Have you ever been told you should practice stopping the flow of urine on the toilet to strengthen your pelvic floor muscles? This may not be the best approach to pelvic floor strengthening, here’s why.
In our fast-paced lives, finding time for self-care can be challenging. Many of us multitask, trying to squeeze in exercises whenever we can. One common habit is attempting to do pelvic floor exercises while sitting on the toilet. However, this seemingly innocuous practice may be doing more harm than good.
The Importance of Pelvic Floor Exercises:
Before delving into the pitfalls of bathroom workouts, let's first understand the significance of pelvic floor exercises. The pelvic floor muscles play a crucial role in supporting pelvic organs, maintaining bladder and bowel control and sexual function. Regular exercises help strengthen these muscles, preventing issues such as incontinence, pelvic organ prolapse, and other pelvic floor disorders. Relaxation of the pelvic floor is also important to allow our bladder and bowels to empty effectively.
Why the Toilet Isn't the Right Place:
Distraction and Ineffectiveness:
Pelvic floor exercises require focused attention to engage the right muscles. The multitasking nature of being on the toilet can lead to incomplete or inconsistent contractions, diminishing the effectiveness of the workout.
Increased Pressure on Pelvic Organs:
Prolonged sitting on the toilet can lead to increased pressure on the pelvic organs, potentially exacerbating pelvic floor dysfunction. This added pressure may contribute to issues such as pelvic organ prolapse or worsen existing conditions such as hemorrhoids.
Incomplete Emptying and Urinary Retention:
Regularly interrupting urination to check pelvic floor muscles may lead to incomplete emptying of the bladder, increasing the risk of urinary retention. This can contribute to discomfort, infections, and other urinary issues.
Not Functional Use of Muscles:
It is important to strengthen muscles in functional positions of everyday activities. Proper engagement and integration of these muscles into daily movements are crucial for overall pelvic health.
Balancing Act - The Role of Checking Occasionally:
While it's generally discouraged to perform full pelvic floor exercises on the toilet, occasional checks to see if you can stop the flow of urine are acceptable. This can help you identify and connect with the correct muscles. However, it's crucial to emphasize that this should not become a regular practice.
The Alternative Approach:
Instead of attempting pelvic floor exercises on the toilet, consider integrating them into your daily routine in a more conducive environment. Here are some practical suggestions:
Designate a Quiet Space:
Find a quiet, private space where you can focus solely on your exercises without distractions. This could be your bedroom or a cozy spot in the living room.
Set a Routine:
Establish a consistent routine for your pelvic floor exercises. This could be during your morning or evening routine, ensuring that you allocate dedicated time to focus on the technique and execution of your exercises.
Use Reminders:
Set reminders on your phone or incorporate pelvic floor exercises into an existing routine, like during your cool down after general exercise or while waiting for the kettle to boil for your tea or coffee.
While it might seem convenient to multitask by doing pelvic floor exercises on the toilet, the potential risks and ineffectiveness of this approach far outweigh the benefits. Prioritize your pelvic health by finding a dedicated space and time for these exercises, allowing you to fully engage your pelvic floor muscles.
This article was written by Nicola Verhoef. Olivia is an expert Pregnancy and Pelvic Floor Physiotherapist. Book with Nicola today via this link