One Reason Kegels Fail to get to the Root of your Pelvic Problems

One of the biggest mistakes people make with trying to improve their pelvic floor issues is jumping to strengthening exercises, like Kegels, without understanding how the pelvic floor muscles actually work.

While kegels are touted as the go to exercise for pelvic floor, what is often overlooked is the critical role that the diaphragm and overall alignment of the pelvis play in the effectiveness of Kegels.

The diaphragm and the pelvic floor muscles are interconnected and work together as part of what is known as the "core cylinder." When the diaphragm and pelvis are not aligned properly, it can lead to dysfunction in this core cylinder, potentially making pelvic floor exercises less effective.

I shared an example of these based on postural positioning in this post

If you identify with a pelvis that is anterior, or spills forward, that bony position puts the pelvic floor into a lengthened and descended position, aka its not going to give us a muscular lift.

If you try to contract the pelvic floor in that pelvic positioning, you’re not going to be successful because those muscles are not in a position to lift.

In order for pelvic floor exercises to be successful, you have to first focus on moving the pelvis into a neutral position below the ribs. This not only allows the diaphragm and ribs to work together, but the change in the pelvic position finally allows the pelvic floor to ascend.

Essentially, imagine that you have a trampoline and the external structure that supports the bouncy portion is out of alignment. No matter what you do to the inner portion, until the outer structure is improved, that trampoline won’t work as it's supposed to. This example holds true in our body as well. Our muscles can only work well within the bony structure and alignment they’re held in, so if we can adjust alignment, we have a better chance at impacting our pelvic floor issues.

Remember, pelvic health is about more than just isolated exercises; it's about how the body functions as a whole. By paying attention to the alignment of your diaphragm and pelvis, you can maximize the benefits of Kegels and support your pelvic health in a more holistic way.

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Cheering you on ♥️
- Caroline Packard, DPT