Reverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
- Lie on your back with your knees bent, or sit comfortably.
- Inhale for 4 seconds into your belly. Let the pelvic floor drop and open.
- Stay there a few seconds, letting go a little more, like the moment you start to urinate.
- Exhale slowly and let everything return on its own, without squeezing.
Common mistakes
- Pushing or bearing down. It is letting go, not forcing downward.
- Breathing into your chest instead of your belly.
- Rushing the exhale.
When to use it
If you have pelvic pain, pain with ejaculation or a constant clenched feeling, start here and see a pelvic floor physical therapist.
Keep going
Breathing
The diaphragm and the pelvic floor move together. Slow belly breathing lowers the tone of the whole area.
OpenBody scan
Pelvic floor tension rarely comes alone. It usually arrives with a clenched jaw, raised shoulders and a held-in belly. This minute releases them in order.
OpenFind the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenThe app does this for you
Real iPhone haptics, voice in English or Spanish, 20 levels, and your records stored only on your phone. Join the list and we will tell you when the beta opens.