Beyond Kegels: Building Functional Strength with Pelvic Floor Physical Therapy

Beyond Kegels: Building Functional Strength with a Local Pelvic Floor PT in Western MA

When most people think about pelvic floor exercises, one word often comes to mind: Kegels. While Kegels can play a role in pelvic floor health, they’re far from the whole story. For many women, Kegels alone won’t solve issues like leaking, pelvic pain, or core weakness. In fact, focusing solely on Kegels can sometimes do more harm than good if they’re done without understanding how the pelvic floor functions within your entire body.

If you’re looking to build lasting strength—not just in your pelvic floor but in how your entire body moves—it’s time to think beyond Kegels. That’s where pelvic floor physical therapy comes in.

What Are Kegels, and Why Aren’t They Enough?

Kegels involve contracting and releasing your pelvic floor muscles, often to address issues like incontinence or weakness. They’re a great starting point for some, but here’s the thing: the pelvic floor doesn’t work in isolation.

In real life, your pelvic floor supports you during functional movements—squatting, lifting, running, rock climbing or even reaching for something overhead. If your pelvic floor isn’t working in harmony with your core, hips, and the rest of your body, kegels alone won’t bridge that gap.

The Problem with Over-Reliance on Kegels

• Not Always the Right Fit: Some women have pelvic floors that are too tight or overactive, and adding Kegels to the mix can worsen symptoms.

• Lack of Functional Integration: Kegels don’t teach your pelvic floor how to coordinate during real-world movements like jumping or lifting.

• Limited Results: Focusing solely on squeezing muscles won’t necessarily translate to strength you can use during exercise or daily life.

Functional Strength: The Key to Pelvic Floor Health

Functional strength is all about preparing your body for the movements and activities you do every day. For your pelvic floor, this means training it to work seamlessly with your core, hips, and other muscles during activities like:

• Squatting to pick up a child or lift weights.

• Jumping without worrying about leaking.

• Running, lunging, or changing direction with ease.

• Carrying groceries or heavy items without strain.

  

How Pelvic Floor PT Goes Beyond Kegels

Assessment of Your Unique Needs
Your pelvic floor physical therapist starts with a thorough evaluation, looking at your pelvic floor function, core stability, and how your body moves as a whole. This helps identify whether your pelvic floor is weak, overactive, or simply not coordinating well with the rest of your body.

Breath and Pressure Management
Your breathing patterns play a huge role in how your pelvic floor functions. PT will teach you how to coordinate your breath with movement to manage intra-abdominal pressure during activities like lifting or jumping.

Strengthening in Context
Instead of isolated exercises, pelvic floor PT focuses on integrating pelvic floor engagement into functional movements. For example:

• Learning how to activate your pelvic floor during a squat.

• Incorporating pelvic floor awareness into core exercises like planks or dead bugs.

• Practicing movement patterns that mimic real-life activities.

Addressing the Whole Body
Pelvic floor PT looks beyond the pelvic floor to strengthen supporting muscles, improve posture, and enhance overall movement patterns. This holistic approach ensures your entire body is working together efficiently.

Functional Movements to Try

Here are a few exercises that integrate pelvic floor engagement into functional strength training:

• Squat with Pelvic Floor Lengthening and Bracing:
  Inhale as you lower into a squat, letting your pelvic floor relax slightly. Exhale as you rise, gently lifting activating your core as you return to standing.

• Bird Dog with Core Engagement:
  Start on all fours. Extend one arm and the opposite leg while keeping your core engaged. Alternate sides, focusing on stability and coordination.

• Deadlift with Breath Work:
  During a light deadlift, coordinate your breath and pelvic floor activation to support your spine and pelvis as you lift and lower the weight.

Ready to Move Beyond Kegels?

If you’ve been told to “just do Kegels” but still feel stuck, it’s time for a new approach. Pelvic floor physical therapy can help you build the functional strength you need to thrive in every area of your life.

At Renew Health, we specialize in helping women like you regain confidence in their bodies through holistic, personalized care. Let’s move beyond Kegels and toward a stronger, more empowered you.

Ready to Take Control of Your Pelvic Health?

At Renew Health in East Longmeadow, MA, we specialize in helping active individuals live pain-free and leak-free by addressing root causes and empowering them with knowledge, strength, and tools to stay healthy, strong and confident for life.

Curious if pelvic floor therapy is right for you? Fill out our contact form to chat with one of our pelvic health specialists!

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📍 Renew Health – East Longmeadow, MA