Why I do not use the term “Kegels”, and how to do them correctly

What are “Kegels”? They are a form of exercise for your pelvic floor. The term was named after a male doctor who would tell all of his female patients to do them. 

Well, guess what?!? Not just people who identify as female have pelvic floors and benefit from doing “Kegels”. Anyone and everyone has a pelvic floor. And guess what?!? EVERYONE benefits from exercising these muscles. Yes, both men and women, and people who do not identify as either, benefit from contracting their pelvic floor. 

So, what is a pelvic floor contraction? It is when you contract the muscles that help stop the flow of urine, hold back gas, and allow you to have sex. 

It is hard to know if you are contracting the muscles correctly without having someone assess you doing the contraction. However, there are some cues that are helpful……. contract the muscles like you are: stopping the flow of urine (you don’t want to actually stop the flow of urine on a regular basis because it can cause the bladder to get confused), holding back gas, lifting a blueberry up with your vagina, moving your penis, etc. 

One of my favorite ways to know if you are doing a contraction correctly is to sit on a rolled up hand towel. Have your feet flat on the ground with the towel under you going lengthwise from your urethra to your anus between your sit bones. As you inhale, relax your pelvic floor (you should feel it drop into the towel), as you exhale do a gentle contraction of your pelvic floor muscles (you should feel the muscles lift off of the towel).

A good generic pelvic floor strengthening program consists of doing both long and short holds to work all the muscles. 

For the long holds: hold the contraction, while breathing, for up to 10 seconds. Then fully relax for 10 seconds. Do that 10 times a day. 

For the short holds: contract when you exhale your breath and relax when you inhale. Repeat this 10 times a day.

This SHOULD NOT CAUSE pain! If you have pain with the exercise contact your pelvic floor physical therapist. 

Also, it is more important to focus on the relaxation than the contraction. Many people’s pelvic floor muscles are resting in a shortened position, meaning that they have over contracted their pelvic floor. So…… MAKE SURE YOU RELAX THE MUSCLES!! If you do not relax the muscles between contractions it could lead to pain, leaking urine and gas, back pain, and/or hip pain.

It is important to strengthen all of the muscles in your body. Especially your pelvic floor, but rather than focus on getting stronger, focus on improving your coordination so the muscles can support you the way they are supposed to.