Most people think Kegel exercises are the universal solution for pelvic floor dysfunction. These exercises were designed to strengthen weak muscles. But when you have a tight or overactive pelvic floor, scar tissue, or perform the exercises with incorrect form, symptoms can stay the same or even worsen. For example, bearing down instead of lifting contracts the wrong way. That can increase pressure and pain rather than improve muscle control. Let’s examine why Kegels don’t work for every pelvic health issue.
Common Kegel Exercise Mistakes
Even when Kegels are supposed to help, many people make mistakes that reduce or reverse the benefits.
Using the Wrong Muscles
People often tighten their stomach, inner thighs, or buttocks instead of the pelvic floor. That does not strengthen the right muscle group. Most people struggle to isolate pelvic floor muscles correctly, even after instruction.
Bearing Down Instead of Lifting
Instead of lifting the pelvic floor up and in, some people push down. This creates pressure on the pelvic organs. It can worsen an overactive bladder and lead to more leaks, pain, or even prolapse.
Holding Your Breath
Breath-holding forces the pelvic floor to tense instead of relaxing. Good breathing helps coordinate muscles and prevents extra pressure around the bladder.
Overtraining
Doing too many Kegels without rest can cause muscle tightness or pain. Muscles must both contract and relax to function well. Pelvic floor overtraining leads to the opposite of the intended result.
Neglecting Relaxation
Many guides only teach tightening. But many people with pelvic floor dysfunction have muscles that are already tense and need relaxation first. Ignoring this can worsen pain.
Using a Full Bladder
Doing Kegels with a full bladder can interfere with natural bladder reflexes. Experts recommend emptying the bladder beforehand to prevent confusion between muscle control and urination reflexes.
Why Kegels Don’t Work for Everyone?
Kegels can help some people- but not all pelvic floor dysfunction is the same. Here are the main reasons they sometimes fail.
Overactive or Tight Pelvic Floor
Some people have a hypertonic (too tight) pelvic floor. In these cases, adding more contractions can increase tension and pain rather than improve function. This can worsen symptoms like painful sex or difficulty voiding.
Incorrect Technique
Incorrect muscle use or form means that Kegels do not target the intended muscles, or they train other muscles to compensate.
Muscular Misalignment or Scarring
Pelvic surgeries, pregnancy, or chronic strain can leave scar tissue or muscle imbalance. These issues interfere with how the pelvic floor contracts and relaxes, so simple Kegels may not reach or rehabilitate affected fibers.
Not Addressing Root Causes
Many symptoms of pelvic floor dysfunction come from factors like bladder urgency, nerve issues, hormone changes, or coordination problems between core and pelvic muscles. Kegels alone don’t always address these.
Overflow Incontinence or Other Conditions
Certain medical conditions, such as overflow incontinence, come from impaired signaling or bladder emptying- not just weak muscles. Strengthening alone may not fix coordination or nerve signaling issues.
Alternatives to Kegels – Advanced Technology & Pelvic Floor Therapy
If Kegels aren’t giving you results, there are other options. These can help strengthen, relax, or coordinate pelvic muscles more effectively.
EMSELLA Chair
The EMSELLA chair uses High-Intensity Focused Electromagnetic (HIFEM) technology to stimulate pelvic floor muscles non-invasively. It induces thousands of strong contractions deeper than what you can achieve voluntarily. It is FDA-cleared to help strengthen pelvic floor muscles and improve bladder control for both men and women.
You sit fully clothed during a session that typically lasts about 28 minutes. The electromagnetic stimulation effectively retrains muscles and can help people whocannot perform effective voluntary contractions due to weakness or poor coordination. Sessions show noticeable improvements in bladder control and pelvic strength after a series of treatments.
EMFEMME 360
EMFEMME 360 is another advanced and FDA-cleared treatment that uses radiofrequency energy to improve pelvic health. It gently warms the tissues of the vaginal canal and surrounding area to stimulate collagen production and improve blood flow. It improves vaginal laxity, dryness, mild urinary symptoms, and tissue health.
Pelvic Floor Therapy from Experts
Pelvic floor therapy is a type of physical therapy guided by specialists trained to assess and treat pelvic dysfunction. It helps determine whether your muscles are weak or overly tight. A trained therapist helps you by:
- Evaluating muscle tone internally and externally
- Teach you how to coordinate muscle contraction and relaxation
- Create a personalized plan with stretches, strengthening, and breathing
- Offer manual therapy, biofeedback, or relaxation techniques
Get Specialized Care to Strengthen Your Pelvic Health
If Kegels alone are not helping, it might be time to seek personalized care. At SAAK Health, we offer advanced, individualized care for pelvic floor concerns. Our team evaluates your condition, including muscle tone, bladder issues, pain, and functional challenges. We recommend the right mix of technology-assisted treatments like EMSELLA or EMFEMME 360, tailored pelvic floor therapy, and lifestyle guidance. Care includes a detailed assessment, expert-led therapy sessions, and ongoing progress monitoring to help you regain control with confidence. Book your session now!
Conclusion
Kegel exercises can help strengthen the pelvic floor, but they are not a universal solution. They often fail when done incorrectly, when muscles are already too tight, or when the root problem involves more than muscle weakness. Mistakes like bearing down, using the wrong muscles, or neglecting relaxation can make symptoms worse.
Today, there are better options available to treat pelvic floor health issues. Advanced treatments like the EMSELLA chair and EMFEMME 360 use technology to strengthen and improve tissue health safely and effectively. Get personalized guidance at SAAK Health to improve strength, reduce symptoms, and get back to daily life with more confidence.
Frequently Asked Questions
What is pelvic floor dysfunction?
Pelvic floor dysfunction refers to problems using the muscles that support the bladder, bowel, and sexual organs. It can cause incontinence, constipation, pain, urinary urgency, or a feeling of heaviness or pressure in the pelvis.
What are the common pelvic floor dysfunction symptoms?
Common symptoms include:
- Urinary leakage with laughing, sneezing, or exercise
- Urgency or frequent urination
- Difficulty emptying the bladder
- Constipation or straining
- Pelvic pain or pain during intercourse
- A feeling of pressure in the pelvic area
What does pelvic floor therapy include?
Pelvic floor therapy includes muscle assessment, targeted exercises, breathing and relaxation techniques, manual therapy, posture correction, and sometimes biofeedback. A therapist creates a plan specific to your needs.
How does the EMSELLA chair help strengthen pelvic floor muscles?
The EMSELLA chair uses electromagnetic energy to stimulate thousands of pelvic floor muscle contractions in a session. This strengthens muscles deeper than voluntary exercises and helps improve bladder control and muscle coordination.