Why Kegels May Not Be Right for You
When it comes to pelvic floor health, Kegel exercises are often presented as the go-to solution. And yes, they do have their place in pelvic health, but they are not a one-size-fits-all approach —and in some instances, they might even exacerbate the issue.
Let's explore the history of Kegels, why they might not help everyone, and alternative ways to support your pelvic floor.
What Exactly is a Kegel?
An exercise designed to isolate and contract the pelvic floor muscle group. They were created in the late 1940s by Dr. Kegel (hence the name), an American gynecologist. Originally, Kegels were introduced to help women strengthen their pelvic floor muscles, particularly after childbirth. Dr. Kegel’s original method involved using a biofeedback device, called the perineometer, to help patients track their progress. This tool would be inserted into the vaginal canal, so, as well as taking measurements on the strength of the contraction, this also provided sensory neural feedback, allowing the individual to feel the part of the body they were meant to be contracting.
Women showed more relief and had more success when Kegels originated. In large part to this accompanied tool, both for supporting women in connecting with the area and also in measuring the pressure and existing tension.
Fast forward to today, and Kegels have become a household name. Often recommended as a catch-all for urinary incontinence, sexual dysfunction, and general pelvic floor weakness. And women are kegaling in the car to work, while they brush their teeth, even disrupting the free flow of urine to try and bring strength to the pelvis. But here’s the catch: pelvic floor dysfunction and weakness is not only caused by muscle laxity —it can also be a result from muscle tension or overactivity.
Why Kegels Might Not Be Right for You
If your pelvic floor muscles are already tense or overactive, doing Kegels can exacerbate the problem leading to
Increased Tension: Contracting already-tight muscles can lead to further tightness, discomfort, or even pain.
Restrict Adaptability: A healthy pelvic floor needs both strength and flexibility. Overloading tight muscles can compromise their ability to adapt to movement.
Encourage Pressure Imbalances: The inadaptability creates unregulated pressure within the abdomen and pelvis, increasing the risk of hernias, herniated disks, prolapse, stress incontinence.
Understanding the root cause of your pelvic dysfunction is crucial. Jumping into Kegels without assessing your baseline can lead to worse symptoms, new tension-based symptoms, and frustration with yourself and body.
Rather than Kegels, start with some other movement for your pelvis
“cat cow" this can be done traditionally on hands and knees or try it seated, standing, or even on your back with knees up and feet flat. In this movement allow your awareness to be on your pelvis and the motion there.
hip/pelvic circle: same as the above movement it can be done in all those position, just draw circle with the tale bone. If in a table top position, try resting on forearms rather than hands to isolate the movent and target the pelvis more
Diaphragmatic breathing: take time to be with your breath and feel its journey in the body. Notic if you can allow the belly to a\expande on the inhale and maybe even feel the pelvic floor gently drop and how they all return on the exhale
Understanding where your body is at
Before jumping into any treatment plan—Kegels or otherwise—it’s essential to understand the underlying cause of your pelvic floor weakness. Weakness due to muscle tension requires a different focus than weakness caused by laxity or underuse.
Next week we’ll dive deeper into how to identify whether your pelvic floor is tight or lax and practices we can use to support our pelvis.
Pelvic health is complex, but with the right knowledge and approach, you can make informed desitions for your body. If you’re unsure where to start, consider consulting with a pelvic health specialist for personalized guidance.