Let go is half the exercise
Every rep has 2 halves: the lift and the let-go. Here is why I time the let-go at twice the lift, and a 2-minute drill to practice it.
Every rep in my class has 2 halves. The lift. And the let-go.
I time the let-go at twice the lift.
Here is why.
A muscle that stays tight gets tired
Make a fist and hold it all day. By evening your hand aches, and your grip is weak.
Your pelvic floor works the same way. The International Continence Society lists relaxation as part of normal pelvic floor function, and rates it as full, partial or delayed.[1]
Some pelvic problems come from too much tension. A systematic review found signs of raised tone or overactive pelvic floor muscles across several pelvic health conditions.[2]
For those women, more squeezing adds to the problem. A better let-go is the fix.
Signs your pelvic floor may hold too much tension
- Pain with sex, or pain when you insert a tampon.
- Trouble starting to pee, or a slow stream.
- A bladder that still feels full after you go.
- Constipation, with straining.
- Pelvic, low back or hip pain that gets worse after Kegels.
Any of these? See a doctor or a pelvic floor physical therapist before you add more squeezes.
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1 idea, 1 exercise and 1 reader question from Dr. Dana. Free, in a 3-minute read.
Quality beats volume
"100 Kegels a day" is a myth. Guidelines set a floor of 8 contractions, 3 times a day.[3] Each one with a full let-go.
24 good reps beat 100 rushed ones.
How to build it into your Kegels
- Weeks 1 and 2: lift for 2 seconds, let go for 4.
- As holds grow to 5 to 10 seconds: let go for at least as long as you held.
- After each set: 1 extra breath, only for letting go.
The app's player works this way. A breathing ring grows on the in-breath, while you let go, and shrinks on the out-breath, while you lift.
When did your pelvic floor last fully let go? Try the drill tonight.
Quick answers
Why does pelvic floor relaxation matter?
A healthy pelvic floor squeezes when you need it and lets go fully when you do not. Relaxing lets urine and stool out, makes sex comfortable and keeps the muscle ready for the next squeeze. The International Continence Society counts it as part of normal function.
What are signs of a tight pelvic floor?
Pain with sex or with tampons, trouble starting to pee, a slow stream, a bladder that feels full after you go, constipation with straining, or pelvic pain that gets worse after Kegels. See a doctor or pelvic floor physical therapist before adding more squeezes.
How long should I relax between Kegels?
While you learn, let go for twice as long as you lift: a 2-second lift, then a 4-second let-go. As holds reach 5 to 10 seconds, let go for at least as long as you held.
Written by Dr. Dana Kivlin, DO, board-certified urologist. Updated . Every number links to its source below. This letter teaches; your own doctor diagnoses. How we write
Sources
- Frawley H, et al. An International Continence Society (ICS) report on the terminology for pelvic floor muscle assessment. Neurourology and Urodynamics, 2021. ics.org
- Evidence for increased tone or overactivity of pelvic floor muscles in pelvic health conditions: a systematic review. American Journal of Obstetrics and Gynecology. ajog.org
- NICE guideline NG123. Urinary incontinence and pelvic organ prolapse in women: management, 2019. nice.org.uk
Liked this? Get the next one Sunday.
Short, sourced and kind. Each Sunday, Dr. Dana sends the one thing she wants every woman to know about her pelvic floor.
- 1 ideaWhat the research says, in plain words, with its source.
- 1 exerciseA 2-minute move to try the same day.
- 1 questionA reader asks. Dr. Dana answers.
Turn the letter into a habit.
Pelvic Health Class: for Women: Dr. Dana’s class on your phone. 6-week programs, 1 short lesson a week, 1 guided exercise a day.
- 5 minutes a dayA guided session with a breathing ring and a timer. The cat lifts with you.
- 1 lesson a weekWritten by a urologist, in plain words, with every source.
- Your log stays on your phoneYour answers, notes and photos: only you see them.
