Is the Kegel the RIGHT Exercise For Me? Try the Reverse Kegel Instead!
- Rehab and Revive Staff
- Sep 10, 2021
- 3 min read
Updated: 2 days ago
Whenever people learn about pelvic floor physical therapy, the questions start flooding in. Pelvic health issues affect millions of individuals, yet very few seek proper treatment—and even fewer realize that their daily symptoms are entirely treatable.
For instance, many people assume that waking up multiple times every night to urinate is just a normal consequence of drinking water before bed. In reality, frequent nighttime urination (nocturia) is often a sign of pelvic floor imbalance.
However, the single biggest misconception in pelvic health is that Kegels are a one-size-fits-all solution for everyone. While the Kegel has become practically interchangeable with pelvic floor therapy in popular culture, it is not always the appropriate exercise—and in some cases, it can actually make symptoms worse.
Why Kegels Might Not Be Working for You
Many individuals report performing daily Kegel exercises for months to fix bladder leaks or urgency, only to see zero improvement. While there are several reasons pelvic floor strengthening might stall, two primary causes stand out:
Incorrect Execution: As covered in pelvic health guides, over 50% of people perform Kegels incorrectly by holding their breath, squeezing their glutes, or bearing down.
Hypertonic Pelvic Floor: If pelvic floor muscles are already chronically tight, tense, or shortened, forcing them to squeeze even more with Kegels is like trying to contract a muscle that is already stuck in a cramp. This extra strain can trigger pelvic pain, urinary frequency, and painful intercourse.
Enter the Reverse Kegel: Training for Relaxation
For those experiencing pelvic floor dysfunction driven by muscle tightness, the ideal exercise is often not a traditional Kegel, but a Reverse Kegel.
While a classic Kegel focuses on contracting and lifting, a Reverse Kegel trains the pelvic floor to consciously drop, lengthen, and fully relax.
Learning to lengthen an overactive pelvic floor restores full range of motion to the muscle group, easing pressure on the bladder and relieving chronic pelvic muscle guarding.
4 Exercises to Master Before the Reverse Kegel
If dropping and lengthening the pelvic floor feels difficult, starting with foundational stretches and breathing techniques helps build essential sensory awareness:
Never underestimate the power of breath awareness. Once these mobility exercises bring awareness back to the pelvic floor, transitioning to the Reverse Kegel becomes significantly easier.
For step-by-step cues on performing classic contractions off the toilet, read the staff guide on how to perform a Kegel properly.
To learn why squeezing or stopping a urine stream during bathroom breaks causes bladder damage, explore the breakdown on why you should stop doing Kegels while going to the bathroom.
Personalize Your Pelvic Health
Every pelvic floor is unique. Some individuals need strengthening and stability, while others require stretching and release. Guessing which category you fall into can prolong discomfort or worsen symptoms.
If bladder leaks, pelvic pain, or constant nighttime bathroom trips persist, schedule an evaluation with a certified pelvic health physical therapist. A tailored assessment ensures the exact right exercise program is assigned for individual recovery needs.
Remember, at Rehab and Revive®, we heal smarter, not harder®.
How does your pelvic floor feel after trying traditional Kegels?
0%🧘 Better!
0%😫 Worse/Tighter
0%🤔 No change
0%🤷 I'm not sure
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