This is Why Kegels Didn’t Work

I hear it a lot from women, “I tried Kegels but they didn’t work for me.”  Well this is what you need to know about Kegels.  Here are some reasons they didn’t work:

You’re not doing them right.

They might seem easy enough but about 50% of women do them incorrectly.  I often see women substituting with other muscles by squeezing their butt or thighs or contracting their abs too much.  It’s also important to incorporate the correct breathing pattern with performing Kegels because the diaphragm and pelvic floor muscles work in conjunction to regulate intra-abdominal pressure.  To perform them correctly make sure you’re in good posture and, while exhaling, draw the pelvic floor muscles up and in.  To activate the appropriate muscles, visualize the pubic bone and tailbone drawing closer.

You’re not doing them enough.   

You wouldn’t expect to have bulging bicep muscles after doing bicep curls for just a few days.  The same goes for the pelvic floor muscles.  It takes time to strengthen them, just like other muscles in the body.  You need to be consistent in performing Kegels in order to benefit from them.  When trying to increase strength, aim for 5 sets of 10 repetitions per day.  If you’re just trying to maintain strength at the level you’re at then do 15 repetitions per day.  Remember, you can do these anywhere so no excuses!  The hard part is remembering to do them so put a reminder in your phone or do them while watching your favorite television show; just get them in.

Kegels aren’t appropriate for you. 

Pelvic floor dysfunction can occur for many reasons and Kegels certainly do not fix everything.  Some people have issues that can worsen with Kegels.  For example, some have increased tension of the pelvic floor muscles.  If the muscles are already tight then consistently contracting them more can make things worse.  Someone with increased pelvic floor muscle tension may have symptoms such as difficulty starting a stream of urine, painful urination, urgency, incomplete emptying, constipation, pelvic pain, low back pain, or pain with sexual intercourse.  If you’re experiencing any of these symptoms you should be evaluated by a pelvic physical therapist to determine the appropriate course of treatment.

You need to do other exercises besides just Kegels.

Kegels are a very important exercise when trying to strengthen the pelvic floor, however, other exercises can help with complete core strengthening to support the pelvic floor and pelvic organs.  The pelvic floor muscles work in conjunction with the abdominals, back muscles, and diaphragm to regulate intra-abdominal pressure.  These are all part of your core.  Exercises that strengthen the glutes, abdominals, and back muscles can provide increased support to the pelvic floor.

If you currently have any pelvic floor issues or concerns or you are looking to prevent pelvic floor dysfunction see a pelvic physical therapist.  An evaluation will determine if there are issues that need to be addressed and you will be provided with the treatment plan appropriate for you.  Don’t let your concerns fall to the wayside as pelvic floor issues often worse over time.

You are not alone and there is help!

For a FREE phone consultation or discovery visit call/text (847)220-4998 or email April@pelvicbalance.com