Are Kegels Ruining Your Sex?

 I often see clients who experience pelvic floor dysfunction due to habitually holding their abdominals tight or sucked in. This is a common practice, especially among women, who may do so to make their stomach appear flatter. Kegel exercises have traditionally been recommended as a treatment for pelvic floor dysfunction. However, there is growing evidence that Kegel exercises may not be as effective as once thought. In fact, some studies have found that Kegel exercises can actually worsen pelvic floor dysfunction.

The abdominals and pelvic floor are anatomically connected. The abdominals wrap around the front, sides, and back of the body, and attach to the pelvic floor muscles below. When the abdominals are chronically over-activated, they can put excessive tension on the pelvic floor muscles. This can lead to a number of problems, including:

• Pain: Pain in the pelvic area, lower back, and hips is a common symptom of a hypertonic pelvic floor.
• Incontinence: Tight pelvic floor muscles can interfere with the ability to control the bladder and bowels.
• Prolapse: Pelvic organ prolapse is a condition in which the organs of the pelvis, such as the uterus, bladder, or rectum, sag down into the vagina. This can be caused by a number of factors, including a weakened pelvic floor.
• Sexual dysfunction: Pain during sex and difficulty achieving orgasm are common complaints of people with a hypertonic pelvic floor.

In addition to these somatic problems, habitually holding your abdominals tight can also have a negative impact on your mental and emotional health. It can lead to anxiety, stress, and depression. It can also interfere with your ability to connect with your body and your partner.

Debunking the Need for Kegel Exercises

 One study, published in the journal Physical Therapy, found that women who performed Kegel exercises were more likely to develop pelvic organ prolapse than women who did not perform Kegel exercises. Another study, published in the journal Neurourology and Urodynamics, found that Kegel exercises were not effective in treating urinary incontinence in women.

There are a number of reasons why Kegel exercises may not be effective for treating pelvic floor dysfunction. One reason is that Kegel exercises focus on strengthening the pelvic floor muscles, but they do not address the underlying causes of pelvic floor dysfunction, such as tight abdominals and muscle imbalances.

Another reason is that Kegel exercises can be difficult to perform correctly. Many people who perform Kegel exercises do not activate the correct muscles, or they over-activate the pelvic floor muscles. This can actually worsen pelvic floor dysfunction.

 A better alternative to Kegel exercises is to focus on releasing over-active abdominals and restoring balance to the pelvic floor muscles. This can be done through a variety of somatic practices, such as:

• Visceral manipulation: Visceral manipulation is a gentle bodywork technique that can be used to release tension in the abdomen and pelvis.
• Pelvic floor yoga: Pelvic floor yoga is a type of yoga that focuses on strengthening and relaxing the pelvic floor muscles.
• Erotic breathwork: Somatic breathwork is a type of breathwork that can be used to increase awareness of the body and release tension.

 Here are three practices that you can do to help release over-active abdominals:

• Belly breathing: Lie down on your back with your knees bent and your feet flat on the floor. Place one hand on your chest and the other hand on your stomach. Breathe in slowly and deeply through your nose, allowing your stomach to rise. As you exhale, slowly contract your abdominal muscles and draw your belly button towards your spine. Continue breathing in this way for 5-10 minutes.
• Pelvic tilt: Lie down on your back with your knees bent and your feet flat on the floor. Contract your abdominal muscles and tilt your pelvis towards the ceiling. Hold for 5 seconds, then slowly release. Repeat 10-15 times.
• Cat-cow: Start on your hands and knees with your back flat. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10-15 times.

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