Pelvic floor relaxation: when strengthening is not enough
The pelvic floor must be able to release as well as contract. Pain, pressure or difficulty emptying can be signs that assessment and down-training are more appropriate than another strengthening set.
Evidence checked 22 July 2026 · Independent clinical review pending
- Choose a supported position and let the jaw and abdomen soften.
- Breathe slowly into the lower ribs and waist.
- Think of letting go—not forcing or pushing downward.
A one-minute reset
Sit with feet apart or lie with knees supported. Inhale slowly and allow the abdomen and waist to expand. As you exhale, keep the pelvic floor soft instead of squeezing.
What release should feel like
Look for less gripping around the anus, urethra and genitals and an easier resting breath. The change may be subtle. Do not strain to manufacture a downward movement.
When to pause strengthening
If Kegels increase pain, urinary or bowel difficulty, pelvic pressure or sexual pain, stop the strengthening programme and seek pelvic health assessment.