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Pelvic floor exercises, commonly known as Kegels, are designed to strengthen the muscles of the pelvic floor, which support the bladder, bowel, and uterus. While traditional Kegels involve contracting these muscles to build strength, reverse Kegels are the opposite – they involve relaxing and lengthening the pelvic floor muscles. Reverse Kegels can be particularly beneficial for those who experience pelvic floor tension, pain, or discomfort or for individuals who need to learn how to relax these muscles for childbirth, sexual activity, or certain types of physical therapy. Keep reading to learn more about reverse Kegels and how to perform for your health.

What are Reverse Kegels

Before diving into how to perform reverse Kegels, it’s essential to understand what the pelvic floor is and how it functions. The pelvic floor is a group of muscles and tissues that form a hammock across the bottom of your pelvis. These muscles support the organs in your pelvis, including the bladder, uterus, and rectum, and they play a crucial role in controlling the release of urine, feces, and, in women, vaginal tightness.

Unlike traditional Kegels, where you contract and hold these muscles, reverse Kegels focus on the opposite action: the relaxation and stretching of the pelvic floor muscles. This is useful for individuals with hypertonic (overly tight) pelvic floor muscles or those looking to balance their pelvic floor health by combining strengthening and relaxation exercises.

Benefits of Reverse Kegels

Reverse Kegels offer a variety of benefits that can enhance pelvic health and overall well-being. While they are often less discussed than traditional Kegels, reverse Kegels can be particularly beneficial for individuals dealing with specific pelvic floor issues or those who want to maintain a balanced approach to pelvic floor fitness. Below are the expanded benefits of incorporating reverse Kegels into your routine:

Alleviating Pelvic Floor Tension

Pelvic floor tension can manifest as tightness, discomfort, or pain in the pelvic region. This tension is often due to hypertonic (overly tight) pelvic floor muscles, which can occur from stress, poor posture, or excessive exercise without adequate stretching. Reverse Kegel helps by encouraging the relaxation and lengthening of these muscles, relieving tension.

Enhancing Sexual Health and Function

A relaxed pelvic floor is crucial for sexual health, particularly for women. Overly tight pelvic floor muscles can lead to pain during intercourse (dyspareunia) or difficulties with penetration. By practicing reverse Kegels, individuals can learn to relax the pelvic floor muscles, making sexual activities more comfortable and enjoyable. Additionally, reverse Kegels can help improve blood flow to the pelvic region, which is important for sexual arousal and orgasm.

Facilitating Easier Childbirth

During childbirth, the ability to relax the pelvic floor muscles is essential for a smoother and less painful delivery. Pregnant women who practice reverse Kegels can better prepare their bodies for labor by learning how to release and lengthen the pelvic floor muscles. This practice can help reduce the risk of tearing during delivery and may lead to a quicker recovery postpartum. Moreover, relaxing the pelvic floor can help ease the baby’s passage through the birth canal, potentially reducing labor duration and complications.

Managing Pelvic Pain and Discomfort

Chronic pelvic pain is a condition that affects many individuals, particularly women. Various factors, including pelvic floor dysfunction, endometriosis, interstitial cystitis, and more can cause it. Reverse Kegels can be an effective part of a treatment plan for managing chronic pelvic pain by helping to reduce muscle spasms and tension in the pelvic area. Regularly performing reverse Kegels can increase their awareness of pelvic floor function, leading to better control over muscle relaxation and reduced pain symptoms.

Improving Bladder and Bowel Function

Reverse Kegels can also play a role in improving bladder and bowel function. In some cases, overly tight pelvic floor muscles can contribute to issues like urinary urgency, frequency, or constipation. By learning to relax these muscles through reverse Kegels, individuals may experience better control over bladder and bowel movements, reducing symptoms of incontinence or difficulty with bowel movements.

Supporting Post-Surgical Recovery

For individuals who have undergone pelvic surgery, such as a hysterectomy, reverse Kegels can aid in recovery by promoting gentle stretching and relaxation of the pelvic floor muscles. This can help prevent scar tissue formation and adhesions, which can cause pain and restrict movement. By incorporating reverse Kegels into a post-surgical rehabilitation program, patients can improve their recovery outcomes and regain normal pelvic function more quickly.

How to Perform Reverse Kegels

Performing reverse Kegels is simple but requires concentration and body awareness. Here’s a step-by-step guide to help you practice reverse Kegels effectively:

Step 1: Get into a Comfortable Position

Start by finding a comfortable position. You can perform reverse Kegels while sitting, standing, or lying down. Many people find it easiest to start lying down with their knees bent and feet flat on the floor, as this position allows for better focus on the pelvic floor muscles.

Step 2: Breathe Deeply and Relax

Take a few deep breaths, focusing on relaxing your entire body. As you inhale, imagine your pelvic floor muscles gently expanding and lengthening. This is the opposite of the contraction you would perform in a traditional Kegel.

Step 3: Focus on the Pelvic Floor

Visualize the muscles of your pelvic floor. If you’re unsure where these muscles are, try to locate them by first performing a traditional Kegel – contracting as if trying to stop the urine flow. Once you know where these muscles are, release the contraction and focus on letting them relax completely.

Step 4: Perform the Reverse Kegel

As you inhale, consciously push down or bear down slightly as if you’re trying to expel urine or gas gently. This is the reverse Kegel. It should feel like the muscles are expanding or opening up rather than contracting. Avoid straining; the movement should be subtle and controlled.

Step 5: Hold and Release

Hold the reverse Kegel position for a few seconds, then release and return to a neutral state. It’s essential to keep your breathing steady and relaxed throughout the exercise.

The Bottom Line

Reverse Kegels are valuable for promoting relaxation and flexibility in the pelvic floor muscles. Whether you’re managing pelvic floor tension, preparing for childbirth, or looking to improve your sexual health, incorporating reverse Kegels into your routine can offer significant benefits. As with any exercise, consistency is vital, so take the time to practice regularly and mindfully to reap the rewards.

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