How to Feel Kegel Exercises | 4 Practical Expert Physical Therapy Techniques

Know how to feel Kegel exercises with Pelvic Floor Physical Therapist Michelle Kenway.

This Kegel exercises video for women shows you 4 practical ways of knowing how to feel your Kegels at home and know that you’re doing your exercises correctly.

These Kegel exercise feedback techniques are often used to teach beginners in the Physiotherapy clinic.

Please scroll down below for more Physiotherapy information on how to feel Kegels exercises.

How to Feel Kegel Exercises Video Time Stamps

1:06 What to feel with Kegel exercises
2:03 Sitting on a towel roll
3:49 Lying down self examination
5:49 Hand mirror technique
7:31 Standing Kegel exerciser method

4 Ways to Feel Kegel Exercises for Beginners

These Kegel exercise feedback techniques can be done sitting, lying on one side and standing to know how to Kegel for beginners and to strengthen weak pelvic floor muscles.

The correct action for Kegel exercises for women involves both of the following actions:

• Squeezing around all three pelvic floor openings
• Lifting the pelvic floor muscles inwards to feel inwards lifting sensation

How to Feel Kegel Exercises Sitting

Sit tall on a rolled up towel on a chair or an inflated exercise ball. This is an ideal position for intermediate training however it is also useful for beginners to feel Kegel exercises and gain feedback on pelvic floor muscle activation.

• Lean slightly forward resting your hands on your knees keeping your back straight
• Squeeze and lift your pelvic floor muscles inwards as you exhale
• Relax your pelvic floor muscles completely back to resting position
• Repeat the same exercise technique without the towel roll

How to Feel Kegel Exercises Lying Down

There are two ways to feel kegel exercises lying down.

Self Palpation with Kegel Exercises

• Lie down on one side
• Position a pillow between your knees
• Use 1-2 fingers to feel your pelvic floor muscles contract
• As you Kegel the sidewalls of the vagina should move inwards and slightly upwards to encircle your fingers
• The back wall of the vagina should move forward and slightly upwards against your fingers
• Feel the pelvic floor muscles relaxing and lowering back to relaxed resting position
• Repeat the same Kegels action without feeling the pelvic floor muscles

Watching Kegel Exercises

• Lie down on one side
• Position a pillow between your knees
• Use a hand mirror to watch as you Kegel
• See the pelvic openings squeeze and move inwards as you contract your pelvic floor muscles
• Watch the pelvic openings release as you relax your pelvic floor muscles
• Repeat the same Kegels action without watching

How to Feel Standing Kegel Exercises

Kegel exercises standing upright is the most effective position for strengthening the pelvic floor muscles.

• Use a Kegel exerciser
• Insert the exerciser to the correct depth 3cm (avoid inserting it too deeply)
• Stand tall with the crown of the head and chest both raised
• Squeeze and lift the exersor inwards using your pelvic floor muscles
• Lower the Kegel exerciser back to relaxed resting position
• Remove the Kegel exerciser and repeat the same Kegels action without the exerciser

Use these 4 ways to feel Kegel exercises for feedback to know you’re doing your exercises correctly and effectively strengthening your pelvic floor muscles