Think kegels are helping? You’re not alone if you’re not sure. Pelvic floor exercise mistakes are common, but I can help you optimize them.
Pelvic floor exercises, especially Kegels, are often the first thing people turn to whenever they’re dealing with bladder leaks, pelvic heaviness, or postpartum recovery. But here’s the truth: many people do pelvic floor exercises wrong.
In fact, research shows up to 50% of individuals perform pelvic exercises incorrectly when not guided by a pelvic floor physical therapist. And that can actually make symptoms worse, not better.
So how do you know if you’re doing the right thing?
Let’s break down the five most common pelvic floor exercise mistakes I see as a pelvic floor physical therapist, and what you can do instead to finally make progress.
Pelvic Floor Exercise Mistake # 1: Holding Your Breath
Breath holding is one of the easiest mistakes to make, it’s one of the most harmful.
Why it’s a problem:
Holding your breath increases pressure in your abdomen which can push down on your pelvic organs and strain your pelvic floor this can lead to prolapse. Prolapses when the bladder, uterus, or rectum pushes into the vaginal canal.
What to do instead:
Breathe out during the effort phase
Think of this pattern:
- inhale to prepare
- exhale as you lift or contract the pelvic floor
- The best cue is “squeeze the anus”.
This connects your diaphragm and pelvic floor for better support.
Pelvic Floor Exercise Mistake #2: Doing Kegels All the Time
Some patients tell me, I do kegels at every red light. While consistency is great, more is not always better.
Why it’s a problem:
Too much contracting, especially if you’re already tight, can cause pelvic floor muscles to become overactive. This leads to symptoms like urgency, pain with intimacy, or difficulty emptying.
What to do instead:
Strength with relaxation.
Try this: After each contraction, take a slow breath and allow full release of your pelvic floor. If you’re unsure if your muscles are tight or weak, it’s time to make an appointment with a pelvic floor physical therapist. We can assess if your muscles are tight or weak or both.
Pelvic Floor Exercise Mistake # 3: not engaging supporting muscles
Your pelvic floor is a part of a team, it works closely with your core, hips, and glutes.
Why it’s a problem:
Focusing on only squeezing the pelvic floor ignores the rest of the system that supports your pelvis and the spine.
What to do instead:
Incorporate functional exercises like:
- Glute Bridges with a gentle squeeze
- Squats while exhaling to stand
These moves train your whole body to work with your pelvic floor, not against it. Here at Optimize Pelvic Health, we can find which one of the supporting muscles best supports your pelvic floor needs.
Pelvic Floor Exercise Mistake # 4: Multitasking While Exercising
Yes you can do pelvic floor exercises while driving, texting, or working, but should you?
Why it’s a problem:
Distraction leads to poor form, shallow breathing, and missed signals from your body.
What to do instead:
Set aside 2 to 5 minutes daily for focus practice
Try:
- Lying with your knees bent on your feet on the floor
- Closing your eyes and breathing deeply
- Visualize a lift from your tailbone towards your belly button on the exhale that’s mindful approach better muscle control over time
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Pelvic Floor Exercise Mistake # 5: Skipping a Pelvic Floor Evaluation
This is the most important one!
Why it’s a problem:
Without a pelvic floor assessment, it’s impossible to know if your muscles are weak, tight, and coordinated, or all of the above.
What to do instead:
See a pelvic floor physical therapist.
At Optimize Pelvic Health, we evaluate your muscle tone coordination and breathing patterns to tailor your exercise needs. That way you’re not guessing and you’re not stuck doing exercises that might make things worse.
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