How to Perform a Kegel Correctly: Day 3
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Hello, friend!
Did you know that by breathing deeply into your lower belly—around your C-section scar (if you had a cesarean birth) or just above your pubic bone—you can actually influence the length and tension of your pelvic floor muscles? Yes, you really can!
Many women, myself included, tend to hold stress and anxiety in their pelvic floor, which can lead to increased muscle tension. This is more common than you might think.
You’ve already learned how to contract and relax your pelvic floor muscles, but to get the most out of these exercises, it’s important to coordinate them with your breath. Here's how:
Exhale as you contract (think of picking up those imaginary blueberries with your pelvic floor muscles).
Inhale as you relax, allowing the tissue to lengthen even further.
This breathing pattern mirrors the natural movement of your pelvic floor with each inhale and exhale. As you breathe in, your diaphragm creates pressure in the system, and as you exhale, it releases that pressure, allowing your muscles to work in harmony.
Check out the image or video below to see how the pelvic floor and diaphragm work together. I absolutely love visual aids—they really help make things clear!
As you practice your Kegels, focus on incorporating your breath. You might notice the urge to hold your breath while squeezing, and that’s completely normal. Just keep practicing, working towards exhaling as you squeeze and inhaling as you relax. You'll get there!
Keep up the great work!
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)
