Unlock Pelvic Relaxation: A Comprehensive Guide to Reverse Kegels

While Kegel exercises are widely known for strengthening the pelvic floor muscles, their counterpart, the reverse Kegel, often remains shrouded in mystery. However, just as important as strengthening, is the ability to relax these vital muscles. Reverse Kegels, sometimes called pelvic floor relaxation exercises, focus on exactly that – releasing tension and promoting optimal pelvic floor function. This comprehensive guide will delve into the ‘why,’ ‘what,’ and ‘how’ of reverse Kegels, equipping you with the knowledge and steps to integrate them effectively into your wellness routine.

Understanding the Pelvic Floor and Its Importance

Before diving into reverse Kegels, it’s crucial to understand the pelvic floor. This group of muscles forms a hammock-like structure at the base of your pelvis, supporting vital organs like the bladder, uterus (in women), and rectum. A healthy pelvic floor is essential for:

Urinary and Bowel Control: Preventing leakage and incontinence.
Sexual Function: Contributing to sensation and satisfaction.
Core Stability: Working in synergy with abdominal and back muscles.
Support During Pregnancy and Postpartum: Adapting to the changing demands of pregnancy and childbirth.

When the pelvic floor muscles are habitually tense or overactive, it can lead to a host of problems, including:

Pelvic Pain: Chronic discomfort in the pelvic region.
Urinary Urgency and Frequency: Feeling the need to urinate often and urgently.
Painful Intercourse (Dyspareunia): Discomfort or pain during sexual activity.
Constipation: Difficulty passing stools due to muscle tension.
Back Pain: As the pelvic floor is part of the core, tension can contribute to back problems.

This is where reverse Kegels come in – by actively relaxing these muscles, we can address overactivity, restore balance, and alleviate discomfort.

What Are Reverse Kegels?

Unlike traditional Kegels, which involve contracting and lifting the pelvic floor muscles, reverse Kegels focus on deliberately relaxing and lengthening them. Think of it as the opposite action. Instead of squeezing, you’re actively letting go. This is not simply ‘not squeezing’; it’s an intentional effort to release tension.

Imagine a fist clenched tightly – that’s your pelvic floor muscles when they’re tense. Reverse Kegels are like opening that fist, allowing the muscles to soften and lengthen.

Benefits of Practicing Reverse Kegels

Incorporating reverse Kegels into your routine can offer a range of benefits, especially for those experiencing pelvic floor dysfunction:

Reduced Pelvic Pain: By releasing tension, reverse Kegels can help alleviate chronic pelvic pain.
Improved Urinary Control: Paradoxically, relaxing the pelvic floor can sometimes improve bladder control by reducing spasms and overactivity.
Enhanced Sexual Function: Relaxation can contribute to greater ease and comfort during intercourse.
Easier Bowel Movements: Releasing pelvic floor tension can aid in smoother and more regular bowel movements.
Better Core Function: A balanced pelvic floor allows for better communication with the abdominal muscles, promoting overall core stability.
Improved Breathing: The pelvic floor is intimately connected with the diaphragm, and relaxing it can facilitate deeper and more efficient breathing.
Reduced Risk of Injury: Chronic tension in the pelvic floor can lead to injury. Regular practice of reverse kegels can help reduce this risk

Who Can Benefit from Reverse Kegels?

While reverse Kegels can benefit most people, certain individuals may find them particularly helpful:

Individuals with Overactive Pelvic Floor: Those who tend to clench their pelvic floor muscles involuntarily.
People Experiencing Pelvic Pain: Reverse Kegels can help address the underlying muscle tension contributing to pain.
Those with Urinary Urgency and Frequency: By reducing muscle spasms, reverse Kegels can help improve bladder control.
Individuals with Constipation: Releasing tension can aid in easier bowel movements.
Anyone Undergoing Physical Therapy for Pelvic Floor Dysfunction: Reverse Kegels are often a key component of pelvic floor rehabilitation programs.
Pregnant or Postpartum Individuals: While traditional Kegels are important, learning to relax the pelvic floor is equally vital during these times.
Athletes: Especially those engaged in high-impact activities that tend to strain the pelvic floor.

How to Do Reverse Kegels: Step-by-Step Guide

It’s essential to approach reverse Kegels with mindfulness and gentleness. Consistency is key, and it may take time to develop a good sense of your pelvic floor muscles.

1. Finding a Comfortable Position

You can practice reverse Kegels in various positions:

Lying Down: Lay on your back with your knees bent and feet flat on the floor. This position is often easiest for beginners.
Sitting: Sit upright in a chair with your feet flat on the floor. Ensure your posture is relaxed and comfortable.
Standing: Stand with your feet hip-width apart. Maintain a relaxed posture.

Choose a position that feels most comfortable and allows you to focus on your pelvic floor muscles.

2. Locate Your Pelvic Floor Muscles

This can be tricky at first. Here are a few ways to become aware of your pelvic floor:

Imagine You Are Trying to Stop the Flow of Urine: This action engages the pelvic floor muscles. However, do not practice this while actually urinating as it can cause problems with bladder function. This is just to help locate the muscles
Imagine You Are Trying to Stop Yourself From Passing Gas: This also engages the pelvic floor muscles.
Use Visualization: Imagine your pelvic floor muscles as a hammock that is gently softening and lengthening downwards.

