Reverse Kegels

Reverse Kegels: A Smart, Science-Backed Way to Gently Relax Your Pelvic Floor

What's the Big Idea Behind This?

Reverse Kegels are all about teaching your pelvic floor muscles how to truly relax and let go. Unlike traditional Kegels where you focus on squeezing, this method emphasizes lengthening and releasing those muscles. Think of it as giving your pelvic floor a nice, gentle, and much-needed stretch. This approach works by:

• Calming down those overactive muscle signals that might be causing tension.
• Helping your muscles find their natural, healthy length and tension.
• Balancing the pressure within your abdomen.

Research has consistently shown that this technique is genuinely helpful for:

• People with overly tight pelvic floor muscles (doctors might describe their 'Oxford Scale' as being over 3).
• Pregnant women experiencing pelvic pain (it can significantly cut down on pain, by as much as 42%!).
• New moms recovering after childbirth (they can often bounce back about 2 weeks faster!).
• Individuals living with long-term pelvic pain (almost 70% see noticeable improvement!).

How to Do Them Like a Pro

Phase 1: Getting Your Body and Mind in Sync (Weeks 1–2)

1. Breathing Exercises
   • Start by lying on your back with a comfortable pillow placed under your lower back.
   • Breathe in deeply through your nose for about 4 seconds, really feeling your ribs expand outwards.
   • Then, breathe out slowly through pursed lips for 7 seconds, making a gentle 'whoosh' sound as you exhale.
   • You can try placing your hands on your ribs or lower belly to really feel the movement as you breathe.
2. Getting to Know Your Pelvic Floor
   • Use a mirror to observe your pelvic area and better understand what's happening internally as you try to relax.
   • Gently use a finger to feel the muscles internally (either you can do this, or a trained therapist can guide you).
   • A special machine called an EMG can even help you *see* how relaxed your muscles are (you're aiming for a reading under 2µV when you're at rest).

Phase 2: Learning to Release (Weeks 3–4)

1. Different Ways to Practice Relaxation
   • Imagine you're squeezing your muscles at about 60% of their maximum strength, then let go *right away* (do this 5 times).
   • Squeeze at a moderate 30% strength, hold for 3 seconds while *actively* focusing on releasing (do this 8 times).
   • Squeeze very, very gently at just 10% strength, and softly pulse your release for 5 seconds (do this 10 times).
2. Relaxing in Different Positions
   • Sit up nice and straight, making sure you're not putting too much downward pressure on your pelvic floor.
   • Practice shifting your weight around while standing.
   • Get onto your hands and knees and gently rock back and forth, coordinating your breath with the movement.

Phase 3: Putting It All Together (Week 5+)

1. For Moms-to-Be
   • Gently massage your perineum (that's the area between your vagina and anus) with a warm compress to help with flexibility.
   • Learn about different positions that can be helpful during labor (some encourage more openness, others more support).
   • Really focus on breathing *out* deeply when you're pushing.
2. Extra Help
   • Consider massage techniques to release any tight muscles around your pelvic floor.
   • Explore special tools designed to help with soft tissue massage in that area.
   • Get tips for developing better bladder and bowel habits.

Important Things to Keep in Mind

If you're pregnant:

• It's usually a good idea to start these around 28 weeks of pregnancy.
• Focus specifically on making the perineum more flexible.
• Try incorporating exercises with a birth ball.

If you're recovering after childbirth:

• Generally, wait about 6 weeks after delivery before starting.
• Work on gently addressing any scar tissue that might have formed.
• Begin by practicing while lying down, then gradually progress to sitting and standing.

If you have long-term pain:

• Take the time to understand why your pain response might be extra sensitive.
• Gradually and gently get used to movements or positions that might make you nervous.
• Consider any emotional factors that could be playing a role in your pain experience.

How You'll Know If It's Working

We'll measure things like:

• If your EMG readings go down by 40% or more (showing better relaxation).
• If a special tool shows a 25% decrease in muscle pressure.
• If you're scoring better on questionnaires designed to assess bladder leaks.

You might personally notice:

• It's easier to start peeing without strain.
• Less pain or discomfort during sex.
• You're more aware and connected with your body.

When to See a Specialist

It's a good idea to talk to a pelvic health expert if:

• Your muscles consistently keep squeezing instead of relaxing when you try.
• Things seem to be getting worse, not better, despite your efforts.
• You suspect you might have other underlying conditions like endometriosis or interstitial cystitis.

Helpful Tips to Understand the Technique

• Imagine: "Let your pelvic floor drop down like a gentle elevator descending."
• Feel: If possible, have a therapist gently guide your muscles so you can truly feel what to focus on.
• Say to yourself: "Release and let go."

This is truly an exercise you should ideally do with a professional's help and guidance. They'll be able to adjust things as you go, and you should check in every few weeks to make sure you're on the right track and not overdoing it.

In Conclusion

Reverse Kegels are a truly powerful and insightful way to help your pelvic floor relax, release tension, and heal. If you've been dealing with tight muscles or persistent pelvic pain, dedicating time to this technique can genuinely help you feel better and significantly improve your quality of life.

Remember, allowing your body to relax is just as vital as building strength. Breathe deeply, release that tension, and let your body embark on its healing journey.