When people think of pelvic floor exercises, Kegels usually come to mind — those deliberate squeezes that strengthen the pelvic muscles. But there’s another, lesser-known side to pelvic floor health that’s just as important: Reverse Kegels.
While Kegels focus on contracting the pelvic floor, Reverse Kegels emphasize releasing and relaxing these muscles. For many people, especially those experiencing pelvic tension, pain, or dysfunction, this relaxation aspect can be a game changer.
What Is a Reverse Kegel?
A Reverse Kegel is the opposite of a traditional Kegel. Instead of pulling up and in (as you would to stop the flow of urine midstream), a Reverse Kegel is about gently pushing down or bearing down — similar to initiating a bowel movement or the feeling you get when trying to urinate.
It’s not straining, forcing, or pushing hard. It’s a subtle, controlled lengthening and softening of the pelvic floor muscles.
Why Do Reverse Kegels Matter?
Many people unknowingly walk around with a chronically tight pelvic floor. This can be due to stress, poor posture, overexercising, or even doing too many Kegels without balance. An overactive pelvic floor can contribute to:
- Pelvic pain or tension
- Painful intercourse (for any gender)
- Urinary urgency or hesitancy
- Constipation
- Difficulty fully emptying the bladder or bowel
- Erectile dysfunction or ejaculation issues in men
In such cases, strengthening exercises like Kegels might actually make the problem worse. That’s where Reverse Kegels come in — they help release and lengthen the pelvic floor, restoring balance.
How to Do a Reverse Kegel
Like with any muscle group, awareness is key. Here’s a basic way to start practicing Reverse Kegels:
1. Find a Comfortable Position
Try sitting, lying down, or standing — whatever helps you feel relaxed.
2. Breathe Deeply
Start with diaphragmatic breathing (belly breathing). Inhale deeply into your belly, allowing it to expand. As you exhale, feel everything gently return inward.
3. Let Go, Don’t Force
As you inhale, imagine your pelvic floor dropping or gently expanding downward — like a flower opening or a balloon inflating in your pelvis.
For men: Imagine you’re trying to gently initiate urination or pass gas.
For women: Imagine releasing as if you’re trying to insert a tampon or begin a bowel movement.
There should be no straining or pushing hard — the sensation is subtle.
4. Exhale and Relax
As you exhale, simply return to neutral. Don’t contract or squeeze — the focus is entirely on the release during the inhale.
How Often Should You Do Reverse Kegels?
It depends on your needs. If you suspect pelvic tension, start with a few minutes a day of gentle Reverse Kegel breathing. Think of it more as a mind-body relaxation exercise than a workout.
It’s always best to consult a pelvic floor physical therapist, especially if you have chronic pelvic pain or dysfunction. They can assess whether you need more strengthening (Kegels), more releasing (Reverse Kegels), or a combination.
Final Thoughts
Pelvic health is about balance — not just strength but also flexibility and control. Reverse Kegels are a powerful, often overlooked tool in achieving that balance. Whether you’re dealing with tension, pain, or just want to optimize your pelvic wellness, adding Reverse Kegels to your routine may offer surprising benefits.
Remember: sometimes the most powerful thing you can do is let go.
Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at [email protected]