Beyond the Squeeze: Why the Kegel Won’t Solve It All

Dr.Jenn Gelfand, PT, DPT, E-RYT in Scarborough, Maine guiding patient through breathing and core connection exercise

When most people hear “pelvic floor exercises,” they immediately think of Kegels. As pelvic floor physical therapists in Scarborough, Maine, one of the most common things we hear is, “Oh, you mean a Kegel?”

While Kegels can be helpful for some people, they’re not a one-size-fits-all solution. Fun fact: most people don’t actually do them correctly!

What Are Kegels?

A Kegel is an exercise that involves contracting and relaxing the pelvic floor muscles (the group of muscles that support your bladder, bowel, and reproductive organs.)

The goal of strengthening these muscles is to help with:

• Bladder leakage or incontinence

• Pelvic organ prolapse

• Pain during intercourse

Sounds great, right? The problem is, there’s more to the pelvic floor than just “squeezing.”

Here’s the Problem with Just Squeezing

It’s common to think of Kegels as simply tightening or holding your pelvic floor, but the pelvic floor needs to be able to both contract and relax.

To generate a strong lift, the tissues must first lengthen. This balance of strength and mobility is what allows your muscles to function optimally, supporting your bladder and core while keeping you comfortable.

When people over-focus on tightening, without learning how to release, it can actually lead to:

• Increased pelvic tension or pain

• Worsening leakage or urgency

• Discomfort with sex or bowel movements

Many people also unknowingly activate the wrong muscles, such as their glutes or inner thighs, instead of the pelvic floor. Without professional guidance, it’s hard to know if you’re doing it right.

Why Kegels Alone Aren’t Enough

Pelvic floor dysfunction, whether it’s leaking, pain, constipation, or heaviness, isn’t just about weakness. Often, it’s about imbalance.

Your pelvic floor health depends on how well your muscles coordinate with your:

• Breath

• Core and abdominals

• Posture and movement patterns

A strong, healthy pelvic floor should move in sync with your diaphragm, expanding and relaxing as you breathe in, then lifting and contracting as you exhale.

To function well, these muscles need:

• Strength

• Coordination

• Flexibility

• Endurance

Kegels address just one piece of this puzzle.

What to Do Instead

Before jumping into Kegels, it’s important to understand what your pelvic floor actually needs.

A pelvic floor physical therapist can help you determine whether your muscles are weak, tight, or uncoordinated and create a personalized plan to restore balance.

At Root to Rise Physical Therapy & Pelvic Health in Scarborough, Maine, we help patients across Scarborough, Saco, and Bath learn how to connect their breath, core, and pelvic floor through mindful movement, education, and hands-on care.

Kegels might still be part of your program but the real progress comes from restoring balance, coordination, and awareness to your pelvic floor so you can move with strength and ease.

💡 Ready to Go Beyond the Squeeze?

If you’ve been doing Kegels and not seeing results (or if they’re making things worse) it’s time for a more personalized approach.

Schedule a pelvic floor assessment at Root to Rise Physical Therapy & Pelvic Health in Scarborough, Saco or Bath, Maine, and discover what your body really needs to feel strong and supported.

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