She Strengthens

The Surprising Truth About Kegel Exercises and Pelvic Floor Health

As a sex writer, I’ve always been fascinated by the promise of Kegel exercises to create strong, healthy vaginas. So, I committed to doing them regularly – while checking my email, at red lights, and even while using the loo. However, my enthusiasm was short-lived. A pelvic floor therapist diagnosed me with a hypertonic pelvic floor, which means my pelvic floor muscles were always tense. The culprit? You guessed it – too much Kegeling.

What is a Hypertonic Pelvic Floor?

According to somatic sex expert Kiana Reeves, a hypertonic pelvic floor is a common problem for folks with vaginas. It occurs when the pelvic floor muscles become chronically tense, leading to a range of symptoms including constipation, painful penetration, back pain, and painful urination.

The Role of Pelvic Floor Muscles

Our pelvic floor muscles act as a hammock for our pelvic organs, holding them in place. However, many people don’t or can’t relax their pelvic muscles, which can lead to chronic tension. This tension can be exacerbated by factors such as frequently holding in pee, doing weight-bearing exercises, or having certain health conditions like endometriosis or irritable bowel syndrome.

The Misconception About Kegels

While Kegels can benefit a weak pelvic floor, they can also worsen symptoms for those with a hypertonic pelvic floor. The problem lies in the fact that many people forget to relax their muscles after contracting them. “Someone with a healthy pelvic floor is able to fully engage their PC muscles and fully relax them as well,” explains Reeves.

How to Do Kegels Correctly

To do Kegels correctly, start by emptying your bladder, then contract your pelvic floor muscles as if pulling them up your body. Hold for 3 seconds, then release. It’s essential to remember to relax your muscles after contracting them.

Treating Pelvic Floor Tension

Fortunately, pelvic floor tension doesn’t have to be a permanent condition. Pelvic floor therapist Heather Jeffcoat recommends becoming aware of where the tension is through intravaginal massage and mapping. This can be combined with down-regulation breathing and intentional breathing exercises to help soften the muscles. Other options include incorporating meditation, yoga, and vaginal dilator programs into your daily routine.

Seeking Help

If you’re experiencing symptoms associated with pelvic floor hypertension, it’s essential to seek help from a pelvic floor therapist. They can provide personalized guidance and treatment to help you relax your pelvic floor muscles and alleviate symptoms.

The Takeaway

Kegel exercises are not a one-size-fits-all solution for pelvic floor health. It’s crucial to approach them with caution and awareness of your body’s unique needs. By understanding the importance of relaxation and seeking help when needed, you can take the first step towards a healthier, happier vagina.