Once you have located the muscles, try a couple of gentle squeezes to familiarize yourself with them and feel how they contract. Don’t worry if you can’t feel them strongly at first, it is normal and practice will help you get more in tune with your pelvic floor.

3. The Reverse Kegel Technique: Relaxation and Lengthening

Now, focus on the opposite action – relaxing and lengthening the pelvic floor muscles:

Inhale Deeply: Take a slow, deep breath into your belly. As you inhale, imagine your pelvic floor muscles gently softening and descending, as if dropping slightly towards your feet, or widening like a flower opening.
Exhale Slowly and Gently: As you exhale, continue to allow your pelvic floor muscles to relax, imagining them lengthening and widening further. Do not actively push down. The action of relaxing is gentle and soft. The breath is key here. Think of the muscles as melting or releasing.
Do Not Push: A key point is to not actively push down. The goal is relaxation, not forceful exertion. There should be no straining involved. The sensation is more of a gentle releasing and softening.
Duration: Start by holding this relaxed sensation for a few seconds (2-3 seconds) and then gently return to a neutral position (neither contracted nor overly relaxed). As you become more comfortable, you can gradually increase the duration of the relaxation.
Repeat: Repeat this process for 5-10 repetitions.

4. Mindfulness and Observation

Throughout the exercise, be mindful of any tension or clenching you might be experiencing in other parts of your body. Keep your jaw relaxed, your shoulders down, and your breath easy. The goal is to create a sense of overall relaxation throughout the body, especially in the pelvis. Pay attention to your body’s signals, you should not feel any pain or discomfort during this practice. If you do, stop and reassess, it is best to seek guidance from a pelvic floor therapist if you are unsure.

5. Progression and Variations

As you get more comfortable with the basic reverse Kegel, you can experiment with variations:

Movement: Combine the reverse Kegel with gentle hip or pelvic movements such as pelvic tilts. The goal here is still to maintain relaxation during the movement
Visualization: Try different visualisations, like imagining a flower gently opening and closing.
Vary Breathing: You can combine the reverse Kegels with specific breathing patterns. For example you can extend the exhale slightly to enhance relaxation.

Common Mistakes to Avoid

It’s crucial to perform reverse Kegels correctly to reap their benefits. Here are some common mistakes to avoid:

Pushing Down: Do not actively push downwards or strain. The action should be one of relaxation and gentle lengthening, not forceful exertion. This is the most common mistake.
Holding Your Breath: Maintain a steady and relaxed breath throughout the exercise. Holding your breath creates tension in the pelvic floor.
Tensing Other Muscles: Avoid tensing your abdominal muscles, buttocks, or thighs. Focus solely on the pelvic floor muscles.
Overdoing It: Start slowly and gradually increase the duration and number of repetitions. Avoid overdoing it, especially in the beginning, as this can lead to more tension and fatigue.
Ignoring Pain: If you experience any pain during the exercise, stop and reassess. If the pain persists, consult with a pelvic floor specialist.

Incorporating Reverse Kegels into Your Routine

Consistency is key when it comes to seeing results with reverse Kegels. Aim to practice them daily, even if it’s just for a few minutes. It can be beneficial to incorporate them into your existing routine, such as during your morning or evening relaxation time. You can also do them while you’re waiting in line or sitting at your desk, as they can be practiced in almost any position. You may find it helpful to track your practice in a journal or app to monitor your progress. The key is to make it part of your daily lifestyle.

Here are some suggestions to help you integrate reverse Kegels into your day:

Morning Routine: Start your day with a few minutes of reverse Kegels before getting out of bed.
During Breaks: Take a few moments during work breaks to practice reverse Kegels.
Before Bed: Incorporate reverse Kegels into your evening relaxation routine to promote better sleep.
During Exercise: You can do them before, during or after your regular exercise as part of your warm up or cool down routines

When to Seek Professional Help

While reverse Kegels are a helpful tool for many, it’s essential to consult with a healthcare professional if you have any concerns or persistent symptoms. Seek guidance from a physical therapist specializing in pelvic floor dysfunction if:

You’re experiencing chronic pelvic pain.
You have difficulty controlling your bladder or bowels.
You’re experiencing painful intercourse.
You’re unsure how to perform reverse Kegels correctly.
You are pregnant or postpartum and experiencing any pelvic issues.
You have an underlying medical condition that could be affecting your pelvic floor.

A pelvic floor therapist can assess your specific needs and create a tailored treatment plan that may include reverse Kegels, along with other exercises and techniques.

Conclusion

Reverse Kegels are a powerful yet often overlooked exercise for promoting pelvic floor health and overall well-being. By learning to intentionally relax and lengthen your pelvic floor muscles, you can address tension, alleviate pain, and improve function in many areas of your life. Remember to approach this practice with mindfulness, gentleness, and consistency. With time and patience, you can unlock the benefits of reverse Kegels and embark on a journey towards a healthier and more balanced pelvic floor.

By taking the time to understand and practice reverse Kegels, you are not just tending to your pelvic floor; you’re also investing in your overall health and quality of life. Be patient with yourself, and celebrate the small victories along the way. A healthy pelvic floor contributes to a healthier you.