Avoid pushing to urinate faster (“power-peeing”). To protect your pelvic floor and empty your bladder completely, sit down, lean forward, breathe, and let your bladder muscles do the work naturally without straining or hovering above the toilet seat.

noli's read

This recommendation is physiologically very sound. Imaging and electromyography studies, shared by the International Continence Society (level of evidence: observational), show that pushing often reflexively contracts the pelvic floor, which disrupts the flow and prevents the bladder from emptying completely. Furthermore, according to the guidelines of the American Urogynecologic Society (level of evidence: expert consensus and clinical reviews), the repeated increase in intra-abdominal pressure associated with this chronic straining weakens supportive tissues, promoting leakage and sensations of heaviness. The posture suggested by the creator (sitting, leaning forward) is also validated by research on pelvic biomechanics to naturally relax support muscles. Although occasional pushing is not dramatic, repeating this habit daily disrupts a natural relaxation reflex. The advice to prioritize relaxation over force is therefore perfectly validated.

the sources

1. 1Dumoulin C, Cacciari LP, Hay-Smith EJC 2018