Stop stopping your pee
You have read this tip. As a urologist, I would retire it. Here is what your bladder does while you pee, and 3 better ways to find the muscle.
"Stop your pee midstream. That is your Kegel."
You have read it in magazines. Maybe a friend told you. As a urologist, I would like to retire it.
What happens when you pee
Peeing is teamwork. 2 muscles take turns:
- Your bladder wall squeezes to push urine out.
- Your pelvic floor relaxes to open the exit.
When you stop midstream, you slam the exit shut while your bladder still squeezes. The 2 muscles fight each other.
Why I would skip it as an exercise
It may leave urine behind. Repeated interruption can keep your bladder from emptying fully. A clinical trial record on this exact exercise notes that no guideline recommends it.[1]
It trains the wrong reflex. Your pelvic floor learns to tighten at the one moment it should let go.
It is the wrong dose. Guidelines ask for 8 lifts, 3 times a day, for 3 months.[2] Those belong on your couch, on a schedule you choose.
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3 better ways to find the muscle
- The gas trick. Imagine holding in gas in a quiet room. Squeeze and lift that spot, gently.
- The breath. Lie down. Breathe out slowly and lift. Breathe in and let it soften.
- The finger check. With a clean finger just inside your vagina, squeeze. You should feel a light hug and a pull upward.
Can I try it once, just to feel it?
Some clinicians use a single stop to help a woman locate the muscle. If you try it, do it once, then let the stream finish fully.
Keep your daily practice off the toilet.
3 bathroom habits your bladder will thank you for
- Sit all the way down. Hovering over the seat keeps your pelvic floor tense.
- Lean forward a little, elbows on your knees, feet flat or on a small stool.
- Take your time. Let the stream finish on its own, without pushing.
Ready for the right way? Here is how to do a Kegel, off the toilet.
Your bladder and your pelvic floor are a team. Next time you pee, let the team do its job.
Quick answers
Is it bad to stop your pee midstream?
As a daily exercise, yes. While you pee, your bladder squeezes and your pelvic floor relaxes. Stopping midstream makes the 2 work against each other, and repeated interruption may leave urine behind. A clinical trial record on this exercise notes that no guideline recommends it.
How do I find my Kegel muscles without stopping my pee?
Imagine holding in gas and gently lift that spot. Or breathe out slowly and lift, then let go on the in-breath. Or place a clean finger in your vagina and squeeze: you should feel a light hug and lift.
Can I stop my pee once to find the muscle?
Some clinicians use a single stop to help a woman locate the muscle. If you try it, do it once, then let the stream finish fully. Keep your daily practice off the toilet.
Written by Dr. Dana Kivlin, DO, board-certified urologist. Updated . Every number links to its source below. This letter teaches; your own doctor diagnoses.
Sources
- ClinicalTrials.gov NCT03650179. Influence of the urine stream interruption exercise on the micturition. clinicaltrials.gov
- NICE guideline NG123. Urinary incontinence and pelvic organ prolapse in women: management, 2019. nice.org.uk
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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.
