A Kegel is a specific type of pelvic floor contraction. When done correctly, it involves…
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Gently lifting & squeezing the pelvic floor muscles
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Holding the contraction for a few seconds
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Then fully relaxing the muscles
The key is both engagement & release. Kegels should not involve squeezing the thighs, glutes, or abdomen.
Is Squeezing Enough?
Simply squeezing the pelvic floor might feel like a Kegel, but it may not fully activate the deeper muscles or allow for full relaxation. A common mistake is holding tension without control, which can lead to tightness & muscle fatigue.
In contrast, a true Kegel involves…
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Isolating the right muscles
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Using proper breathing
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Avoiding overuse or clenching
So yes, squeezing can be part of a Kegel, but it’s only effective when done with intention & proper technique.
How to Know If You’re Doing Kegels Correctly
Here are a few ways to check…
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Try stopping your urine flow midstream (only for testing, not regularly) this uses the pelvic floor
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Place a hand on your lower abdomen, your stomach should stay relaxed
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Imagine lifting a blueberry with your vaginal or rectal muscles, then gently releasing it
Still unsure? A pelvic floor physical therapist can help you identify & strengthen the correct muscles.
Get Expert Guidance at Physical Therapy by Phoenix
At Physical Therapy by Phoenix in Springfield, MO, our therapists teach you how to properly perform Kegels & other pelvic floor techniques tailored to your specific needs. Regardless if you’re recovering from childbirth, dealing with leakage, or managing chronic tension, we’re here to help.
Address – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174
Website – https://ptphoenixspringfield.com
