Reverse Kegels: Relax Your Pelvic Floor

Sep 12, 2025 by Henrik Larsen 40 views

Hey guys! Have you ever heard of Reverse Kegels? If you're thinking, "Kegels? I know those!" then you're already halfway there. But Reverse Kegels are like the chill, relaxed cousin of the traditional Kegel. While regular Kegels focus on contracting and strengthening your pelvic floor muscles, Reverse Kegels are all about releasing and relaxing those same muscles. Why is this important? Well, let's dive in and find out!

Understanding Reverse Kegels

To really grasp the importance of Reverse Kegels, let's first talk about the pelvic floor. This group of muscles sits at the base of your pelvis and acts like a supportive sling for your bladder, uterus (if you have one), prostate (if you have one), and rectum. These muscles play a crucial role in bladder and bowel control, sexual function, and overall pelvic health. Think of them as the unsung heroes of your core! Now, like any other muscle group, the pelvic floor can become tight or tense. This can happen due to a variety of reasons, such as chronic stress, holding in urine for too long, pregnancy, childbirth, or even just habitually clenching those muscles without realizing it. When the pelvic floor is constantly contracted, it can lead to issues like pelvic pain, urinary urgency or frequency, constipation, and even pain during sex. That's where Reverse Kegels come to the rescue.

Reverse Kegels are exercises that help you consciously relax and lengthen your pelvic floor muscles. They involve gently pushing down or bearing down, as if you're about to have a bowel movement. This action stretches and releases the muscles, improving blood flow and reducing tension. Imagine you're sitting on the toilet and trying to gently push out a stubborn gas bubble – that's the general idea. Unlike regular Kegels, which involve squeezing and lifting the pelvic floor, Reverse Kegels are all about letting go. They help counteract the tightening effect of everyday stress and habitual clenching, restoring balance and flexibility to your pelvic floor. By regularly practicing Reverse Kegels, you can alleviate pelvic pain, improve bladder and bowel function, enhance sexual pleasure, and promote overall pelvic health. It's like giving your pelvic floor a well-deserved spa day!

Benefits of Performing Reverse Kegels

So, why should you add Reverse Kegels to your routine? Let's break down the amazing benefits:

Releases Pelvic Tension: One of the primary benefits of Reverse Kegels is their ability to release tension in the pelvic floor muscles. Chronic tension in this area can lead to a variety of issues, including pelvic pain, urinary problems, and sexual dysfunction. Reverse Kegels help to gently stretch and relax these muscles, alleviating discomfort and improving overall function. Think of it like stretching out a tight muscle in your neck or back – the relief can be immediate and significant.
Improves Blood Flow: When your pelvic floor muscles are constantly tense, blood flow to the area can be restricted. This can lead to a lack of oxygen and nutrients, which can further exacerbate pain and dysfunction. Reverse Kegels promote healthy blood flow to the pelvic region by relaxing the muscles and allowing for better circulation. This improved blood flow can help to nourish the tissues, promote healing, and reduce inflammation.
Reduces Pelvic Pain: For individuals experiencing chronic pelvic pain, Reverse Kegels can be a game-changer. By releasing tension and improving blood flow, these exercises can help to alleviate pain and discomfort. They can be particularly helpful for conditions like interstitial cystitis, vulvodynia, and chronic prostatitis. Many people find that incorporating Reverse Kegels into their pain management routine leads to a significant reduction in their symptoms and an improved quality of life.
Enhances Bladder and Bowel Function: A tight pelvic floor can interfere with normal bladder and bowel function, leading to issues like urinary urgency, frequency, and constipation. Reverse Kegels help to restore balance to these functions by relaxing the muscles that control urination and defecation. By practicing these exercises regularly, you can improve your ability to fully empty your bladder and bowels, reducing the risk of leaks and other uncomfortable symptoms.
Improves Sexual Function: The pelvic floor muscles play a crucial role in sexual function, contributing to arousal, orgasm, and overall sexual satisfaction. A tense pelvic floor can lead to pain during intercourse, difficulty achieving orgasm, and decreased sexual sensation. Reverse Kegels can help to improve sexual function by relaxing these muscles and promoting healthy blood flow to the genital area. This can lead to increased pleasure, reduced pain, and a more satisfying sexual experience.
Complements Regular Kegels: While Reverse Kegels are beneficial on their own, they also work synergistically with regular Kegels. By learning to both contract and relax your pelvic floor muscles, you can achieve a more balanced and functional pelvic floor. Think of it like strength training and stretching – you need both to achieve optimal fitness. Incorporating both types of Kegels into your routine can help you to achieve greater pelvic health and overall well-being.

