Complete Guide to Reverse Kegel Exercises

What Are Reverse Kegel Exercises and How Do They Differ from Regular Kegels?

While traditional Kegel exercises focus on contracting and strengthening the pelvic floor muscles, Reverse Kegels do the opposite: they teach you how to consciously relax and lengthen these muscles. They are a useful counterbalance to regular Kegels and are particularly helpful for people with overly tight or tense pelvic floor muscles. If you want to practice the contracting version first, you can use our free Kegel timer with guided squeeze and rest intervals, or read about how the pelvic floor muscles actually work.

Who Benefits from Reverse Kegel Exercises?

• Relief from pelvic pain and tension
• Improved pelvic floor flexibility and function
• Potential help for painful sex (dyspareunia) or vaginismus in women
• May help with erectile dysfunction and premature ejaculation in men
• Creates balance with regular Kegel strengthening exercises
• Can help with certain bladder control issues
• May alleviate constipation related to pelvic floor tension

How to Do Reverse Kegel Exercises: Step-by-Step

For Women:

1. Find a comfortable position - You can do reverse Kegels while sitting, standing, or lying down on your back with your knees bent.
2. Locate your pelvic floor muscles - These are the same muscles you would use to stop urination midflow (though don't practice during urination).
3. Focus on breathing - Take a deep breath into your abdomen (diaphragmatic breathing).
4. Relax and lengthen - As you inhale, consciously relax your pelvic floor muscles, imagining them bulging slightly downward and outward. The sensation is similar to what you feel when beginning to urinate or have a bowel movement.
5. Maintain the release - Hold this relaxed state for the duration (5-10 seconds based on your level).
6. Return to neutral - As you exhale, allow your pelvic floor to naturally return to its resting state (but don't actively contract it).
7. Repeat - Continue for the recommended number of repetitions in your exercise program.

For Men:

1. Get into a comfortable position - As with women, you can do these exercises in various positions.
2. Identify your pelvic floor - These are the muscles you use to stop urination or prevent passing gas.
3. Focus on deep breathing - Breathe deeply into your abdomen, not just your chest.
4. Relax and release - As you inhale, consciously relax the muscles of your anus and perineum (the area between the anus and scrotum). You may feel slight downward movement.
5. Focus on the sensation - You should feel increased space between your pubic bone and tailbone.
6. Maintain the relaxation - Hold this state for the recommended duration.
7. Return to neutral - Allow your muscles to naturally return to their resting state as you exhale.

Common Mistakes to Avoid with Reverse Kegels

• Don't strain - Reverse Kegels should never feel forced or painful. The goal is relaxation.
• Keep breathing - Maintain steady, deep breathing throughout the exercise.
• Be patient - Learning to consciously relax these muscles takes practice. Don't get discouraged if you don't feel much happening at first.
• Don't tense other muscles - Keep your abdomen, buttocks, and thighs relaxed during the exercises.
• Balance with regular Kegels - For optimal pelvic health, practice both regular Kegels and reverse Kegels.
• Consistency is key - Practice regularly for the best results, ideally 2-3 times per day.

When Should You See a Doctor About Pelvic Floor Tension?

If you experience pain when attempting reverse Kegels, or if you have persistent pelvic pain, urinary or bowel issues, or sexual dysfunction, consider consulting with a pelvic floor physical therapist or your healthcare provider. They can provide personalized guidance and ensure you're performing the exercises correctly.