What Are Kegel Exercises and How Do They Work?

Pelvic floor health is essential for overall well-being, yet many people don't realize the importance of strengthening the muscles that support the bladder, uterus, rectum, and other internal organs. One of the most effective ways to do this is through Kegel exercises—a simple, targeted approach that can greatly improve your quality of life.

Whether you're recovering after childbirth, managing incontinence, or just looking to improve pelvic function, Kegels are a great starting point. And if you're seeking pelvic floor physiotherapy in Mississauga, understanding Kegels is a valuable part of your journey to recovery and strength.

What Are Kegel Exercises?

Kegel exercises involve the contraction and relaxation of the pelvic floor muscles. These muscles form a supportive hammock at the base of the pelvis and play a vital role in bladder control, bowel function, and even sexual health.

The exercises were introduced by Dr. Arnold Kegel in the 1940s as a non-invasive way to help women with urinary incontinence, but today they are widely recommended for both men and women dealing with a variety of pelvic floor issues.

How Do Kegels Work?

Kegels strengthen the muscles responsible for supporting your pelvic organs. When these muscles are weak or uncoordinated—due to childbirth, surgery, aging, or chronic straining—symptoms like incontinence, pelvic pressure, or pain can occur.

Here’s a step-by-step on how to perform a basic Kegel:

Identify the correct muscles: Try stopping the flow of urine midstream. The muscles used here are your pelvic floor muscles.

Contract: Gently squeeze and lift these muscles. Hold for 3–5 seconds.

Relax: Fully release the contraction for an equal count.

Repeat: Start with 10 reps, 3 times a day.

Note: Avoid holding your breath or tightening your abdomen or thighs. Precision is key to making progress safely.

Benefits of Kegel Exercises

When done correctly and consistently, Kegel exercises can lead to major improvements in:

Urinary and fecal incontinence

Pelvic organ support (preventing or managing prolapse)

Postpartum healing

Sexual function and sensation

Pelvic pain reduction

However, not all pelvic issues stem from weakness. In some cases, muscles may be overly tight or uncoordinated, which is why professional guidance is so important.

Why You Should Consult a Pelvic Floor Physiotherapist

While Kegels may sound simple, doing them incorrectly—or when they're not the right solution for your condition—can do more harm than good. That’s where pelvic floor physiotherapy comes in.

If you’re experiencing discomfort, incontinence, or postnatal issues, a licensed physiotherapist specializing in pelvic health can assess your muscles, teach you the correct technique, and create a customized plan that fits your needs.

For trusted pelvic floor physiotherapy Mississauga residents rely on, expert care is just around the corner.

Your Local Partner in Pelvic Health

At Achieve Physiotherapy & Rehabilitation, we provide dedicated pelvic floor physiotherapy in Mississauga for people of all ages and life stages. Our experienced team offers:

Thorough pelvic assessments

Personalized treatment programs

Education on Kegel exercises and other effective techniques

Support for postpartum recovery, incontinence, prolapse, and more

Our goal is to help you regain control, reduce discomfort, and feel confident in your body again—naturally and safely.

Final Thoughts

Kegel exercises are a powerful tool for strengthening the pelvic floor, but they’re most effective when guided by a skilled professional. If you’re looking for compassionate, expert-led pelvic floor physiotherapy in Mississauga, we’re here to support you every step of the way.

Don’t wait for symptoms to worsen—take charge of your pelvic health today with the team at Achieve Physiotherapy & Rehabilitation.