Why Kegels Aren’t Always the Answer: A Smarter Way to Train Your Pelvic Floor

abeskaw5
Apr 11
3 min read

Let’s Talk About It…

If you've ever been told to "just do Kegels" to fix pelvic floor issues like leaking, heaviness, or pain—you’re not alone.

And while Kegels can help in certain situations, they’re often overused, misapplied, or done without real guidance. In some cases, they can actually make your symptoms worse.

At Chippewa Valley Movement, we take a different approach—one that goes beyond just “squeezing your pelvic floor” and actually gets to the root of the problem.

What Is the Pelvic Floor (And Why Should You Care)?

Your pelvic floor is a group of muscles at the base of your pelvis. It works closely with your core, diaphragm, and hips to support your organs, maintain continence, and stabilize your spine and pelvis during movement.

But just like any other muscle group, the pelvic floor can be:

Too weak
Too tense
Poorly coordinated
Or disconnected from how you breathe and move

That’s where Kegels fall short.

The Problem with “Just Do Kegels”

❌ 1. Not Everyone Needs More Squeezing

Many women already have overactive or tight pelvic floors, especially if they’ve been dealing with stress, back pain, or chronic tension. ➡️ More squeezing = more tension = worse symptoms.

❌ 2. Kegels Don’t Address the Bigger System

The pelvic floor doesn’t function in isolation. It’s part of a pressure system that includes your breath, core, and posture. Kegels ignore that system entirely.

❌ 3. Most People Do Them Incorrectly

Without coaching, many women do Kegels by bearing down (instead of lifting) or recruiting the wrong muscles (like the glutes or inner thighs). This reinforces poor patterns and doesn’t solve the root problem.

What You Should Do Instead: Smarter Pelvic Floor Rehab

At Chippewa Valley Movement, we focus on full-body pelvic floor rehab using techniques from Dynamic Neuromuscular Stabilization (DNS) and modern movement science.

Here’s what that looks like:

✅ 1. Start with Breathwork

Your diaphragm and pelvic floor should work as a team. We teach you how to breathe into your core to normalize tension and improve coordination. 👉 Try 90/90 breathing with balloon or foam roller for a powerful reset.

✅ 2. Assess Tension vs. Weakness

We don’t just assume you’re weak—we assess whether your pelvic floor is tight, uncoordinated, or underactive. Treatment is customized to fit your specific needs.

✅ 3. Train the Full System

We use functional movement patterns (like crawling, squatting, and carries) that retrain your pelvic floor in real-life situations. 👉 You’ll build strength, stability, and confidence—without endless squeezing.

Common Signs That Kegels Aren’t Working for You

You leak when lifting, jumping, sneezing
You feel pressure or heaviness in your pelvis
You’ve done Kegels for months with no improvement
You feel tight or painful during sex
You’ve had a baby and “something just feels off”

You Deserve Better Than Generic Advice

Pelvic floor dysfunction is common—but it’s not something you have to live with. And it’s definitely not something you can fix with one-size-fits-all solutions.

At Chippewa Valley Movement, we help active women in Eau Claire and the Chippewa Valley recover from pelvic floor dysfunction through movement, strength, breath, and education. No shame. No guesswork. No cookie-cutter protocols.

👉 Click here to request a Free Discovery Visit and find out how we can help you ditch the Kegels and finally feel strong and in control again.