Reverse Kegels

Reverse Kegels: The Art of Letting Go for a Healthier Pelvic Floor

When we talk about pelvic floor health, it's not all about clenching and squeezing. In fact, for many of us, the real challenge—and the real key to relief—is learning how to truly let go. Welcome to Reverse Kegels, the gentle practice of releasing tension in your pelvic floor muscles. If you've ever felt a constant clenching you can't seem to shake, or if you're preparing for childbirth, this technique could be your new best friend.

Think of your pelvic floor not just as a muscle to be strengthened, but as a dynamic, responsive part of your body that needs both strength and flexibility to function at its best. Reverse Kegels teach you to consciously relax and lengthen these muscles, creating balance and relieving discomfort. It’s like giving a deep, internal stretch to an area that often holds onto our daily stress.

Why Learning to Relax is Just as Important as Learning to Squeeze

You might be wondering, "If I'm supposed to be strong down there, why would I focus on relaxing?" It's a great question. Imagine doing bicep curls but never straightening your arm—your muscle would become permanently tight and weak. The same principle applies to your pelvic floor. Constant tension, known as a hypertonic pelvic floor, can lead to a host of issues, including pain during sex, difficulty emptying your bladder completely, and even increased urgency.

Reverse Kegels work by counteracting that tension. They help to:

• Calm an overactive nervous system: When we're stressed, we often clench without realizing it. This practice brings awareness and release.
• Restore natural muscle length: It encourages tight muscles to return to their relaxed, healthy state.
• Improve blood flow: Releasing tension allows for better circulation, which is essential for healing and health.
• Prepare for childbirth: For expectant mothers, a flexible, relaxed pelvic floor can make a significant difference during delivery.

Is This Practice Right for You? Let's Find Out.

Reverse Kegels can be a game-changer, especially if you identify with any of the following:

• You often feel a general sense of tightness or "holding" in your pelvic area, even when you try to relax.
• You experience pain or discomfort during sexual intercourse.
• You have trouble starting your urine stream or feel like you can't fully empty your bladder.
• You're pregnant and want to prepare your body for a smoother labor and delivery.
• You're a new mom working on recovery and noticing everything feels a bit too tight.
• You deal with persistent pelvic pain that hasn't been resolved with traditional strengthening.

A crucial note from our experts: While Reverse Kegels are powerful, they are not a one-size-fits-all solution. If your primary issue is significant weakness and leakage, traditional Kegels might be a better starting point. If you have severe pain or complex conditions like endometriosis or interstitial cystitis, it's essential to work with a pelvic health physical therapist who can guide you properly.

Your Step-by-Step Journey to Deep Release

This isn't a race. Learning to relax a muscle that's been chronically tight takes patience, awareness, and kindness toward your body. We recommend following this phased approach.

Phase 1: The Foundation of Awareness (Weeks 1–2)

The first goal is simply to become aware of what tension and relaxation actually feel like in your pelvic floor.

1. Diaphragmatic Breathing is Your Anchor:
   • Lie on your back with knees bent and a small pillow under your head. Place one hand on your chest and the other on your belly.
   • Inhale slowly through your nose, feeling your belly rise and your ribs expand sideways. The goal is for the hand on your belly to move more than the hand on your chest.
   • Exhale slowly through pursed lips, as if you're blowing out a candle gently, feeling your belly fall. Imagine your pelvic floor sinking down and widening with each exhale.
   • Practice this for 5 minutes daily, focusing only on the breath and the sensation of release.
2. Mapping the Territory:
   • While doing your breathing, try a "quick flick" of a traditional Kegel—a very brief squeeze—and then consciously let it go. Notice the difference between the two sensations.
   • Use a hand mirror to look at your perineum (the area between your vagina and anus). As you breathe out and relax, you might see a very subtle softening or bulging. This is a normal sign of release.

Phase 2: Actively Cultivating Release (Weeks 3–4)

Now that you can feel the difference, we'll work on actively encouraging the muscles to let go.

1. The "Elevator Down" Imagery:
   • Imagine your pelvic floor is an elevator. A Kegel is bringing it up to the second floor. A Reverse Kegel is gently allowing it to descend to the basement.
   • On your exhale, visualize this elevator slowly going down, creating a sense of spaciousness and openness.
   • You're not bearing down or pushing—you're simply inviting a release. It should feel gentle and should not cause strain.
2. Integration with Movement:
   • Practice your Reverse Kegel breaths in different positions: while sitting on a firm chair, standing in a neutral stance, and on your hands and knees.
   • In the hands-and-knees position, gently rock your pelvis forward and backward, coordinating the release of your pelvic floor with the movement.

Phase 3: Applying Your New Skill (Week 5+)

This is where you bring this practice into your daily life and specific needs.

1. For Moms-to-Be:
   • Combine Reverse Kegels with perineal massage to improve tissue flexibility.
   • Practice them in various labor positions, like squatting or leaning forward, to train your body to relax under different circumstances.
2. For Stress Relief:
   • Set a hourly reminder on your phone. When it chimes, take three deep Reverse Kegel breaths to reset your pelvic floor and your nervous system.
   • Use this technique when you feel yourself getting stressed or anxious—clenching is often our body's first response.

Navigating Your Practice: Special Considerations

If you're pregnant: This is a wonderful practice to start in your second or third trimester. Focus on the breath and imagery rather than any forceful pushing. Using a birth ball to sit on can also help promote a relaxed pelvic position.

If you're postpartum: Wait until you've had your 6-week check-up and gotten the all-clear from your doctor. Start gently, lying on your back, and pay attention to any sensations around scar tissue if you had a tear or episiotomy.

If you have chronic pain: Be extra patient. Your body may have learned to guard and clench as a protective mechanism. This process is about retraining that response gently and safely. A therapist can be invaluable here.

How You'll Know It's Working: Signs of Progress

Success with Reverse Kegels isn't always measured in numbers. Look for these subtle but powerful signs:

• You feel a greater sense of awareness and connection to your pelvic area.
• You can start urinating more easily without having to "push" it out.
• You notice a decrease in that constant background feeling of tightness.
• Sex becomes more comfortable and pleasurable.
• You catch yourself clenching during the day and are able to consciously release.

When to Seek a Guiding Hand

Don't hesitate to reach out for professional support if:

• You consistently cannot feel any sensation of release, only tightening.
• You experience increased pain, leaking, or other new symptoms.
• You feel overwhelmed or unsure if you're doing it correctly.
• You have a known history of pelvic organ prolapse.

A pelvic health physical therapist is the ideal guide. They can use techniques like biofeedback (showing your muscle activity on a screen) or gentle internal work to help you feel the correct movement.

Remember, this is a journey of listening to your body. It's not about perfection; it's about progress. By learning the art of letting go, you're taking a profound step toward lasting pelvic health and comfort.

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.