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Reverse Kegel (Pelvic Floor Lengthening) exercise demonstration
Exercise library

Reverse Kegel (Pelvic Floor Lengthening)

Gently bulging/lengthening the pelvic floor on the out-breath, retraining relaxation where over-tension is the main issue.

Area
Pelvic health
Stage
Mobility phase
Equipment
Exercise mat

Typical dose: 1 set × 8 reps, 5s hold · twice a day · slow. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

You need: Exercise mat.

Lie on your back with your knees bent and feet flat, or sit on the toilet where the position is familiar. Relax your tummy, buttocks and jaw.

  1. Breathe in slowly and let your lower tummy and pelvic floor soften and widen.
  2. As you breathe out, gently let the pelvic floor lengthen and bulge slightly downward, as if starting to pass wind or urine but very softly.
  3. Keep the effort light - this is a gentle release and opening, not a hard push.
  4. Hold the lengthened, soft feeling for a few seconds, then let everything return to rest.

Form cues

  • The feeling is a gentle downward opening and widening, the opposite of a lift.
  • Your tummy stays soft and your buttocks and thighs stay relaxed.
  • The bulge is small and easy - no forceful bearing down and no breath-holding.

Common mistakes

  • Pushing down hard or straining, which can strain the pelvic floor over time.
  • Tensing your jaw, shoulders or buttocks while trying to release below.
  • Doing many forceful reps - a few gentle ones are enough.

Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.

Related exercises

Other exercises from the library that pair well with this one.

Pelvic Floor Activation (Basic)A gentle 'lift and squeeze' pelvic floor contraction, the foundation exercise for pelvic floor rehabilitation.Pelvic healthEarly rehabView details Pelvic Floor Endurance HoldHolding a pelvic floor contraction for progressively longer counts, building the endurance needed for daily continence.Pelvic healthStrength phaseView details Fast-Twitch Pelvic Floor 'The Knack'A quick pre-emptive pelvic floor squeeze timed just before a cough or sneeze, a technique proven to reduce leakage.Pelvic healthStrength phaseView details Deep Core and Pelvic Floor Co-ActivationGently drawing in the lower abdomen together with the pelvic floor, rebuilding coordinated deep core support.Pelvic healthStrength phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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