How to Perform Pelvic Floor Exercises Correctly with Physiotherapy Guidance

Pelvic floor exercises, often known as Kegels, are commonly recommended to address issues like incontinence, pelvic organ prolapse, and postpartum recovery. But here’s the truth: many people do them incorrectly, and in some cases, doing the wrong type of pelvic floor exercise can actually worsen symptoms.

At YourFormSux (YFS), we take a professional, evidence-based approach to teaching pelvic floor exercises—ensuring that you not only perform them safely but that they also support your full-body function and long-term wellness. Whether you’re recovering from surgery, managing pelvic floor dysfunction, or simply strengthening your foundation, physiotherapy guidance is key to success.

Why Pelvic Floor Exercises Matter

The pelvic floor is a group of muscles that span the bottom of the pelvis. These muscles:

Support your bladder, uterus, and rectum

Help control urine and bowel movements

Contribute to core strength and stability

Play a role in sexual function and pleasure

Work with your breath and posture to regulate intra-abdominal pressure

When functioning well, the pelvic floor contracts and relaxes in coordination with your body’s movements. But if these muscles are too tight, too weak, or poorly timed, you may experience:

Leaking urine with coughing or exercise

Urgent or frequent urination

Pelvic heaviness or pressure

Lower back, hip, or tailbone pain

Painful intercourse or pelvic discomfort

Pelvic floor exercises can help—but only when done correctly and consistently.

Why Physiotherapy Guidance Is So Important

Most people don’t know what their pelvic floor feels like—or how to tell if they’re using it properly. You might think you’re doing a “Kegel” when you’re actually squeezing your glutes, holding your breath, or tightening your abs.

That’s why pelvic floor physiotherapy matters. At YFS, our experienced team guides you to:

Identify and isolate the correct muscles

Learn the difference between contraction and relaxation

Understand when and how to engage the pelvic floor during daily activities

Avoid common mistakes that create tension or dysfunction

With professional guidance, you’ll get the most out of every rep—and prevent issues before they start.

How to Perform Pelvic Floor Exercises the Right Way

1. Find the Right Muscles

The first step is learning to identify your pelvic floor. A simple way to start:

Imagine trying to stop the flow of urine midstream (but don’t actually practice this during urination regularly).

Or imagine lifting a blueberry with your vaginal or anal muscles—gently and without using your thighs or buttocks.

What you should feel: a gentle lift internally, without clenching your glutes or holding your breath.

During your first session at YFS, we may use biofeedback, palpation, or internal assessment (with your consent) to help you develop awareness of these subtle muscles.

2. Breathe with Intention

Breathing and pelvic floor function are closely linked. On inhalation, the diaphragm descends, and the pelvic floor gently relaxes. On exhalation, the diaphragm rises, and the pelvic floor gently lifts.

Your breath should guide your pelvic floor work:

Inhale: allow the pelvic floor to relax and expand

Exhale: gently lift and engage the pelvic floor

This breath-led movement helps you avoid bearing down or creating unnecessary pressure in your abdomen.

3. Practice Both Strengthening and Relaxation

Many people think pelvic floor training is only about squeezing. But for some, especially those with pelvic pain, overactive muscles, or tension, learning to relax is just as important as strengthening.

Your pelvic physiotherapist will help you determine whether your muscles need:

More strength (you’ll work on graded contractions)

More endurance (you’ll hold contractions for longer)

Better coordination (you’ll practice quick contractions)

More relaxation (you’ll focus on letting go and releasing tension)

Balanced training ensures your pelvic floor can do its job when it’s needed—and let go when it’s not.

4. Add Function and Context

Pelvic floor exercises shouldn’t happen in isolation forever. Eventually, you’ll want to apply them to real-world movement. With physiotherapy guidance, you’ll learn how to:

Engage your pelvic floor when lifting, coughing, or laughing

Protect your core and pelvic floor during workouts

Improve posture and spinal alignment

Coordinate pelvic floor function with walking, bending, and standing

This transition from intentional activation to automatic support is the true goal of pelvic floor rehabilitation.

Common Mistakes to Avoid

Without guidance, it’s easy to fall into habits that undermine your progress. At YFS, we often help clients correct these common mistakes:

Holding the breath during contraction

Over-recruiting abdominal, thigh, or buttock muscles

Bearing down instead of lifting

Doing too many reps or holding contractions too long

Only focusing on strength without considering relaxation

A physiotherapist ensures your form, timing, and muscle recruitment are appropriate for your body’s needs and goals.

Who Should Learn Pelvic Floor Exercises with a Physiotherapist?

At YourFormSux, we work with a wide range of individuals, including:

Postpartum clients rebuilding core and pelvic function

People with urinary incontinence or urgency

Individuals experiencing pelvic pain or discomfort

Those recovering from pelvic surgeries (e.g., hysterectomy, prostatectomy)

Athletes or fitness enthusiasts who want to protect pelvic health during high-impact movement

Anyone seeking proactive, preventive pelvic health care

Pelvic floor training is not one-size-fits-all. What’s right for one body may be counterproductive for another—which is why personalized physiotherapy guidance is so valuable.

Why Choose YourFormSux?

At YourFormSux, we offer expert pelvic floor physiotherapy grounded in respect, clarity, and whole-body connection. When you train with us, you’ll receive:

Private, trauma-informed care

Clear, step-by-step instruction that fits your daily life

Functional training that connects breath, movement, and posture

Ongoing support and reassessment as your needs change

We’re here to help you move smarter, feel stronger, and live with confidence from the ground up.