To Kegel or Not to Kegel: That Is the Question
- Katrina Mavrode
- Nov 4
- 3 min read
You’ve probably heard it before — “Just do your Kegels!” Maybe it was your doctor, a fitness instructor, or a friend trying to help. Kegels have become the default advice for anything pelvic floor related. But here’s the truth: they aren’t always the answer.
In this post, we’ll explore when Kegels can help, when they might make things worse, and how to find true balance in your pelvic floor.
✅ What Most People Don’t Know
The pelvic floor isn’t just about strength. It works together with:
Your breathing
Your deep core
Your posture
Your nervous system
Your pressure management
Leaking or other symptoms can happen because of weakness—but it can also be caused by:
✔ Too much tension
✔ Muscles that can’t relax
✔ Poor timing or coordination
✔ Posture or breath patterns that push pressure downward
✔ Stress or bracing habits
Two people can have the same symptom but need completely different solutions.
✅ When Kegels Might Help
Kegels can be one tool when the pelvic floor is underactive or has difficulty contracting effectively.
This can happen in situations like:
After pregnancy or childbirth, when the muscles have been stretched or changed
Following surgery or periods of inactivity
During activities that challenge the pelvic floor, like coughing, laughing, or exercise
Even then, the focus is not just squeezing—it’s about reconnecting with your muscles, restoring coordination, and learning how your pelvic floor moves with your breath and core. Strengthening may become appropriate once your body can contract and relax naturally and respond to everyday movements.
✅ When Kegels Are Not Helpful
If the pelvic floor is tight, guarded, or overactive, more squeezing often makes things worse.
Signs Kegels may not be right for you:
Pelvic pain or pressure
Painful intercourse or tampon use
Difficulty emptying your bladder
Urgency or frequency
Constipation
Leaking even after trying Kegels
In these cases, the issue may be tension, coordination, or pressure management—not necessarily weakness. Muscles often need to learn how to relax before strengthening can help.
✅ The Real Goal: A Responsive Pelvic Floor
Healthy pelvic floor muscles should:
✅ Relax
✅ Lengthen
✅ Contract
✅ Coordinate with breath
✅ Respond automatically
Strength without relaxation is imbalance. Relaxation without strength is instability. Ultimately, whether or not Kegels are appropriate, the goal is a pelvic floor that can do all of these things naturally and efficiently. It’s all about what’s right for your body.
✅ So… Should You Do Kegels?
Maybe. Maybe not.
Kegels are a tool—not a universal fix, not a punishment, and not a cure-all.
Some people need strengthening. Some need lengthening. Some need coordination. Most need a combination tailored to their body.
✅ If You’ve Tried Kegels and They Didn’t Help…
It doesn’t mean your body is broken or weak.
It likely means no one has ever told you what your pelvic floor actually needs.
At Eos Pelvic Health and Wellness, the goal isn’t to hand out generic exercises—it’s to understand your unique system and help you reconnect with it. Healing happens when we stop guessing and start listening to the body.
✅ Want to Find Out What Your Pelvic Floor Really Needs?
A pelvic floor evaluation can give you clarity (and relief), whether your next step is:
✔ Kegels
✔ Relaxation
✔ Breathwork
✔ Coordination exercises
✔ Or something entirely different
You don’t have to figure it out alone—and you don’t have to squeeze your way to an answer. A personalized evaluation can help you discover what your body truly needs and guide you toward balance, strength, and ease.
