Foundational Rehab
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Rehabilitation2026-03-09•6 min read

Pelvic Floor Exercises: Kegels and Beyond

What Is the Pelvic Floor?

A group of muscles at the base of your pelvis that:

  • Support pelvic organs
  • Control bladder and bowel
  • Contribute to sexual function
  • Work with core for stability

    • Signs of Pelvic Floor Dysfunction

  • Urinary leakage (especially with cough, sneeze, jump)
  • Urgency
  • Difficulty emptying bladder/bowel
  • Pelvic pain
  • Prolapse symptoms

    • Kegels: The Basics

    How to Find the Muscles

  • Imagine stopping urine mid-stream
  • Or preventing passing gas
  • Those are your pelvic floor muscles

    • Basic Kegel

    1. Contract pelvic floor muscles

    2. Hold 5-10 seconds

    3. Relax fully

    4. Repeat 10 times

    5. 3 sets daily

    Common Mistakes

  • Holding breath
  • Squeezing abs, glutes, or thighs instead
  • Not relaxing fully between contractions
  • Only doing quick squeezes

    • Beyond Kegels

    Quick Flicks

  • Fast contractions
  • 1 second on, 1 second off
  • 10-20 reps
  • Trains quick response

    • Coordination with Breathing

  • Exhale and lift pelvic floor
  • Inhale and relax
  • Connects breath and floor

    • Functional Training

  • Contract before cough/sneeze/lift
  • Practice during daily activities

    • When Kegels Aren't Enough

    Some people have TIGHT pelvic floors, not weak. For them:

  • Kegels may make things worse
  • Need relaxation techniques
  • See pelvic health PT

    • Who Should See a Specialist?

  • Persistent symptoms despite exercises
  • Pain
  • Prolapse
  • Postpartum concerns
  • Uncertainty about technique

    • The Bottom Line

    Pelvic floor health:

    1. Kegels help many — But not everyone

    2. Proper technique matters — Easy to do wrong

    3. Beyond just squeezing — Relaxation too

    4. See a specialist if needed — Pelvic health PT

    Foundational Rehab addresses pelvic health appropriately.

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