How do I do a Kegel?
Let’s find out… You’re not the only one that wants an answer to the question of how to do a kegel! How many times are we told during and after pregnancy that we need to do our kegels to keep our pelvic floor strong and help recovery? So many clients come to me and admit that they actually aren’t sure if they are doing a kegel correctly. It’s so important to talk about this so we can all help each other with recovery! There are so many different cues I have heard and used myself to explain this to women. I will tell you the absolute GUARANTEED way to figure it out is by seeing a women’s health physical therapist - I can’t recommend it enough - knowledge is power ladies!!
However, if you can’t get there, here are a few directions that might help… I recruited Lauryn Beecher, Pelvic Health Physical Therapist to lend a hand as well. Video tutorial below!
First some basic anatomy: Your pelvic floor acts as a sling or hammock, helping to support your organs. Pelvic floor muscles exercises, or kegels, can be used to help strengthen your pelvic floor muscles. However, many of us need to learn how to fully relax our pelvic floors before we start to strengthen. Full relaxation of the muscle is just as important as the contraction!
Analogies & Cues: read through these and find one that makes the most sense to you
Elevator: Imagine there are 2 floors and a basement, inhaling to expand your pelvic floor and lower it to the basement, this is the lengthening or relaxing phase. As you exhale lift and squeeze to the first floor (a light squeeze) and then lift and squeeze a little further to the second floor.
Straw: Imagine you are sucking a milkshake through a straw (or taking a sip of a martini)
Peach Pit: Imagine you are holding a peach pit in your vagina or think about pulling a tampon in.
Pearl or Blue Berry: Pretend to pick up a pearl or blue berry with your vulva.
Urine Flow: this is a popular one “squeeze like you are trying not to pee or pass gas.” You can bias the front or back of the pelvic floor muscles by thinking about these cues. Remember, no one should be able to tell you’re doing kegels. Your butt muscle should stay relaxed, not clenched.
Still having a tough time? Not to worry, we aren’t all good at mental imagery. Many of us need to rely on other cues.
Touch: Sit on your hand or a towel roll, placing gentle but firm pressure at the vulva. As you breath in gently lengthen your pelvic floor muscles into your hand. You can try this in sitting, laying on your side or back, or even with one foot up on a stool.
Visual: Pull out a mirror! Some of us just need to see it to get it. When you inhale you should see your pelvic floor muscle lower just slightly. When you squeeze they should pucker or lift.
Sound: Humming at a low pitch relaxes the pelvic floor muscles. Did you grunt or moan in labor? Those low sounds are an indicator your pelvic floor is relaxed. Humming at a high pitch can engage or activate the pelvic floor. Oscillate between a low and high hum to automatically relax and engage the pelvic floor and get an idea of what you should be feeling.
Lauryn gives us a quick video tutorial here!
Women's Health Physical Therapist, Lauryn Beecher helps the After Baby Fit community learn about the pelvic floor and how to do a Kegel properly.
We are here for you ladies! Virtually or in person, please reach out and let us know how we can help you!
Dr. Lauryn Beecher, PT, DPT
serving the Milwaukee, WI area in person
