Should I Do Kegels? A Complete Guide to Pelvic Floor Exercises
The Truth About Kegels: Are They for Everyone?
They’re not for everyone, but they’re not going to irreparably harm anyone, no matter what social media would have you believe. Yes Kegels can be done wrong, and many people unknowingly do them incorrectly. No, they are not a cure-all for every pelvic floor issue. But they are easy to try, extremely low risk, and completely free.
So, where do Kegels fit into a healthy pelvic floor routine?
Kegels and Full Range of Motion
One of the key components in addressing muscular dysfunction—whether it’s weakness, high tone, or tenderness—is moving the muscle through its full range of motion. This principle applies to the pelvic floor, just like any other muscle in your body.
When a muscle isn’t functioning optimally, it can be incredibly beneficial to intentionally contract and relax it through its full range of movement. This is where Kegels come in: they help reintroduce movement, coordination, and control to the pelvic floor muscles. In essence, Kegels are like doing bicep curls for your pelvic floor. But like bicep curls, they aren’t the only exercise you need.
How to Do Kegels Correctly
If you’ve been doing Kegels at random times—maybe at stoplights or before bed—you might not be seeing the benefits. Like any exercise, it’s about quality and consistency.
Here’s a simple guide to doing Kegels properly:
Take a slow, quiet, deep breath. You might feel your pelvic floor/ perineum/ taint/ rectum/ butthole gently move slightly downward into the seat below you. It’s ok if you don’t.
As you start your exhale, feel the sides of your vagina or rectum come slightly closer to each other (think elevator doors closing) then lift, (feeling the elevator go up slowly, floor by floor)
Hold for as long as you are still exhaling.
Inhale and Release, allowing the pelvic floor to fully relax. You should feel the muscles lower or drop back down.
Immediately start your next exhale and squeeze.
Remember, a crucial part of Kegel exercises is relaxing after contracting. If your pelvic floor stays tight, you might do more harm than good.
When to Do Kegels: Building a Routine
Timing is everything. If you’re trying to strengthen your pelvic floor, consistency is key. Here are a few tips to help you establish a routine:
Start slow: If you’re new to Kegels or have pelvic pain, start with just a few repetitions each day. If you are incorporating kegels as part of a basic pelvic health plan, doing 10 slow kegels with the breathing as described, and 10 fast kegels (quick flicks) are a great place to start. Try doing them in a variety of positions including laying down, sitting, or standing.
Try Habit Stacking: I recommend trying them immediately before or after brushing your teeth just to fit them in to a consistent practice.
Kegels Aren’t the Only Answer
Now that you’ve got the basic "how-to" down, it’s essential to recognize that Kegels are just one piece of the puzzle. Much like you wouldn’t train only your biceps and expect to be able to do a pull-up, Kegels alone won’t solve every pelvic floor problem.
For instance, if your pelvic floor’s is “too tight,” “overactive” or “high tone”, Kegels could worsen your symptoms. It’s not going to harm you to give them a try, but if you notice that your leaking or pain is getting worse, stop practicing them and call a pelvic floor physical therapist.
3 Reasons Kegels Might Not Be Helping You
Your pelvic floor is always tight. If your muscles are stuck in contraction mode and can’t relax, they’re likely to tire out when you need them the most, such as when you’re laughing, sneezing, or jumping.
You’re compensating with other muscles. The right amount of contraction is the amount that you can do without seeing your inner thighs, abdominal muscles, or glutes move. Someone looking at you shouldn’t be able to tell that you’re doing kegels. (and make sure you’re breathing!)
You’re doing them incorrectly. There’s published research showing that many people perform Kegels incorrectly, even after receiving verbal instructions. If you’re unsure, consider seeing a pelvic floor physical therapist to guide you.
The Role of Kegel Trainers
If you're finding Kegels a little dull and want to spice things up, Kegel trainers might be worth considering. These handy devices often come with apps or sensors that give you real-time feedback, letting you “gamify” your exercises and track your progress. For anyone who thinks Kegels are boring, this interactive component can make things more interesting, and might help you stay consistent.
That said, in my experience, many patients use these devices a few times before they end up in the bedside table junk drawer. Between the lubricant required to insert the device and the cleaning required for safety, these devices can be more hassle than help.
Kegels Are Just Part of the Solution
So, should you do Kegels? The short answer is: it depends. Kegels can be incredibly beneficial if done correctly and consistently. But they’re not a magic fix for all pelvic floor issues, and they’re certainly not a one-size-fits-all solution.
Incorporating Kegels as part of a well-rounded pelvic floor health routine—one that includes both strengthening and relaxation exercises—can provide long-term benefits and help you regain control over your pelvic floor muscles.
Conclusion: Should I Do Kegels?
Kegels can be an effective way to strengthen your pelvic floor, but they’re not the answer to every pelvic floor symptom. If you’re unsure or experiencing pain, consulting with a pelvic floor therapist can ensure you're on the right track.