal and welcome relationship between some of the aforementioned muscles and maximal pelvic floor functioning, during urination, all of these muscles serve the detrusor best when they are at rest. Additionally, there is a slightly unconscious breath-hold during isometric muscle contractions. Even the most seasoned yogi/breath practitioner makes the mindful choice of not retaining breath during physical work. To this point, if we hover over a toilet seat, we are most likely holding our breath which further tenses many of the same mentioned muscle groups and adversely affects urinary sphincter tension.
We can make a safe change to our toileting that will allow optimal strength and functioning of the bladder. This improvement of strength and function will mitigate current and future urinary incontinence and assist in pelvic floor pain management or other pelvic floor concerns. This change comes in the form of sitting while we urinate, even in public restrooms. Studies have shown that while toilet seats aren't exactly sterile, there are many other items in our daily lives that are far more contaminated.
