On the Blog: The Truth About Kegels: When to Do Them and When to Avoid Them
Kegel exercises are often thought of as the ultimate solution for pelvic floor health, but they aren’t always the best option for everyone and not everyone even knows exactly what a 'Kegel' is. While Kegels can help strengthen the pelvic floor, there is a lot more to pelvic floor strengthening and health than you might think! Let's explore when Kegels are beneficial and when they should be avoided.
What Are Kegels?
Kegel is just another term for 'pelvic floor exercises' and involves contracting and relaxing the pelvic floor muscles to strengthen them. They are often recommended to help with bladder control, sexual health, and pelvic organ support. However, they are not a one-size-fits-all solution and a lot of people just think it means switching it on and off a few times through the day and that's it!
When Should You Do Pelvic Floor Exercises?
They can be incredibly effective if you’re dealing with mild pelvic floor dysfunction and you know how to contract and relax your pelvic floor correctly. Here are some situations when they are beneficial:
Pregnancy: It is recommended for all pregnant women to be doing 3 sets of pelvic floor exercises per day to reduce the risk of common issues like leaking, tears and prolapse.
Postpartum recovery: After birth, all women benefit from strengthening to help restore pelvic floor strength, especially if you've experienced any tearing or even a C-section as it can still affect the pelvic floor.
For incontinence: If you experience mild urinary leakage, strengthening can help regain control of your pelvic floor muscles, as long as you know that pelvic floor weakness is the cause of your symptoms.
After pelvic surgery: Following pelvic surgery, strengthening is essential to aid in recovery and improve the strength and integrity of the pelvic floor, and reduce the risk of the problem re-occurring in future.
When NOT to Do Pelvic Floor Exercises
Despite their popularity, Kegels aren’t always the right choice for everyone. There are situations when they could worsen pelvic floor dysfunction:
Pelvic pain: If you're experiencing pelvic pain, performing exercises without proper technique and guidance may increase tension and discomfort. You may need to start with relaxation exercises, and then start strengthening with guidance of a pelvic floor physio.
Overactive pelvic floor: For women with difficulty relaxing their pelvic floor, exercises may exacerbate muscle spasm and pain. In this case, releasing the tension through stretches and relaxation exercises is crucial before strengthening.
Pelvic Floor Dysfunction: up to 30% of women with symptoms like difficulty emptying bladder or bowels, prolapse, chronic constipation, and leaking are actually not doing pelvic floor exercises correctly, bearing down and making things worse. If you have symptoms it is best to get an assessment and tailored program.
Alternatives to Pelvic Floor Exercises
If you aren't sure if you can do them correctly or if they will be of benefit you can try other exercises that may assist and support the pelvic floor
Pelvic tilts: These gently activate and relax the pelvic floor without excessive strain.
Breathing exercises: Breathing techniques, such as diaphragmatic breathing, help to relax the pelvic floor and relieve tension.
Squats: These can strengthen the pelvic floor as it works with the hips and glute muscles.
While Kegels or Pelvic Floor Exercises are a great tool for strengthening the pelvic floor, they often need specific assessment and advice to be effective. It’s essential to know when to incorporate them and when to avoid them. Always listen to your body, and if you're uncertain, consider seeking advice from a pelvic floor physiotherapist.
Pregnant & Need help? Download our Birth Prep Toolkit to find out more about pelvic floor exercises or schedule a consultation with a pelvic floor expert to discuss your specific needs.
