The Key to Kegels

What are Kegels? Put simply, Kegels are to the pelvic floor what yoga is to the body, mind and spirit. They are an accessible form of low-impact exercise that has the potential to dramatically improve your life.

To get even more granular, “Kegel pelvic floor exercises are used to strengthen the muscles that support your uterus, bladder, bowel, and rectum,” according to WebMD. Kegels have enjoyed some publicity as of late, being touted as a way to treat erectile dysfunction and achieve pelvic floors of steel.

So how do you do them?

Many of us are not aware of where our pelvic floor muscles even are, so engaging them can be a challenge.

There are several ways, per Healthline. One is to simply replicate the experience of holding in gas. If you attempt that and then feel it in your vagina or back end, you’re doing it right! You can also locate these muscles by stopping urine while on the seat or putting a finger inside yourself while doing the exercise to feel the pull. Although please do not get in the habit of doing this routinely, as it sends mixed messages to your pelvic floor! You get one shot at it, for educational purposes only!

If you are of a certain age, think back to those claw arcade machines you played with as a child. The Cleveland Clinic compares the motion of a Kegel to the claw opening and closing around a prize.

You then will tighten your muscles for a count of five, and relax for the same count. For optimal help, perform these endurance contractions 20x, three times per week. You can also perform Quick Flicks, or “fast exhale squeeze, fast inhale release” 50x, three times per week.

Your physical therapy appointment is another great time to check your Kegel form. You shouldn’t be embarrassed or feel like you are bothering your therapist. That’s what they are there for!

Now, let’s take a closer look at what they’re for.

Pelvic Organ Prolapse

As I explain in my book The Inside Story, “POP is associated with the excessive descent of one or more of the pelvic organs or the vaginal wall.” It can happen after childbirth, and there are several different types of prolapse. These include uterine or cervix prolapse, cystocele/anterior prolapse, rectocele/posterior prolapse, and rectal prolapse. I also talk about prolapse in this blog post – well worth the read! Pelvic organ prolapse has a number of treatments, ranging from a pessary to surgery, but Kegels can make pelvic floor muscles stronger and those are the muscles that keep those organs stable.

Incontinence

Pelvic floor muscles affect how much control we have over our urination and defecation, which is why it may be recommended to strengthen them to treat urinary, urge and fecal incontinence.

Better Sex

Now I’ve got your attention! Yes, Kegels can even help in this department. According to WebMD, there is scientific evidence that Kegels can “enhance female sexual arousal by relaxing the vagina, improving lubrication and allowing more blood flow to the genitals.” In men, they may heighten the pleasure of orgasm and provide “greater control over ejaculation.” (Pelvic floor muscles really are the center to so much that goes on in our bodies!)

Who Shouldn’t Do Kegels

Kegels can be a problem for people with a hypertonic pelvic floor. This means the pelvic floor muscles are unable to fully relax. Nebraska Medicine states, “While these exercises may benefit both men and women, performing too many ─ or performing them incorrectly ─ may increase muscle tension and pain, or worsen your symptoms.” One journalist received a hypertonic pelvic floor diagnosis simply from doing Kegels alone, so you have to be careful. They also provide very limited benefit for overflow incontinence.

As usual, it is best to speak with a healthcare provider.

Also, have patience: Don’t expect overnight success as they can take up to a few months to work. Try adding Kegels to your Google calendar or doing them first thing in the morning. You can even pair them with your favorite podcast to help make the habit automatic. And the result is not only a stronger pelvic floor but stronger relationships, less embarrassment, less pain, more pleasure – overall, a pretty big impact for such a really tiny movement!

How to Press Fast-Forward on Your Pelvic Floor Recovery

Whether you’re in pain, struggling with urgency, or dealing with incontinence, you want relief fast. That’s completely understandable! Unfortunately, recovery can take months before you notice major improvement. Still, that doesn’t mean you can’t move the needle a little and press fast forward on your pelvic floor recovery!

Although much of the “heavy lifting” will come from health professionals — the therapy, the medications — there’s still plenty you can do between sessions to support your body’s healing process. The following steps can add up to meaningful change, keeping your momentum going and helping you feel more in control along the way.

