What is a KEGEL?

A kegel is another name for a pelvic floor contraction. It was named by Dr. Arnold Kegel in the 1940’s to help women recover after vaginal deliveries. Some therapists use PFC or pelvic floor contractions instead- but kegel is catchy, and easier to say.

Thekegel.com of course, thinks it is just a matter of semantics, and most people have heard of a kegel, so we will use that terminology without putting up a fight.

What are Pelvic Floor Muscles?

  • Muscles at the base of your pelvis, which connect from pubic bone in the front, to tailbone in the back, and out to the sides of hips and sit bones. It creates a hammock of muscles.

  • This hammock of muscles support the organs, stabilizes the pelvic bones during movement, controls our sphincters (for pee/poop/gas)., and aids in sexual function.

    • Pelvic muscles should relax and soften when we let gas, poop or pee out, and contract when we want to hold those things in.

How Do I Kegel and Breathe?

  • The best contraction will be on your EXHALE ( I know I know, it seems backwards).

HOw long should I do them for?

  • You should be ABLE to perform quick contractions, and long holds.

    • Endurance:

      • 10 second hold, 10 second relax

    • Power:

      • 1 second hold, 4 second relax

How Many Should I Do?

I know this answer is annoying, but it really depends. You need a pelvic exam by a physical therapist in order to truly know if you need to strengthen your pelvic muscles by doing many, or if you need to relax pelvic floor muscles and learn to do reverse kegels. (more on that later).

What position should I do them in?

The easiest way to isolate these muscles is to start lying down so you can relax the rest of your body. Next try sitting, then try standing or moving or lunges and more complicated positions. Each level will get more difficult, but of course you want to train towards function- meaning if you only leak when lunging, your goal is to train kegels in a lunge eventually.





Kaeli Gockel