Kegels

The term Kegel was coined in the late 1940’s by American gynecologist, Dr. Arnold Kegel. Kegeling or tightening of the pelvic muscles, refers to a nonspecific pelvic floor contraction. Kegels can be an excellent tool for strengthening. As Dr. Kegel noted, when he developed an alternative nonsurgical treatment to help prevent women from leaking urine. 

Dr. Kegel even recommended that women strengthen their pelvic floor  by doing hundreds of Kegels (20 minutes of Kegels, 3 times/day). YIKES. Too much of a good thing can be troublesome. 

For folks who suffer from chronically tight or hypertonic pelvic floor muscles, blindly squeezing can have serious consequences. 

“I’ve been doing kegels every day and now my leakage is worse than before.”  

Doing too many Kegels can make pelvic floor problems worse and exacerbate symptoms. Overly tight and tense muscles can cause a lot of pain in the pelvic area for both men and women. Tight muscles are a common cause of back pain, pelvic pain, and dysfunctions related to sexual, bladder, or bowel health. Overworking your pelvic floor with Kegels can cause muscles to become overly fatigued. A tired pelvic floor does not function well. 

Overtired pelvic floor muscles can cause:

• Incontinence (bladder and bowel)
• Prolapse symptoms to worsen
• Increased risk of pelvic floor strain and injury

Tight muscles are weak muscles. A healthy pelvic floor should be able to tighten, relax, and bear down with control. For most people, that means learning how to relax their pelvic muscles before squeezing them. Motor control and range of motion are required before any muscle can build strength, including your pelvic floor. Kegel exercises themselves are not hard, but learning to isolate these mysterious muscles can prove challenging. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles.

Tips for Safe Kegeling 

Stay relaxed. Avoid gripping or squeezing your butt, thighs, or belly. Try placing a hand on your abdominal wall to avoid working the wrong muscles.  

Breath. The respiratory diaphragm and pelvic floor work synergistically. Use the mechanics of  breathing to your advantage. Lengthen your pelvic floor with inhalation. Enhance your pelvic floor contraction with expiration. 

Let go. Fully relax between pelvic floor contractions. You have to be able to feel what, where, and how your muscles are squeezing for optimal control. 

Variety. Train your pelvic floor for real life, by exercising your muscles under various conditions. Your pelvic muscles need to be strong, have endurance, maintain control under pressure with squatting or lifting, and have to be able to turn on quickly to respond to a sneeze or a cough.  

Seek professional help.  Find a licensed pelvic health provider, like a pelvic therapist, if you suffer from pelvic floor dysfunction or if you are having trouble identifying your pelvic muscles. 

We can Help

Contact us at 212-233-9494 or email frontdesk@bodyharmonypt.com for Telehealth appointments or for more information about how physical therapy can help you.

This blog was created for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a health condition or before beginning a new exercise routine.

Written By: Victoria Garrett, PT, DPT

References: 

1. Kegel, A. (1948) Progressive resistance exercise in the functional restoration of the pelvic floor muscles. American Journal Obstetrics & Gynecology. Volume 56, Issue 2, pps. 238-248
2. https://www.health.harvard.edu/bladder-and-bowel/step-by-step-guide-to-performing-kegel-exercises