A leading pelvic floor specialist has revealed that around 70% of her patients perform Kegel exercises—commonly promoted for strengthening pelvic muscles—incorrectly, raising concerns about widespread misunderstanding of these crucial health routines. Recent research and expert guidance contribute to a clearer understanding of optimal pelvic floor training and its significance, particularly for Thai readers navigating issues of urinary incontinence, postpartum recovery, and overall quality of life.
Kegel exercises, or pelvic floor muscle training, involve the repeated contraction and relaxation of the muscles supporting the bladder, uterus, and rectum. These exercises are widely recommended for both women and men to prevent or manage urinary incontinence, enhance sexual function, and support pelvic organ stability. However, the latest observations from clinical practice, such as those outlined by a prominent pelvic health expert featured in a recent Fit & Well article (fitandwell.com), suggest that the benefits of Kegel exercises are often lost due to incorrect technique.
It is estimated that up to two-thirds of adults who attempt pelvic floor exercises may not activate the correct muscles, or they may overly tense surrounding muscle groups, including the buttocks, thighs, or abdomen. This is a significant finding, as it highlights a widespread barrier to effective self-care. According to medical literature, strengthening the pelvic floor can take one to three months to show benefits (Wikipedia), yet poor technique undermines the results and leaves many without relief from symptoms like urinary leakage or pelvic discomfort.
Why does this matter in the Thai context? Urinary incontinence and pelvic floor dysfunction are often under-discussed topics in Thailand due to cultural sensitivity. Yet, community health surveys indicate that up to 60% of women may experience incontinence at some stage (Runner’s World), especially post-pregnancy or with advancing age. Pelvic floor exercises are recommended across Thai hospitals and clinics for these concerns, but evidence now points to a need for better instruction and community awareness.
According to research published in international peer-reviewed journals, correct performance of pelvic floor muscle training yields effectiveness rates between 29% and 59% for symptom reduction in clinical populations (PMC). Core stabilization exercises combined with Kegels—where focus shifts to deep abdominal muscle engagement alongside targeted pelvic contraction—have demonstrated further improvement in women with stress urinary incontinence (NCBI). Notably, improper technique, such as bearing down instead of lifting, can worsen symptoms or even contribute to pelvic organ prolapse.
Expert voices, like that of the referenced pelvic floor physiotherapist, recommend the following evidence-based tips for getting the most out of Kegels:
- Focus on a subtle, internal contraction as if stopping the flow of urine, not squeezing external muscles;
- Avoid holding the breath or clenching the buttocks/thighs;
- Practice both quick and sustained contractions, and integrate relaxation between efforts;
- Establish regular routines, aiming for several sets daily over at least three months;
- Seek professional evaluation if unsure about technique, especially after childbirth or surgery.
Supporting this, a recent quality analysis of Kegel exercise videos on YouTube revealed that most online instructions vary in reliability and often lack essential guidance, especially for those managing incontinence or pelvic pain (PubMed). Healthcare professionals in Thailand increasingly recommend in-person instruction, especially for elderly patients or postpartum women, through nurse-led workshops at regional hospitals or community health centers—programs already implemented in some provinces under Universal Coverage initiatives.
From a Thai cultural perspective, open discussions about pelvic health may encounter some hesitation. This underscores the importance of sensitive health education, with universities and women’s health organizations hosting anonymous seminars and distributing printed leaflets in Thai language. Furthermore, Buddhist mindfulness practices—centering on deep, diaphragmatic breathing—are now being incorporated into pelvic floor rehabilitation programs, offering holistic benefits for both body and mind.
Looking to the future, advancements such as electromagnetic stimulation therapy and biofeedback devices are being explored in Thai private hospitals and urban clinics, providing an alternative pathway for those unable to master conventional exercises (MDPI). Studies suggest these therapies can complement, but not replace, well-executed Kegel routines. For men, the benefits relate not only to urinary control but also to sexual health, including the mitigation of erectile dysfunction and premature ejaculation (Mayo Clinic).
The implications for Thai society are profound. With an aging population and increasing urbanization, the burden of pelvic floor disorders is set to rise. If current trends persist, many Thais may be at risk for preventable complications, increasing both healthcare costs and emotional distress. However, improved public awareness, culturally-sensitive instruction, and integration of new technologies offer hope for reducing the incidence and severity of pelvic floor disorders nationwide.
For Thai readers seeking to optimize their pelvic health, practical recommendations include:
- Requesting instruction from a certified physiotherapist or nurse at a government hospital or recognized private clinic;
- Consulting online resources vetted by reputable organizations such as the Thai Urological Association, but cross-checking information with healthcare professionals;
- Incorporating mindful breathing and postural awareness during exercise sessions;
- Avoiding the temptation to overtrain or strain, as gentle consistency trumps forceful effort.
Ultimately, by dispelling myths, promoting correct technique, and addressing cultural taboos, Thailand can improve community health and empower individuals to better manage intimate, yet widely prevalent, health concerns.
Sources:
- “A pelvic floor expert says 70% of her patients do squeezes incorrectly—these are her tips on getting the most out of Kegels”
- “Kegel exercise” on Wikipedia
- “Effectiveness of Pelvic Floor Muscle Training on Quality of Life”
- “Kegel Exercises - NCBI Bookshelf”
- “Power Kegels: Can These Simple Exercises Transform Your Pelvic Health?”
- “Kegel Exercises for Men” - Mayo Clinic
- “Effectiveness of Pelvic Floor Muscle Training for Treating Faecal and Urinary Incontinence”
- “The Best Pelvic Floor Exercises Don’t Always Involve the Kegel”.