Think You Need Kegels? Read This First.
Think You Need Kegels? Read This First.
MyPT2Go is excited to share a series of debunked pelvic floor myths. First on the docket? Kegels.
“MYTH #1: “I just need to strengthen my pelvic floor.””
When most people hear the words pelvic floor, they immediately think: Kegels (pelvic floor muscle contraction). More strength. Squeeze harder.
But here's the twist: your pelvic floor isn't trying out for a weightlifting competition. Its job isn't to stay "on" all the time—it's to know when to turn on, when to let go, and how to work with the rest of your body.
Think of your pelvic floor like an orchestra instead of a single instrument. It works in harmony with your diaphragm, abdominal muscles, and deep back muscles to support your core, manage pressure, and help with bladder, bowel, and sexual function.
A healthy pelvic floor should be able to:
Contract when you need support, like during a cough, sneeze, or heavy lift
Relax completely to allow comfortable bowel movements, urination, and sexual function
Coordinate with your breathing and movement throughout the day
Respond automatically to changes in pressure without you having to think about it
This is why more Kegels aren't always the answer. Some people have pelvic floor muscles that are already working overtime. In those cases, adding more strengthening exercises can actually make symptoms like urinary urgency, constipation, pelvic pain, or pain with sex worse.
Research shows that pelvic floor function—including timing, coordination, endurance, and the ability to relax—is often more important than maximum muscle strength alone. In other words, a muscle that's always tense isn't necessarily a healthy or effective muscle.
The bottom line? Your pelvic floor doesn't need to be the strongest muscle in your body—it needs to be the smartest.
If you're experiencing bladder leakage, pelvic pain, constipation, prolapse symptoms, or pain with intimacy, a pelvic floor physical therapist can determine whether your muscles need strengthening, relaxation, coordination training, or a combination of all three. Because when it comes to your pelvic floor, the goal isn't just strength—it's balance.