4 Best Positions to do Kegel Exercises Physical Therapy

For more Kegel Exercise videos:

The 4 Kegel positions shown in this video involve lying down and sitting. The lying down positions reduce the force of gravity on your pelvic floor sometimes making Kegels easier. The sitting Kegel exercise positions shown in this video can help you feel your pelvic floor muscles working against gravity.

Ultimately the goal of pelvic floor training is to progress to doing your Kegels into standing position so that your pelvic floor muscles work well when you're upright (when you need them most).

The 4 best positions to do Kegel exercises demonstrated in this video are:

1. Lying down on your back (knees bent or straight)
2. Side lying
3. Lying on your stomach
4. Sitting on an exercise ball or on a chair with good posture and no back support

Best Sitting Position to do Kegels

Your sitting posture during Kegel exercises affects the success of strtengthening.

Your Physical Therapist will encourage you to sit using tall posture during Kegel exercises.

Sitting with your back away from the back rest of the chair with an inward curve in the lower back involve greater pelvic floor muscle activation than supported sitting against the chair. (1)

Pelvic floor muscle activation progressively increases from lying down, to sitting and then standing positions. (2)

It’s important to progress Kegels from lying down into upright anti gravity positions since your muscles strengthen best in the posture in which they are trained. (3)

This is why women who commence Kegels training lying down are usually progressed into sitting and standing positions by their Physical Therapist.

References:
1. Sapsford R, Richardson C, Stanton W. (2006) Sitting posture affects pelvic floor muscle activity in parous women: An observational study. Australian Journal of Physiotherapy. Volume 52, Issue 3, Pages 219-222.

2. Vereecken R, Derluyn J, and Verduyn H. (1975) Electromyography of the perineal striated muscles during cystometry. Urology International 30: 92–98.

3. Wilson G, Murphy A, Walshe A. (1996) The specificity of strength training: the effect of posture. Eur J Appl Physiol. 73:346–352.

Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[lillybits]

EXCELLENT demonstrations and explanations. I have watched SEVERAL videos on how to do Kegel Exercises, and this is BY FAR the BEST! I'm saving this one! THANK YOU! 😊❤😊

[orbital]

Thanks so much @Michelle for your continued support for this excercise that really works in urologic problem. I can attest that kegel works, I'm 28 now and I live almost my entire life peeing every 10-15minutes worst is just 5 minutes. This urgency doesn't happen much when Im a bit busy let say Im at work (officework) since I sometimes forget the urgency. But whats annoying is when Im at home which I supposed to be resting and relaxing like lying in bed or simply watching TV, I can't even rest entirely as the feeling of urgency is taking in just a few minutes after the other. It entirely affects my social life I can tell you, I dont want to go out with my friends in a scare of not having a quick access to the bathroom wherever we go. This problem happens even if Im not drinking of these diuretics like alcohol, coffee or tea (Im not a fan of these) I drink just plain water but the problem continues. Im taking Saw Palmetto last month but the effect is minimal. I went to urologist and provided me a drug for relaxing a pelvic good for 15 days but this never had an effect either. He then advised me to return for urologic test but I have not returned to him yet due to imposed lockdown. I then self diagnosed that I maybe have an overactive bladder because I dont feel any pain at all just urgency. As Im quite determined to get relief from this problem, I found this kegel excercise saying that OAB is maybe due to weak pelvic muscle. I then tried yesterday and you know whaat???? Just after 2 days of doing kegel (10x in a rows 3 times per day) a very significant effect poured in. Usually I urinate 15-20 times a day, but after these two days the urgency has significantly decreased to the point that I can now watch movie for 45 minutes to an hour, I can now lay in bed comfortably without having to rise a few minutes after peeing. I am now more intrigued and encouraged what kegel can offer if I do this excercise regularly for 3 months..I never thought that this solution works in lightning speed as all my life I've been with this situation. My problem with kegel is that Im getting tired easily as I can only do the patterns mentioned above, I can no longer go beyond 10 haha but hoping I can make it somehow. I can still feel a bit of urgency but I can now handle it without having to go immediately to bathroom. For anyone reading this with the same case as mine, try this excercise its free and surely natural. We maybe have a different body response as the effect to me is quite quick but I guess it will work for you within 3 weeks. Just be patience. Im now thinking if should I still return to my urologist though 🙂

[gybx]

When you get over 60, you'll be so thankful this Woman cared enough to make these videos!

[gemmaacuzar]

I like this video because it helps me in treating my prolapse uterus. Thanks for the info. God bless!!!

[Sandivho]

How many of these exercises should we start out doing and then how many to work for maximum benefit? How often?

[anahizballahi]

Thank you so much my dear, this is really helpful for me, I was really very confused about kegel exercise positions

[shikrashchan]

Thanks a lot for giving us UNCONDITIONAL beneficial knowledge

[koteshdasari]

Thanks for the exercises...
It really worked

[johngilbert]

This video is a great companion/followup piece to your sitting instructional video. Thanks, Ms. Kenway. Very helpful. Great information on a difficult topic.

[AprilMartinChartrandMS]

very helpful. Thank you for your guidance.

[surimenon]

Michelle your Teaching and Reaching is SIMPLE.... REASON, You are very Grounded And Realized Soul... Love you and all your videos... Be Safe My Pretty friend.. From India.. ❤️🙏

[linasafi]

Dear Michelle, after doing the kegel exercises daily for one month i feel that i take few seconds lately before my urine starts going down, is it because my pelvic muscles are getting tighter and stronger??? Thank you for your clear and details explanations that are of a great help.

[srinivasam]

👍👍Thank you very much 🙏🙏
From My, India

[mumtazqureshi]

you hav.not.mentioned how many sets we need to do.an how.long ths vl tak to be

[priyadharshiniselvam]

Thanks mam. It's was very useful for me.

[QE.GYHOOYA-OYE]

Michelle: I’m glad I watched this video of varying pelvic exercises due to discovering I was doing the floor exercises wrong pressing my lower back flat to the floor instead of maintaining the natural curve of my lower back. 🤭. It’s a good thing I discovered you due to my doctor failing to assign me to the therapist he recommended weeks ago. 😠 Thanks! 😉

[joanobonyo]

How many times should we lift it up and down?

[nehadhar]

Are these exercise good for prostrate infection or enlargement in case of women?

[oigomieggo]

This was great and informative. Thank you! Keep up the good work

[rajalakshmi.v.s.n]

Can we do these exercises while standing?