At Aquacare Physical Therapy, we believe education empowers healing. One of the most common — and most misunderstood — exercises we teach is the Kegel. Here’s a simple guide to the why and how behind pelvic floor strengthening:
Why We Perform Kegel Exercises
Improve bladder control and reduce leakage • Support recovery after pregnancy and childbirth • Enhance core stability and spinal support • Improve pelvic organ support (prevent or reduce prolapse symptoms) • Reduce pelvic pain in certain cases • Improve sexual health and confidence • Support post-prostate surgery recovery (for men)
Your pelvic floor muscles are part of your deep core system — working together with your diaphragm, abdominals, and back muscles. When they are weak (or sometimes overactive), symptoms can occur.
How To Perform a Proper Kegel
Step 1: Identify the Correct Muscles • Imagine stopping the flow of urine and preventing passing gas at the same time • You should feel a gentle lift internally • Avoid squeezing your glutes, thighs, or holding your breath
Step 2: Lift and Hold • Gently lift the pelvic floor muscles • Hold for 3-5 seconds (build up to 8–10 seconds as tolerated) • Breathe normally
Step 3: Fully Relax • Completely release and relax for 5–10 seconds • Relaxation is just as important as contraction
Step 4: Repetition • Perform 8–10 repetitions • Complete 2–3 sets per day
Important Reminder
Not everyone needs more strengthening. Some patients need relaxation and coordination training instead.
That’s why an evaluation with one of our Pelvic Floor Specialists is so important — we tailor exercises specifically to your body and goals.
If you feel that you have weakness of the pelvic floor, reach out to schedule an evaluation with one of our 20 pelvic floor therapists.
Aquacare/Fitness Forum Physical Therapy
