A Reverse Kegel is an exercise that focuses on the conscious relaxation and lengthening of the pelvic floor muscles. While standard Kegel exercises involve contracting and lifting the muscles to build strength, the reverse technique specifically trains the ability to release tension. This practice is also known as a pelvic floor drop or “down-training” and is an important aspect of pelvic health. Learning to control the full range of motion—both contraction and relaxation—allows these muscles to function optimally in supporting the bladder, uterus, and rectum. Mastering the relaxation phase is the necessary step toward alleviating common pelvic discomforts and achieving muscular balance.
Understanding Pelvic Floor Relaxation
The pelvic floor is a complex, hammock-like structure of muscles that supports the internal organs and helps control bodily functions. When people think of these muscles, they often focus solely on the need for strength, but a hypertonic, or chronically tight, pelvic floor can be just as problematic as a weak one. This constant state of tension prevents the muscles from moving through their full range of motion, leading to stiffness and, paradoxically, functional weakness.
The goal of the Reverse Kegel is to actively release this held tension, a process that requires greater mind-body awareness than a simple contraction. This relaxation is often coordinated with diaphragmatic breathing, recognizing the natural piston-like relationship between the diaphragm and the pelvic floor. When the diaphragm lowers during a deep inhalation, the pelvic floor should naturally stretch and drop downward in response. Conversely, as the diaphragm rises upon exhalation, the pelvic floor gently recoils upward.
Many individuals unconsciously hold tension in the pelvic region due to stress, posture, or over-training with only contraction exercises, making this active relaxation a learned skill. This inability to fully relax can manifest as pain or dysfunction, meaning that strengthening exercises alone may worsen the underlying issue. By training the muscles to relax on command, the Reverse Kegel restores the necessary flexibility and blood flow needed for healthy function.
Step-by-Step Guide to Performing a Reverse Kegel
To begin practicing a Reverse Kegel, find a comfortable position that allows you to focus, such as lying on your back with knees bent or sitting upright. The primary component of this exercise is deep, controlled breathing, which helps to facilitate the relaxation response in the pelvic muscles. Place one hand on your abdomen to ensure you are engaging in diaphragmatic, or belly, breathing, rather than shallow chest breathing.
Start by taking a slow, deep breath in through your nose, allowing your abdomen to gently expand outward. As you inhale, mentally focus on the pelvic floor and visualize the muscles softening, widening, and dropping downward toward the floor. This feeling is often described as the sensation of relief you experience when initiating urination or a bowel movement. The movement should be subtle and gentle, with no straining or forceful pushing involved.
Hold this relaxed, lengthened state for a moment, and then slowly exhale. As you breathe out, the pelvic floor will naturally recoil slightly, but the focus remains on maintaining the release rather than immediately contracting the muscles. You can use visualization cues, such as imagining the distance between your pubic bone and tailbone lengthening, or picturing your sit bones widening. Keep your abdominal, gluteal, and inner thigh muscles completely relaxed throughout the process to isolate the pelvic floor.
Repeat this cycle of deep inhalation and gentle pelvic floor release 5 to 10 times, concentrating only on the lengthening phase of the muscle. Consistency is more important than duration, and you should stop if you feel any discomfort or find yourself straining. The goal is to consciously teach the muscles to let go of tension.
Key Uses and Applications
The intentional relaxation provided by the Reverse Kegel addresses several common issues related to pelvic floor dysfunction. One primary application is relieving symptoms associated with a hypertonic pelvic floor, where muscle tightness contributes to chronic pain in the lower back, hips, or pelvis. By releasing this tension, the exercise can significantly reduce discomfort and improve flexibility.
The technique is also valuable in preparation for childbirth, as it teaches the body the necessary skill of lengthening the pelvic floor muscles to allow for pushing. Training this release can help reduce the risk of muscle tearing during delivery and improve the efficiency of the pushing phase. Furthermore, the ability to consciously relax the pelvic floor assists in the complete emptying of the bladder and bowels, reducing the need for straining. This can help prevent conditions like constipation and hemorrhoids.
For those experiencing sexual discomfort, such as pain during intercourse due to pelvic muscle spasms or tightness, the Reverse Kegel can be particularly beneficial. The targeted relaxation helps reduce muscle guarding and tension, potentially improving blood flow and sensation. Incorporating this exercise into a routine supports functional health by ensuring the pelvic floor is not only strong but also flexible and capable of fully releasing when needed.