How to Perform Reverse Kegels Correctly

Okay, so now you're probably thinking, "This sounds great! But how do I actually do a Reverse Kegel?" Don't worry, guys, it's not rocket science! Here's a step-by-step guide:

Find a Comfortable Position: You can perform Reverse Kegels in a variety of positions, such as lying down, sitting, or standing. Choose a position that allows you to relax and focus on your pelvic floor muscles. Many people find that lying down on their back with their knees bent is a good starting point, as it minimizes the effects of gravity and allows for easier muscle relaxation.
Identify Your Pelvic Floor Muscles: This is the same process as identifying your muscles for regular Kegels. Imagine you're trying to stop the flow of urine mid-stream or trying to prevent passing gas. The muscles you engage to do this are your pelvic floor muscles. However, for Reverse Kegels, you're not going to squeeze – you're going to do the opposite.
Relax and Breathe: Before you start, take a few deep breaths to relax your body and mind. This will help you to better connect with your pelvic floor muscles. Pay attention to your breath and allow your body to soften and release any tension.
Gently Push Down or Bear Down: Now, gently push down or bear down as if you're about to have a bowel movement. You should feel a slight bulging or lengthening sensation in your pelvic floor. It's a subtle movement, so don't force it. Think of it as a gentle release rather than a forceful push. You might find it helpful to visualize your pelvic floor muscles lengthening and widening as you perform this movement.
Hold for a Few Seconds: Hold this gentle pushing sensation for a few seconds, usually around 5-10 seconds. Continue to breathe deeply and evenly throughout the exercise. It's important to maintain a gentle and controlled release, rather than straining or holding your breath.
Release and Relax: After holding for a few seconds, release the push and completely relax your pelvic floor muscles. Allow your muscles to return to their resting state. Take a few deep breaths and notice the sensation of relaxation in your pelvic region.
Repeat: Repeat this process 10-15 times, taking breaks as needed. It's better to do a few repetitions with good form than to rush through a large number of repetitions. Consistency is key, so aim to practice Reverse Kegels several times a day for optimal results.

Tips for Effective Reverse Kegels

To make sure you're getting the most out of your Reverse Kegel practice, here are a few helpful tips:

Start Slow: Don't try to do too much too soon. Start with a few repetitions and gradually increase the number as you get more comfortable with the exercise. It's important to listen to your body and avoid pushing yourself too hard, especially in the beginning.
Focus on the Feeling: Pay close attention to the sensations in your pelvic floor as you perform the exercise. You should feel a gentle lengthening or bulging sensation when you push down, and a sense of relaxation when you release. This mindful awareness will help you to ensure that you're performing the exercise correctly and effectively.
Breathe Properly: Breathing is an essential part of Reverse Kegels. Make sure you're breathing deeply and evenly throughout the exercise. Holding your breath can create tension in your body, which can counteract the relaxing effect of the exercise. Inhale deeply as you relax your pelvic floor, and exhale as you gently push down.
Avoid Straining: Reverse Kegels should be a gentle and controlled movement. Avoid straining or forcing the push, as this can lead to muscle fatigue or even injury. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
Be Consistent: Like any exercise, Reverse Kegels require consistency to be effective. Aim to practice them several times a day, even if it's just for a few minutes at a time. Consistency is key to building strength and flexibility in your pelvic floor muscles.
Listen to Your Body: Pay attention to how your body feels during and after the exercise. If you experience any pain or discomfort, stop and rest. It's important to listen to your body's signals and adjust your practice accordingly.

Incorporating Reverse Kegels into Your Routine

Now that you know how to do Reverse Kegels, let's talk about how to fit them into your daily life. The beauty of these exercises is that you can do them pretty much anywhere, anytime! You can squeeze in a few repetitions while you're waiting in line, sitting at your desk, or even watching TV. The key is to make them a regular habit.

One way to incorporate Reverse Kegels into your routine is to set reminders for yourself throughout the day. You can use your phone or a sticky note to remind yourself to do a set of repetitions every few hours. Another helpful tip is to link Reverse Kegels to other daily activities, such as brushing your teeth or waiting for the coffee to brew. By associating them with existing habits, you're more likely to remember to do them.

If you're experiencing pelvic pain or dysfunction, it's a good idea to consult with a physical therapist who specializes in pelvic floor rehabilitation. They can assess your pelvic floor muscles and develop a personalized exercise program to address your specific needs. They can also provide guidance on proper form and technique to ensure that you're performing Reverse Kegels correctly and safely. Remember, guys, taking care of your pelvic floor is an investment in your overall health and well-being. So, give Reverse Kegels a try and see how they can help you relax, release, and feel your best!

Conclusion

So there you have it, guys! Reverse Kegels are a fantastic way to relax your pelvic floor, improve blood flow, and alleviate a host of issues, from pelvic pain to bladder problems. They're easy to do, can be done anywhere, and offer a ton of benefits. Remember, consistency is key, so try to incorporate these exercises into your daily routine. Listen to your body, and if you have any concerns, don't hesitate to consult with a healthcare professional. Your pelvic floor will thank you for it!