Reverse Kegels: Enhancing Pelvic Floor Strength for Women

Pelvic floor health is crucial to overall well-being, especially for women. The pelvic floor muscles support the bladder, uterus, and bowel, playing a vital role in urinary and bowel control as well as sexual function.

While Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, are widely known and practiced, reverse Kegels are an equally important yet less commonly discussed technique. This article delves into reverse Kegels, explaining what they are, how they can benefit women, and how to perform them properly.

Understanding Reverse Kegels

A reverse Kegel is the opposite of a traditional Kegel exercise. While traditional Kegels involve contracting and tightening the pelvic floor muscles, a reverse Kegel focuses on consciously relaxing and lengthening these muscles. This deliberate relaxation is essential for maintaining pelvic floor health, as it helps prevent and alleviate issues related to muscle tension and tightness.

What Happens During a Reverse Kegel?

When performing a reverse Kegel, you essentially engage in the following actions:

• Relaxation: The primary goal of a reverse Kegel is to achieve a state of relaxation in the pelvic floor muscles. Unlike the contraction phase of a traditional Kegel, this exercise emphasizes letting go of any tension.
• Lengthening: Along with relaxation, reverse Kegels aim to extend the pelvic floor muscles. This stretching effect can help counteract the tightness that often builds up from prolonged sitting, stress, or improper exercise techniques.
• Breathing Coordination: Proper breathing plays a significant role in reverse Kegels. Deep, diaphragmatic breathing helps facilitate the relaxation and lengthening of the pelvic floor muscles, creating a synergistic effect that enhances the exercise’s benefits.

The Science Behind Reverse Kegels

The pelvic floor muscles, like any other muscle group in the body, need a balance of contraction and relaxation to function optimally. Over time, factors such as childbirth, high-impact activities, and even chronic stress can lead to increased tension and reduced flexibility in these muscles. Reverse Kegels address this imbalance by promoting muscle relaxation and improving blood flow, which can help repair and rejuvenate the pelvic floor.

Benefits of Reverse Kegels

Reverse Kegels, a lesser-known counterpart to traditional Kegel exercises, involve the relaxation and lengthening of the pelvic floor muscles rather than their contraction. These exercises can offer a variety of benefits, particularly for individuals seeking improved pelvic health and function. Reverse Kegels can help alleviate pelvic floor tension, reduce pain during intercourse, and address issues such as pelvic floor dysfunction and certain types of incontinence.

• Improved Muscle Balance: Regularly performing reverse Kegels can help maintain a balance between tension and relaxation in the pelvic floor muscles, preventing issues such as muscle tightness and pain.
• Enhanced Sexual Health: By promoting relaxation and flexibility, reverse Kegels can enhance sexual pleasure and reduce discomfort during intercourse.
• Eased Childbirth: For pregnant women, learning to relax the pelvic floor muscles through reverse Kegels can aid in a smoother delivery process by making it easier to push during labor.
• Reduced Pelvic Pain: Conditions such as vaginismus and pelvic floor dysfunction often involve excessive tension in the pelvic muscles. Reverse Kegels can help alleviate this tension, reducing pain and discomfort.

How to Perform Reverse Kegels

• Find a Comfortable Position: Start by sitting, standing, or lying down in a comfortable position. It might be helpful to begin in a relaxed seated position.
• Identify Your Pelvic Floor Muscles: To do this, you can stop the flow of urine midstream the next time you go to the bathroom. The muscles you use to do this are your pelvic floor muscles.
• Breathing Technique: Take a deep breath, allowing your abdomen to expand. This should naturally cause your pelvic floor muscles to relax.
• Focus on Relaxation: As you inhale, focus on gently pushing or bearing down as if you were trying to pass gas or urinate. This action should help to lengthen and relax the pelvic floor muscles.
• Practice Regularly: Aim to perform reverse Kegels several times a day. Consistency is key to reaping the full benefits of this exercise.

Combining Kegels and Reverse Kegels

For optimal pelvic floor health, it is beneficial to incorporate both Kegels and reverse Kegels into your routine. While Kegels help strengthen the pelvic floor muscles, reverse Kegels ensure these muscles remain flexible and relaxing. This combination can lead to better muscle control and overall pelvic health.

When to Seek Professional Guidance

If you experience persistent pelvic pain, urinary incontinence, or difficulty performing these exercises, it is advisable to seek the guidance of a healthcare professional or a pelvic floor therapist. They can provide personalized instructions and help you develop a tailored exercise regimen that addresses your needs.

The Bottom Line

Reverse Kegels are a valuable tool for enhancing pelvic floor strength and flexibility for women. Incorporating these exercises into your daily routine can improve muscle balance, sexual health, and overall pelvic floor function. Remember, the key to effective pelvic floor health is a combination of strengthening and relaxing the muscles, ensuring they function optimally throughout your life.