By Dr. Allison Feldt, PT, DPT
2 min read
Forget everything you’ve heard about pelvic floor strengthening. Kegel exercises, Kegel weights, Perifit, Elvie, Emsella, Yoni eggs – to be frank, it’s all ineffective. Why? Because the secret to pelvic floor strength isn’t contracting the muscles; it’s relaxing them.
I know, I’m contradicting what’s been drilled into our heads and the generations of women before us. But if these methods worked, our moms and grandmas wouldn’t be dealing with urinary incontinence, relying on adult diapers, or suffering from chronic joint and back pain.
As a Pelvic Expert Physical Therapist, owner of Body Motion Physical Therapy, and bestselling author of “Restore Your Body After Kids: The Secret To Avoid Peeing Your Pants And Achy Joints As You Age” and “Pregnancy Era: The Secret To A Tear-Free Birth And Fast Postpartum Recovery,” I’ve helped thousands of women heal. And not once did I tell them to do Kegels.
When it comes to pelvic floor strengthening, range of motion is crucial. A healthy pelvic floor can relax, contract, and bulge. Most women don’t need help contracting because it’s an automatic response to stress, trauma, and even athletic activity. If these muscles are already tight from daily life, doing countless Kegels to a random beat actually shortens them and restricts blood flow. The result? A dehydrated, tight, and shortened muscle that struggles to relax and bulge naturally.
Let’s explore effective ways to enhance pelvic floor function:
1. Diaphragmatic breathing: Deep breaths lower the diaphragm, placing beneficial pressure on the pelvic floor and helping to stretch it. Practice this for 5 minutes daily.
2. Internal manual therapy with a pelvic expert: This is essential for optimizing pelvic floor strength. It eliminates scar tissue and tightness while restoring coordination between breath and pelvic floor muscles.
3. Stop doing Kegel: Our bodies naturally contract when necessary. When we take a step, our pelvic floor contracts to absorb the impact. When we sneeze, it contracts to protect our internal organs.
By focusing on relaxation and proper function rather than constant contraction, we can achieve true pelvic floor health and strength. Don’t fall for the myths – embrace a more holistic approach to pelvic wellness.
About the author
Allison is a pelvic floor physical therapist and the founder of Body Motion PT in Edmonds. A mom who knows the aftermath of pregnancy and birth firsthand, she's on a mission to help women restore their core and pelvic floor at every stage of life.
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