What are 'reverse Kegels' and how are they properly performed for pelvic‑floor relaxation?
Executive summary
Reverse Kegels — also called pelvic‑floor drops or down‑training — are conscious relaxation and lengthening exercises for the pelvic‑floor muscles that contrast with traditional Kegels’ contractions [1][2]. They are taught to people with pelvic‑floor hypertonicity, pelvic pain, or tension‑related sexual or urinary symptoms and are usually practiced with diaphragmatic breathing and body awareness [3][4].
1. What reverse Kegels are, in one clear frame
A reverse Kegel is the deliberate easing, lengthening and “letting go” of the pelvic‑floor muscles — the hammock‑like group that supports bladder, uterus/prostate, rectum and contributes to continence and sexual function — rather than the squeeze used in a standard Kegel [2][5]. Clinical and pelvic‑health sources describe the move as a pelvic‑floor drop: identify the muscles by first contracting them (as if stopping urine or gas) and then relaxing and imagining the floor lengthening or dropping away [1][2].
2. Why clinicians teach reverse Kegels and who may benefit
Reverse Kegels are recommended when the pelvic floor is overactive (hypertonic) — a state linked to pelvic pain, painful intercourse, constipation, urinary urgency or frequency and some cases of erectile dysfunction — because strengthening alone can worsen tension if muscles already resist letting go [3][6]. Pelvic‑floor physiotherapists and patient resources emphasise that many people need down‑training instead of more contractions; combining both contraction and relaxation training can restore balanced function [6][7].
3. How to perform reverse Kegels properly — step by step
Start by finding the muscles: briefly contract as if stopping urine or passing gas to sense the area, then consciously release and breathe so the pelvic floor lengthens downward; many guides pair the release with a diaphragmatic inhale so the diaphragm lowers and the pelvic floor drops [1][8]. Practice lying down with knees bent or seated relaxed at first, keep the pelvis and spine still, avoid bearing down or forcing the floor “to the basement,” and visualise softening rather than pushing; repeat gently in short sets while maintaining normal breathing [9][2]. Begin with short sessions (seconds per hold), build awareness before duration, and aim for gentle daily practice rather than aggressive repetitions [5].
4. Common mistakes, safety notes and alternative views
Frequent errors include tensing other muscles (abdomen, buttocks, thighs), straining or pushing like a bowel movement (which some handouts explicitly warn against), and trying to force a dramatic “drop” that moves the pelvis or spine [9][2]. Sources differ slightly on timing cues — some recommend coordinating release with inhalation, others allow flexible breathing — but all stress slow, mindful practice and that reverse Kegels are not a fast fix [8][1][4]. Several consumer sites and clinics add that if someone has true pelvic‑floor weakness, standard Kegels remain important; deciding which approach helps requires assessment [7][10].
5. Evidence, limitations and when to see a professional
Educational and physiotherapy sources frame reverse Kegels as a practical technique to retrain overactive muscles and reduce pain, and they recommend biofeedback or a pelvic‑floor physical therapist when identification or coordination is difficult; randomized long‑term outcome data are limited in the consumer material provided, so supervised assessment is advised for persistent symptoms [2][10]. In short, reverse Kegels are a legitimate, widely endorsed mind‑body exercise for pelvic‑floor relaxation when tension, not weakness, is the problem, but accurate diagnosis and hands‑on guidance improve safety and effectiveness [3][7].