Kegel Exercises: Strengthening the Core of Pelvic Floor Health

We often focus on exercise, diet, and mental health when maintaining overall well-being. However, a crucial body component deserves equal attention: the pelvic floor. The pelvic floor is a group of muscles that forms a supportive hammock-like structure at the base of the pelvis. One effective way to ensure the health of these muscles is through Kegel exercises. Our pelvic floor specialists at EW Motion Therapy can incorporate Kegels into your exercise program as appropriate to help strengthen your pelvic floor muscles. Even if pelvic floor physical therapy isn’t what you’re looking for, you can still read on as we explore what Kegels are, their benefits and potential risks, how they contribute to pelvic floor health, and how they are used in pelvic floor physical therapy. 

What are Kegel exercises?

Kegel exercises, named after Dr. Arnold Kegel, who popularized them in the 1940s, are a series of repetitive contractions and relaxations of the pelvic floor muscles. These exercises strengthen and tone the muscles responsible for supporting organs such as the bladder, uterus, and rectum. Kegels are simple yet powerful and can be done discreetly at any time, making them a convenient addition to your daily routine.

Benefits of Kegel exercises

1. Improved pelvic floor strength: Just like any other muscle in your body, the pelvic floor muscles benefit from regular exercise. Strengthening these muscles can help prevent or alleviate issues such as prolapse or urinary incontinence, especially in women who have given birth or individuals with weakened pelvic muscles due to age or other factors.
2. Preventing prolapse: Pelvic organ prolapse occurs when the pelvic organs descend from their normal position. Strong pelvic floor muscles can provide better support and reduce the risk of prolapse, a condition more common in women, especially after childbirth or during menopause.
3. Postpartum recovery: For women who have recently given birth, Kegel exercises can aid in healing and help restore pelvic floor strength, which may have been weakened during pregnancy and childbirth.
4. Preventative maintenance: In some instances, regular Kegel exercises can be a proactive way to maintain pelvic floor health as you age, reducing the risk of issues such as incontinence or prolapse later in life.

Risks and considerations

While Kegel exercises offer numerous benefits, it's essential to approach them with caution and proper technique:

1. Overexertion: Overdoing Kegels can lead to muscle fatigue or strain like any exercise. Gradually increase the intensity and duration of your exercises to avoid overexertion.
2. Improper technique: Performing Kegels incorrectly can lead to ineffective results or exacerbate existing issues. Consult a healthcare professional or pelvic floor physical therapist to ensure you do them correctly.
3. Individual variation: Not everyone may require Kegel exercises. Some individuals might already have strong pelvic floor muscles, which means they need to learn techniques for relaxing the pelvic floor instead of contracting it through Kegels.
4. Consistency is vital: Consistency is crucial to experience the benefits of Kegels. Like any exercise regimen, results may take time to become noticeable, so be patient and persistent.

How Kegels contribute to pelvic floor health

Kegel exercises target the deep muscles of the pelvic floor, including the pubococcygeus (PC) muscle group. These muscles are vital in maintaining continence, supporting pelvic organs, and contributing to sexual function.

1. Muscle strengthening: Kegels contract and relax the pelvic floor muscles, increasing their strength and endurance. This improved muscle tone helps prevent urinary and fecal incontinence by enhancing your ability to control these functions.
2. Increased blood flow: Regular Kegel exercises promote healthy blood circulation to the pelvic region. Adequate blood flow nourishes the muscles, aiding tissue repair and overall pelvic health.
3. Nerve-muscle communication: Kegel exercises enhance the connection between nerves and muscles in the pelvic floor. This improved communication can lead to better control over bladder and bowel function, reducing the risk of leakage and related issues.
4. Support for organs: The pelvic floor muscle gives essential support to pelvic organs. Strengthening these muscles helps maintain their proper position and reduces organ prolapse risk.

How are Kegels used in pelvic floor physical therapy? 

Kegel exercises are a cornerstone of pelvic floor physical therapy, a specialized therapy that addresses various pelvic floor dysfunctions and promotes optimal pelvic health. Pelvic floor physical therapists use Kegels strategically as part of a comprehensive treatment plan tailored to each individual's needs. Here's how Kegels are utilized in pelvic floor physical therapy:

1. Assessment and evaluation: Before prescribing any exercises, a pelvic floor physical therapist thoroughly assesses the patient's pelvic floor function and any existing issues. This may involve internal and external examinations and discussions about urinary or fecal incontinence, pelvic pain, or prolapse symptoms. This assessment helps the therapist develop a personalized treatment plan.
2. Muscle identification and isolation: Many individuals have difficulty locating and isolating their pelvic floor muscles. A pelvic floor physical therapist guides patients in correctly identifying and activating these muscles through verbal cues or manual guidance. Proper muscle engagement is crucial for effective Kegel exercises.
3. Customized exercise regimen: Based on the assessment findings, the therapist designs a personalized exercise regimen that may include Kegels and other targeted exercises. The Kegel exercises are tailored to the patient's condition, muscle strength, and goals. The therapist determines the appropriate intensity, duration, and frequency of Kegels.
4. Progression and variability: Like any exercise program, Kegel exercises in pelvic floor physical therapy follow a progression. As the patient's pelvic floor muscles strengthen, the therapist may modify the Kegel routine by adjusting parameters such as the number of repetitions, the duration of contractions, or the rest intervals between contractions.
5. Integration with other techniques: Kegel exercises are often integrated with other therapeutic methods, such as manual therapy, stretching, breathing, and relaxation techniques. Pelvic floor physical therapists take a holistic approach to address the interconnected nature of pelvic floor dysfunction.
6. Functional training: Besides isolated Kegel exercises, pelvic floor physical therapy includes functional training. This involves incorporating pelvic floor muscle activation into daily activities, such as lifting, bending, or sneezing, to ensure the muscles work effectively during real-life situations.
7. Education and lifestyle modifications: Pelvic floor physical therapists educate patients about the importance of pelvic health and how various lifestyle factors (e.g., posture, diet, hydration) can influence pelvic floor function. They may recommend modifications to daily habits to support pelvic floor health.
8. Ongoing support and monitoring: Pelvic floor physical therapy is a collaborative process. The therapist provides ongoing support, monitors progress, and adjusts the treatment plan. Regular follow-up appointments allow for feedback, questions, and adaptations to the exercise routine.
9. Postpartum rehabilitation: Kegel exercises are vital in postpartum rehabilitation. Pelvic floor physical therapists guide new mothers through safe and effective Kegel exercises to help restore muscle tone and function after childbirth.

Kegel exercises are a fundamental component of pelvic floor physical therapy. They are used strategically, based on individual assessment and goals, to address a wide range of pelvic floor dysfunctions and promote pelvic health. If you're experiencing pelvic floor issues, seeking the expertise of a qualified pelvic floor physical therapist can provide you with the guidance and support needed for effective rehabilitation. This is the goal of our women’s health team at EW Motion Therapy, who can assess your pelvic health and determine the best course of action to help improve your overall health. If you are curious whether pelvic floor physical therapy is right for you, click the button below to score yourself in our self-assessment and see if our program fits your needs.