Potty Like a Rockstar: Bathroom Habits for Better Pelvic Floor Health
Taking care of your pelvic floor starts with something you do every day — going to the bathroom! Here are some simple, healthy habits to help you feel better and go better:
1. Sit Your Booty Down
We know public toilets can be questionable, but hovering isn’t helping. It activates your leg and pelvic floor muscles, which can make it harder to fully empty your bladder or bowels. Use toilet seat covers, wipe the seat, or layer some TP — but sit down. Your pelvic floor (and thighs) will thank you!
2. Assume the Squat Position
Time to meet the Squatty Potty — or anything sturdy under your feet. Raising your knees above your hips puts you in more of a natural squat position, helping relax the pelvic floor muscles and making elimination much easier.
3. Don’t Rush It
It’s called a restroom for a reason. Allow yourself time to go without pressure. If you’ve been sitting for more than 10 minutes without results, take a break, move around, and try again later.
4. Breathe Easy
Never hold your breath while trying to go — it adds pressure and can lead to straining. Instead, take slow, deep breaths in through the nose and out through the mouth. Exhaling helps relax your core and pelvic floor.
5. Stay Consistent
Your bowels love routine. Try to go around the same time each day to help train your system and support regularity.
So go ahead — potty like a rockstar. Healthy habits = happy pelvic floor!
By: Danielle Warmbier, Physical Therapist Assistant, BS, PTA
Originally from Neenah, Danielle Warmbier brings a compassionate and knowledgeable approach to physical therapy. With a Bachelor’s Degree in Human Biology and an Associate of Physical Therapist Assistant Degree from Northeast Wisconsin Technical College, Danielle has a special interest in treating pelvic health conditions. She is dedicated to helping patients address challenges such as pelvic pain, incontinence, and postpartum recovery, providing education and support throughout their journey.
Danielle’s treatment philosophy is centered on creating a positive and educational experience for her patients. She believes in helping them understand their condition and the source of their pain. “An essential part of patient care is learning what is important to my patient,” Danielle shares. “I truly love going to work each day to see my patients progress in therapy and return to the activities and lifestyle they love.”
Click here to learn more about Danielle.
https://www.ostpt.com/danielle-warmbier/