To do Kegels or not to do Kegels
- Jozette Joubert
- Mar 28, 2025
- 2 min read
And no, they are not just for pregnant women!
Are you peeing every time you sneeze? Do you always feel like you need to pee, but when you are at the toilet, nothing comes out? Do you accidentally pass gas or poop? Have you had recent surgery in the pelvic area?
If yes to any of these questions, then you are at the right place because we are here to help.
What are Kegel exercises? Kegel exercises also called pelvic floor exercises are various exercises that help strengthen your pelvic floor muscles (these muscles sit like a hammock and support all the organs in the pelvis like your bladder, bowel and vagina). These muscles also assist in bodily functions like peeing and pooping. These exercises involve tightening and then releasing the muscles to help give you better control over your bladder and bowel and keep them strong. It is like weight lifting for your pelvic floor.
Who needs to do Kegels? Your pelvic floor muscles become weaker if there is suddenly anything that puts excess stress on them. Various events and conditions stress our pelvic floor making them weaker, these include pregnancy, obesity, and surgery in the pelvic area, aging, frequent jumping or running exercises, constipation and even chronic coughing. Kegels aren't for everyone as doing Kegels when you do not need to can cause the muscles to become too tense or tight. Therefore, if you are not experiencing any symptoms, then you are a part of the “not to do Kegels” group. If you are unsure, you can consult your healthcare provider or make an appointment to see one of our physiotherapists.
Now, if you are part of the “to do Kegels” group, below are step-by-step instructions on how to get started.
The first step is to locate your pelvic floor muscles. Squeeze the muscles that you use to stop passing gas or
squeeze the muscles that you use to stop urination midway. You will feel a slight pull in your rectum or vagina, these are the pelvic floor muscles.
Step two, now that you have found your pelvic floor muscles, squeeze the muscles as tightly as possible for a few seconds.
Step three is to now relax the muscles for the same number of seconds. This is one Kegel.
Step four is to repeat at least 10 times twice daily. As well as to alternate speed between fast and slow contractions.
As you get stronger, try increasing these numbers. For example, if you started by holding the Kegel for 3 seconds, now increase to 5 seconds. Ideally, you want to work your way to be able to do 10 reps 3 times a day. And remember to keep breathing throughout.
Lastly, there are a few additional exercises that you can do to help support your journey. These include bridging, squats, and cat-camel stretch.
For more information, contact us at Barker Physiotherapists Inc.
References:
Huang YC, Chang KV. Kegel Exercises. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555898/
Comments