Common Mistakes
The following patterns appear frequently:
Squeezing the wrong muscles
Stomach, thigh, or buttock muscles taking over. NIDDK advises against tightening these while doing Kegels, since the extra effort can place additional pressure on the bladder.
Holding the breath
Holding the breath often signals that effort has shifted to the wrong muscles. Breathing should stay relaxed.
Skipping the release
Not fully relaxing between contractions. NHS guidance emphasises that the muscles should fully let go after each squeeze.
Training during urination
NIDDK describes stopping urine midstream as a way to identify the muscles, but explicitly states not to do Kegel exercises while urinating on a regular basis, as this may increase the risk of bladder infection.
Doing too many too soon
Increasing repetitions quickly, before the muscles are used to the work. This tends to lead to fatigue rather than progress.
Pushing down instead of lifting
A pelvic floor contraction is an inward lift. Pushing down is the opposite of what is intended.
Why These Matter
These are not minor details. If the wrong muscles are being trained, the pelvic floor itself may not be getting the intended work. If the release is skipped, the muscles may become fatigued. And if the exercises are done during urination regularly, this can create other problems.
Understanding these mistakes does not mean that every exercise session needs to be perfect. It means that, over time, the pattern should be moving toward the correct technique, not away from it.
One helpful habit: before each session, take a moment to notice the stomach, thighs, and buttocks. If they feel engaged, they are probably doing the work.
Correcting Technique
Correction usually starts with slowing down. A few practical steps:
- Reduce the effort. Try a gentler contraction than usual.
- Use a position that makes the muscles easier to feel. Lying down is often a good starting point.
- Check the release. Pause longer between contractions than feels necessary.
- Keep sessions short. A few repetitions, done carefully, are more useful than many done automatically.
Some people find that technique remains difficult even after several attempts. This is common and is not a personal failure.
When to Seek Help
A pelvic floor physiotherapist can confirm whether the correct muscles are being used, often through examination, and can offer individual guidance. This is especially useful if you have pelvic floor symptoms, are pregnant, are recovering from childbirth or surgery, or simply find the technique hard to identify.
A Short Summary
Common Kegel technique mistakes include squeezing the wrong muscles, holding the breath, skipping the release, training during urination, doing too much too soon, and pushing instead of lifting. Slowing down and reducing effort often helps. When technique remains difficult, a pelvic floor physiotherapist can offer individual guidance.
Further Reading
- What Are Kegel Exercises? — an overview of the exercises.
- Pelvic Floor Training: Contraction and Relaxation — the rhythm of the practice.
- Questions to Ask a Pelvic Floor Physical Therapist — preparing for a consultation.
- Kegel Exercises: Understanding the Basics — the main guide page.
Sources
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Kegel exercises overview.
- National Health Service (NHS) — pelvic floor muscle exercises guidance.
- American College of Obstetricians and Gynecologists (ACOG) — patient education on pelvic floor muscle exercises.