Stop Doing Kegels at the Red Light: What You Really Need to Know
If you’ve ever been told to do Kegels at every stoplight—or while brushing your teeth—you’re not alone. Kegels have long been promoted as the go-to solution for pelvic floor dysfunction, but here’s the truth: they’re not a one-size-fits-all fix.
In fact, research shows that up to 50% of women perform Kegels incorrectly, and in my clinical experience, that number feels pretty accurate. And while Kegels can be a helpful tool, they’re often misunderstood and overprescribed.
What Is a Kegel Anyway?
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s to help women manage postpartum incontinence. A Kegel is a contraction of the pelvic floor muscles—the ones you would use to stop the flow of urine (though FYI: you should not practice Kegels on the toilet regularly).
When done properly, a Kegel involves a gentle squeeze and lift of the pelvic floor—not squeezing your butt, inner thighs, or holding your breath (common mistakes I see all the time!).
The Problem With “Stoplight Kegels”
Once you learn how to do a Kegel properly, should you do 50 every time you hit a red light? Absolutely not.
Here’s why: We leak, strain, and feel pressure during movement—not while sitting in the car. So strengthening your pelvic floor only in stillness doesn’t teach your body how to coordinate during real-life activities like standing, lifting, or jumping. That’s where the real work needs to happen.
We begin by learning how to contract in lying, sitting, and standing, but the next step is dynamic coordination—training the pelvic floor with breath and movement in functional tasks. That’s what builds strength, control, and confidence.
When Kegels Make Things Worse
Here’s something many people don’t realize: Kegels are not right for everyone. In fact, for many women with an overactive pelvic floor (muscles that are already tight and working overtime), Kegels can actually make symptoms worse.
If you’re experiencing:
Frequent or urgent urination
Constipation or painful bowel movements
Pain with sex
Pelvic pain
Incontinence despite “doing your Kegels”
...then Kegels might not be the right approach at all. Your muscles may need relaxation and coordination, not more tightening.
What You Actually Need
The best way to know if Kegels are right for you? Get a personalized evaluation from a pelvic floor physical therapist. We assess your muscle function—strength, coordination, tension—and help you build a program that supports your unique body and goals.
You are more than your pelvic floor, and pelvic health is more than just doing a bunch of Kegels.
Ready to Learn What Your Body Actually Needs?
If you’re curious about pelvic floor physical therapy and whether it’s right for you, I invite you to schedule a complimentary strategy call. We’ll talk about your symptoms, your goals, and how I can help you move forward—confidently and comfortably.
And please… stop doing your Kegels at the red light.