Western toilets are designed for voiding like martini glasses are designed for drinking. They are undoubtedly the wrong shape and size, poorly equipped to handle the very important tasks they are built to accomplish. Our bodies are built to void best in a deep squat position. From an anatomy point of view, a deep squat places the bowels and pelvic floor in an ideal position for voiding. The puborectalis (one muscle of the pelvic floor) acts as a lasso around the rectum, pulling it to a 90 degree angle when you are standing and sitting. This helps hold solids and gasses in until you make it to a bathroom. And this is good. When you go down into a deep squat the puborecalis loosens up its lasso hold and the rectum becomes straight and can more easily be emptied.
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| Great diagram by fellow pelvic floor PT Samantha Cattach. See her entire blog post HERE! |
Most people I know would have a hard time voiding in a deep squat because this position is too hard to hold. In addition, our bathrooms are poorly designed to accommodate a deep squat. Hence the invention of the squatty potty (NOTE: you can use anything to prop your feet up higher including small stools or anything you have lying around). With a bit of potty assistance you can work on your squat (adding 5-10 additional deep squats to your day) and void more easily.
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| Squatty potty - available on Amazon or Bed Bath and Beyond |
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| I spent the weekend at my in-laws and had to improvise with my carry on suitcase! |
Instead of just hiding in the bathroom to catch up on Facebook you could also be using this time to:
- IMPROVE YOUR ABILITY TO DEEP SQUAT
- decrease straining- very important if you have issues with pelvic floor dysfunction, prolapse and pelvic pain
- potty training children, so their pelvic floors can relax and they can void easier
- fully empty
- decrease constipation
Improving your deep squat will take practice. Start increasing your deep squat
frequency by
integrating it into your every day life activities!
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