Do Your Homework — Consistently and Intentionally

Make sure you’re doing all your homework. This is a big one. Those exercises, stretches, or dilator routines aren’t busywork — they’re prescribed because they’re vital to your progress. It’s totally normal to feel bored or discouraged at times. Try pairing the work with your favorite movie or show, just as you would with a home workout. If the routine feels pointless, ask your therapist to help track your progress. Writing down symptoms before you fully commit can help you see the difference later. Visible improvement is motivating and reinforces your investment. Forgetfulness is also common. With so many responsibilities — parenting, work, relationships — it’s easy for at-home therapy to slip through the cracks. Use your phone, calendar, or a sticky note to remind yourself. These small habits are what help you press fast forward on your pelvic floor recovery.

Maximize the Frequency of Your PT Sessions

Resume or increase the frequency of your physical therapy sessions. Healing requires repetition — and spreading your sessions too far apart may delay progress. Scheduling regular appointments can be challenging, especially when you’re balancing time, money, and motivation. Start by consulting your insurance company to explore coverage options. If cost is still a concern, ask your therapist about payment plans. When motivation wanes, revisit your health goals. Healing is not just about resolving symptoms — it’s about restoring your quality of life. Remind yourself that the most important investment you can make is in your health, well-being, and long-term comfort. Keep coming back to that mantra, especially on the tough days. Staying consistent with care is one of the best ways to Press Fast Forward on your Pelvic Floor Recovery.

Talk to Your Therapist About What Might Be Getting in the Way

Have an honest conversation with your therapist about any obstacles in your way. As providers, we truly want to understand what your life looks like — your routines, your frustrations, and anything else that might be interfering with recovery. That information helps us uncover hidden stressors or triggers that could be slowing you down. For instance, high-impact workouts like weightlifting may worsen pelvic floor dysfunction, even if they seem unrelated. If that’s part of your routine, your therapist can guide you in adjusting your activity to better support your healing. You don’t have to figure it all out alone. Being open about your real-life barriers allows your care plan to be tailored more effectively — and ultimately helps you Press Fast Forward on your Pelvic Floor Recovery.

Ask Yourself What Else You Can Do to Support Healing

Physical therapy is a powerful tool, but it doesn’t have to be your only one. Complementary treatments like meditation, yoga, or acupuncture can support pelvic health in different ways — by reducing stress, improving circulation, and enhancing body awareness. The Cleveland Clinic and other major institutions recommend a holistic approach when it comes to chronic conditions. Ask your provider if exploring any of these options makes sense for your situation. They can offer guidance on what’s safe and potentially effective for your specific symptoms. Often, small additions to your self-care routine can have a surprising impact. When chosen thoughtfully, these complementary steps can help you feel more empowered, engaged, and aligned with your healing goals. Exploring the right mix of support is another way to Press Fast Forward on your Pelvic Floor Recovery.

Reassess Your Progress — and the Fit with Your Therapist

Ask your therapist whether you’re progressing at the expected rate. Sometimes, what feels like slow improvement might actually be better than average. In other cases, if you haven’t seen noticeable change within the timeframe your therapist outlined, a deeper conversation may be needed. It’s okay to reassess. You are allowed to explore other practitioners if you don’t feel confident or comfortable with your current care. Trust is essential. I always tell my patients that to heal in my hands, they have to feel safe in my hands. The same applies to you. Like in dating, not every match is the right one. And that’s okay. You deserve a provider who listens, validates, and helps you feel in control of your care. Reclaiming that sense of agency is a powerful way to Press Fast Forward on your Pelvic Floor Recovery.

You’re Still in the Driver’s Seat

So… are you feeling better about your plan? Less frustrated? More motivated to take the next step? I hope so. Pelvic floor dysfunction can make it feel like your body and your life are out of your hands. But they’re not. You are still in the driver’s seat. Even if the journey takes unexpected turns, you have a roadmap now. You have tools, guidance, and the right to advocate for what you need.

It may not be a straight path, but it’s still yours to travel. And you can Press Fast Forward on your Pelvic Floor Recovery — one intentional step at a time.

Find the blog helpful? Check out another recent post Mind Over Bladder !

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