Introduction to Kegels: A Pelvic Floor Physical Therapist's Perspective
Have you heard of Kegel exercises? Maybe you’ve been advised to do them, but aren’t quite sure how or if you’re doing them correctly. If so, you’ve come to the right place. Let's dive into the world of Kegels, unraveling the myths and understanding how they can truly benefit your pelvic health.
What Are Kegel Exercises?
A Kegel exercise is simply a contraction of your pelvic floor muscles. These muscles form a hammock-like structure, supporting your bladder, uterus (or prostate for men), and rectum. Strong pelvic floor muscles are crucial for bladder, bowel, and sexual health.
Just like any other muscle, your pelvic floor muscles respond to exercise. When you contract your pelvic floor, you're lifting and tightening these muscles. It should feel similar to trying to stop the flow of urine or hold back gas. Conversely, relaxing your pelvic floor returns these muscles to their resting state.
While Kegel exercises were popularized by Dr. Arnold Kegel in the mid-20th century as a non-surgical treatment for pelvic floor dysfunction, it's important to note that they aren't a one-size-fits-all solution and if you are going to do them, you need to do them correctly!
The Benefits of Kegels (When Done Correctly)
For individuals with weak pelvic floor muscles, a well-designed Kegel program can be beneficial. The well-designed Kegel program typically doesn’t include someone simply performing kegels while lying on their back or sitting in a chair, but rather teaches them how to use their pelvic floor functionally. We need to teach the muscles how to contract and also coordinate as our body moves so they are engaging and disengaging at the right time. A well designed pelvic floor strengthening program can help improve:
Bladder and bowel control
Low back pain
Sexual function
Pregnancy and postpartum recovery
The Potential Pitfalls of Overdoing Kegels
It is crucial to understand that overdoing Kegels can lead to unintended consequences or worsening of symptoms, such as:
Increased pelvic floor tension
Pelvic pain
Painful intercourse
Difficulty emptying your bladder or bowels
Urinary incontinence
Just as we hold tension in our jaw and shoulders, many people unknowingly hold tension in their pelvic floor. If you suspect you have a tight pelvic floor, Kegels are NOT the place to start. Rather than contracting an already tense muscle, we first want to facilitate relaxation. We also want to determine WHY the muscles are tense. This is oftentimes due to a weakness elsewhere or an altered movement or posture that our body is performing.
How to Perform Kegels Correctly
To reap the benefits of Kegels, it's essential to perform them with proper technique. Rather than isolating the pelvic floor muscles, it's more effective to engage them in coordination with your other deep core muscles. As you contract your pelvic floor, imagine drawing your belly button towards your spine and gently exhaling. This coordinated effort ensures optimal pressure management and function.
When to Seek Professional Help
While Kegels can be beneficial for many, they aren't always the answer. A well-trained pelvic floor physical therapist can provide personalized guidance for your specific symptoms. It would be wise to reach out to a pelvic floor therapist for individualized instruction if you are experiencing symptoms of pelvic floor dysfunction such as:
Pelvic or low back pain
Urinary incontinence
Fecal incontinence
Constipation
Pain with intercourse
Pelvic organ prolapse
Pregnancy or postpartum recovery issues
The physical therapists at Pelvic Wellness Physical Therapy are Board-Certified Pelvic Health Therapists and have extensive continuing education on assessing and treating pelvic floor dysfunction. If you want to know if a kegel program would benefit you and how to do kegel exercises correctly, reach out to the providers at Pelvic Wellness today for a tailored exercise program to address your unique concerns.
About Pelvic Wellness Physical Therapy
Pelvic Wellness Physical Therapy is a pelvic health specialty physical therapy clinic in Omaha, NE that focuses on individualized treatment of pelvic floor conditions to determine the root cause of the symptoms. Our goal is to evaluate every patient in a holistic manner to determine the best treatment methods to help return patients to what they love.
Pelvic floor symptoms can be embarrassing and lonely. When pee, poop and sex are not functioning the way we expect, our life is significantly impacted. Pelvic Wellness is here to listen and be your guide in eliminating these symptoms and regaining your life back.
If you are dealing with pelvic floor dysfunction or are wondering if you might be a good fit for an evaluation, call Pelvic Wellness Physical Therapy at (402)-625-0313 to set up a free 15-minute discovery call or contact us via our online contact form.
