The Kegel Myth: What You Need to Know for a Healthy Pelvic Floor

Core Myths Mini Series

PART ONE: The Problem with "Knitting the Ribs Together" in Core Workouts

PART TWO: The Problem with “Back Smashing” in Core Workouts

PART THREE: The Kegel Myth: What You Need to Know for a Healthy Pelvic Floor

PART FOUR: The Problem with “Sucking Belly Button to Spine” in Core Workouts

When it comes to fitness and exercise, there's no shortage of advice and techniques. However, not all fitness cues are created equal, and some popular practices can do more harm than good. In this 4-part mini series on core myths, we're diving into four common misconceptions that can lead to injuries and dysfunction.

Kegels are often touted as the end-all-be-all of pelvic floor strength. But are Kegels really the key to pelvic floor health? Many people believe so, but the truth is quite the opposite! Today, we’re taking a closer look at the impact of kegels on pelvic floor dysfunction. We'll uncover the myths surrounding this well-known exercise and why it might not be the solution you've been led to believe.

Understanding Kegels

Kegels, often considered the go-to exercise for pelvic floor health, predominantly involve consciously contracting and tightening the muscles responsible for supporting pelvic organs and controlling urination and bowel movements. This exercise primarily targets the voluntary aspect of muscle control, where specific muscles are actively engaged through squeezing and lifting. However, this type of exercise not only fails to resolve pelvic floor dysfunction but can also exacerbate the problem. 

Let’s look at 3 reasons why kegels are ineffective and often problematic when it comes to your pelvic floor health.

Kegels Can Exacerbate Pelvic Floor Dysfunction

Instead of alleviating the issue, Kegels can make a dysfunctional pelvic floor even tighter and more problematic.

99% of pelvic floor dysfunction is caused by pelvic floor muscle spasm. Meaning, the pelvic floor muscles are too tight and are stuck in a contraction. So performing more shortening contractions only makes matters worse.

These muscles in a person with pelvic floor muscle dysfunction, are already working overtime. Performing Kegels in this state essentially asks these already overworked muscles to contract further, akin to continuously squeezing an already tense stress ball, which exacerbates tension and limits relaxation.

Issues with a dysfunctional pelvic floor typically stem from muscle imbalances, trigger points, or core muscle dyscoordination. Kegels, with their primary focus on contraction, neglect the importance of relaxation and coordination. Emphasizing muscle contraction without considering relaxation can worsen existing tension, making the pelvic floor even tighter and potentially leading to discomfort, pain, and complications like urinary incontinence or pelvic pain.

Recognizing that pelvic floor health isn't just about muscle strength, but also balance, coordination, and relaxation, methods like decompression breathing (which we’ll discuss below) can be more effective for those with a tight and dysfunctional pelvic floor. This approach promotes lasting relief and recovery.

Kegels Only Partially Activate the Pelvic Floor Muscles

Kegels only activate 20% of your pelvic floor muscle fibers.

The pelvic floor is comprised of 20% voluntary and 80% involuntary muscle fibers. In order for your pelvic floor to function properly, it relies primarily on involuntary reflexes that respond automatically to various stimuli. Kegels only engage the voluntary muscle fibers, which constitute a mere fraction of the pelvic floor. They overlook the crucial involuntary muscle fibers, which account for approximately 80% of this muscle group.

Kegels, being a voluntary exercise, have limitations by only activating 20% of this muscle group. Neglecting these involuntary muscle fibers can lead to an incomplete and often ineffective approach to pelvic floor strength. Continence, urgency, sexual function, elimination, and organ support are responsibilities of the pelvic floor muscles which rely almost completely on the involuntary muscle fibers of the pelvic floor. So neglecting the involuntary muscle fibers of the pelvic floor can actually lead to symptoms such as pain, urgency, constipation and voiding dysfunction.

For true pelvic floor muscle health and longevity, it’s important to focus primarily on creating reflexes to trigger the activation of the involuntary muscle fibers of the pelvic floor in a coordinated and functional manner. 

Kegels are an Incomplete Approach

The pelvic floor is primarily involuntary and never contracts in isolation, making kegels an ineffective exercise.

The pelvic floor is a complex system of muscles, ligaments, and connective tissues responsible for crucial functions such as supporting the pelvic organs and spine, posture, breathing, maintaining continence, sexual function and circulation.

By focusing only on voluntary contractions, kegels can actually disrupt the functional coordination of the pelvic floor. Rather than promoting the natural and reflexive operation of the pelvic floor, kegels force the muscles into an artificial pattern of contraction and relaxation, which interferes with overall pelvic floor function and can lead to dysfunction.

Kegels also foster an incomplete approach to pelvic floor health by isolating muscle contractions and overlooking the collaborative efforts of the pelvic floor with other core muscles, essential for core stability, spinal support, and organ protection. 

In essence, Kegels are an isolated and non-functional approach to pelvic floor health, failing to acknowledge the involuntary, reflexive nature of the pelvic floor and the necessity for these muscles to work harmoniously with the broader core musculature. Achieving optimal pelvic floor health requires methods that facilitate the natural and coordinated function of this intricate muscle group rather than artificially isolating it.

Alternative to Kegels: Decompression Breathing

What can you do instead of kegels? Take a decompression breath! The “New Kegel” is A BREATH! Decompression breathing is a much safer and more effective approach than kegels to pelvic floor health. This is a powerful technique that can effectively heal pelvic floor dysfunction for good.

Here's why decompression breathing works:

Taking a decompression breath activates 100% of your pelvic floor muscle fibers in an incredibly functional manner. This technique ensures reflexive activation of the involuntary muscle fibers of the pelvic floor, which is crucial for resolving pelvic floor dysfunction.

Moreover, decompression breathing unloads the pelvic floor by lifting the organs and decompressing the spine. It fosters coordination between the pelvic floor and other core muscles, facilitating proper blood and lymph circulation to the pelvis, spinal stabilization, and organ support. These elements are the key to overcoming pelvic floor dysfunction. Decompression breathing has incredible carry over into daily life, since it targets the subconscious nervous system, change is able to happen a lot faster.

Making Informed Choices for Pelvic Health

1 in 3 people have pelvic floor dysfunction. 

But since people really don’t like to talk about it, that number is realistically closer to 1 in 2! So, kegels are actually harmful to at least ⅓ (and probably more like ½) of the population! Although well-intentioned, kegels fall short of addressing the complexities of pelvic floor dysfunction, and unfortunately, they often make matters worse.

Instead, focus on techniques like decompression breathing, which offer a functional and comprehensive approach to pelvic floor health. And the next time someone mentions kegels, take a breath and remember that a more effective solution exists for the well-being of your pelvic floor!