Breathe, Relax, Release: Exploring the Crucial Role of Reverse Kegels
In the realm of pelvic health, conversations frequently revolve around Kegel exercises. However, there's an equally crucial yet often overlooked aspect deserving our attention—the reverse Kegel exercise. In this blog post, I’ll unravel the significance of reverse Kegels and explore how incorporating them into your routine contributes to a holistic approach to pelvic health.
Reverse Kegels, pelvic floor drops, muscle down-training – all terms used when learning to release tension in pelvic floor muscles to enhance functionality and reduce pain.
Understanding the Basics:
Kegels involve contracting pelvic floor muscles, potentially offering numerous benefits, while not universally beneficial. Now, picture the reverse—the deliberate relaxation and lengthening of these muscles—that's the essence of reverse Kegels. Let’s explore some signs and symptoms of pelvic floor dysfunction associated with pelvic floor tension:
- Low back pain
- Hip pain
- Pelvic pain
- Tailbone pain
- Pain during sex
- Incomplete emptying of the bladder, hesitancy or delayed start of urine, slow urine flow
- UTI-like symptoms
- Urinary or bowel urge incontinence
- Constipation, pain with passing stool, and incomplete bowel emptying
- Urinary or bowel urgency frequency—feeling like you need to go to the bathroom all the time and only voiding small amounts
- Pain with tampon insertion
For individuals experiencing chronic tension, pain, or discomfort in the pelvic region, reverse Kegels can be a game-changer. By consciously relaxing and lengthening the pelvic floor muscles, these exercises provide a therapeutic release, potentially alleviating pain and discomfort associated with pelvic floor issues.
Balancing Act for Pelvic Health:
Envision your pelvic floor muscles engaging in a dynamic dance, both contracting and lengthening—a coordinated flow of movement. The pelvic floor is a complex network of muscles requiring a delicate balance of strength and flexibility. While Kegels strengthen these muscles, the reverse Kegel acts as a counterbalance, preventing potential issues arising from an overly tight pelvic floor. This equilibrium is crucial for maintaining overall pelvic health. Fully and consciously relaxing pelvic floor muscles is as vital as contracting them. If the muscles are already stiff and tense, effective contraction and strength-building become challenging.
Sexual Well-being:
The benefits of reverse Kegels extend beyond physical health, positively impacting sexual well-being. Women can experience enhanced comfort and satisfaction—a powerful "big O". The holistic approach to sexual health involves both Kegels and reverse Kegels, creating a well-rounded foundation for intimacy.
Incorporating Reverse Kegels into Your Routine:
1. Awareness:
- Begin by becoming aware of your pelvic floor muscles.
- Practice by differentiating between contractions (Kegels) and relaxations (reverse Kegels).
2. Conscious Relaxation:
- Focus on consciously relaxing and lengthening the pelvic floor muscles during the reverse Kegel. Inhale slowly, feeling the ribs widen like a balloon filling up with air, using visualizations such as starting the flow of urine without pushing, a flower opening or blooming, melting into warm sand, increasing space between your sitz bones, an arcade claw lowering and opening.
3. Feedback Mechanism:
- If you need feedback, you may sit on a rolled-up towel or a squishy inflatable ball between your sitz bones.
4. Positions to Relax Your Pelvic Floor:
- Child’s pose
- Happy Baby
- Supported butterfly
- Sphinx
- Supported deep squat
In the journey toward optimal pelvic health, the reverse Kegel emerges as a powerful ally. By embracing the importance of these exercises, we not only prevent potential imbalances but also promote a holistic approach to pelvic health. Whether you're seeking relief from discomfort or aiming to enhance your sexual experience, the reverse Kegel opens a doorway to a more balanced and healthier pelvic floor.