Approximately 32% of women and 16% of men in the United States have a pelvic floor disorder (PFD), a condition marked by the inability to control a group of muscles lining the bottom of the pelvis.
If you’re one of these people, your doctor may have recommended Kegel exercises. But there’s another exercise that focuses on relaxation–rather than contraction–of the same muscles, which could also help you find more comfort and control in your body.
In this article, we’ll explore:
- Kegels vs. reverse Kegels
- The importance and benefits of Kegels for strength and reverse Kegels for pelvic floor relaxation
- How to do these exercises
Kegels vs reverse Kegels
Kegels are exercises that focus on tightening and contracting the pelvic floor. This action builds strength in these important muscles, which can give you more control over certain bodily functions (such as holding in a bowel movement).
Reverse Kegels, on the other hand, involve relaxing and stretching the pelvic muscles, which can help relieve pain and tension. Both exercises offer unique benefits.
What are the benefits of Kegels?
Strengthening the pelvic floor with Kegels can help both men and women by:
- Improving bladder control, preventing or reducing urinary incontinence
- Boosting bowel control, preventing fecal incontinence and accidental gas
- Supporting pelvic organs, reducing the risk of prolapse (organs slipping below their normal position)
- Increasing blood flow to enhance sexual arousal and lubrication
- Contributing to greater core strength, since pelvic and core muscles are closely connected
Regularly practicing Kegels can result in stronger orgasms for women and better stamina for men.
For pregnant women, these exercises prepare the pelvic floor for childbirth, resulting in a smoother delivery experience. They may also reduce postpartum discomfort.
What are the benefits of Reverse Kegels?
Unlike traditional Kegels, reverse Kegels involve pelvic floor relaxation to stretch and lengthen the muscles. This relaxation can provide both men and women with pain relief, as well as improve sexual function.
These exercises are especially helpful for women who experience pain with intercourse. For men, pelvic floor relaxation can improve strength, stamina, and control by reducing spasms–potentially eliminating erectile dysfunction and premature ejaculation.
But healthcare providers also prescribe these exercises for those suffering from other issues, including:
- Constipation
- Inhibited bladder or bowel control
- Hip instability
- Lower back pain
As you can see, both Kegels and reverse Kegels help combat a variety of health concerns. That’s why, depending on your unique situation, it may be a good idea to practice both.
Working on opposite ends of the spectrum, Kegels and reverse Kegels can give you more control and comfort in your pelvic area.
Pelvic floor exercises are beneficial for everyone
Even if you don’t struggle with incontinence, constipation, or pelvic pain, Kegels and reverse Kegels can still provide substantial health benefits.
Your pelvic floor muscles actually play a part in several essential, seemingly unrelated functions, including:
- Breathing: Your pelvic floor works with your diaphragm as you breathe; it relaxes during inhalation and contracts during exhalation. Pelvic floor exercises can help manage intra-abdominal pressure and support proper breathing–which can benefit your digestion, stress response, and other bodily functions.
- Speaking: Pelvic floor muscles help control breath support and work with the diaphragm and abdominal muscles to manage air pressure. So these exercises can help you both speak and sing more healthfully and comfortably.
- Core stability: Pelvic floor muscles are also involved in posture and core stability. A healthy pelvic floor helps maintain proper alignment in your body–which can reduce pain and tension in multiple areas.
How to do Kegels
Experts recommend learning to do Kegels before reverse Kegels. Here are some tips to get started.
For women
Sit, stand, or lie down comfortably. Locate your pelvic floor muscles by imagining you’re stopping the flow of urine (while not urinating).
Alternatively, insert a clean finger into your vagina and tighten the muscles around it. You should feel a contraction moving inward and upward.
Start by holding your muscles tight for 5 seconds, then relax for 5 seconds. Repeat five times and gradually increase the hold to 10 seconds. Be careful not to tense your abs, back, buttocks, or sides–only your pelvic floor.
Keep breathing steadily as you do this, and avoid tensing up excessively. Aim for three sets of 10 per day.
For men
Sit, stand, or lie down comfortably, and imagine stopping your urine flow (while not urinating). Be careful not to tighten your abs, back, or buttocks, and keep your sides relaxed.
Squeeze your pelvic floor muscles for up to 10 seconds, then relax for 5 seconds. Aim for 3 sets of 10 repetitions daily, breathing steadily throughout.
How to do reverse Kegels
To do reverse Kegels, instead of tensing the pelvic floor muscles, you’ll focus on relaxing them. This might feel similar to the release you feel while urinating or having a bowel movement.
Inhale deeply, allowing your diaphragm and pelvic floor to lower as if you’re inflating a balloon. As you exhale, do a regular Kegel, then switch back to relaxing, and let go.
For women
Women can also sit or lie down, using a mirror to examine how the space between the pubic bone and tailbone expands while inhaling and relaxing the pelvic floor. Focus on feeling your muscles lower and relax with each deep breath.
Hold the relaxed position for 5 seconds, then release for 5 seconds. Do 2-3 sets of 10 throughout the day. As you get used to the exercise, gradually increase your hold time to 7 or 10 seconds.
For men
As you relax your pelvic floor, you’ll notice a release in the muscles around your anus, and your penis and testicles might move slightly. Focus on elongating the muscles, and try holding this relaxed position for 5 seconds.
Do 2-3 sets of 10, gradually increasing your hold time as you gain greater control over your muscles.
Kegels and reverse Kegels for better health
Whether you’re looking to manage pain, improve your sex life, or simply boost your pelvic health, Kegels and reverse Kegels offer an accessible, non-invasive method you can try right now–from the comfort of your home.
- Kegels strengthen the pelvic floor muscles to improve bladder and bowel control, and boost sexual function.
- Reverse Kegels induce pelvic floor relaxation to combat pain and tension, minimize sexual dysfunction, and promote comfortable postpartum recovery.
- Working with the diaphragm, Kegels and reverse Kegels support breathing, speaking, posture and core stability.
- A healthy balance of strength and relaxation in your pelvic floor can contribute to a stronger, more resilient and comfortable body.
References:
Pelvic Floor Dysfunction – StatPearls – NCBI Bookshelf
Kegel Exercises – StatPearls – NCBI Bookshelf
The Role of the Pelvic Floor in Respiration: A Multidisciplinary Literature Review
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