Pelvic Floor Self-Assessment

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Favorited
Favorited
Oops! Something went wrong while submitting the form.
Favorited
Unfavorited
Oops! Something went wrong while submitting the form.

Equipment: a small towel or washcloth

Popular wisdom tells us that kegels are the one true exercise for maintaining a healthy pelvic floor. But *record scratch* that's not necessarily true—in fact, sometimes we need to lengthen before we even think about strengthening. That's where the Pelvic Floor Self-Assessment comes in.

An overactive pelvic floor indicates that the pelvic floor doesn't have much range of motion, meaning it needs lengthening (stretching) and then stabilizing (strengthening). You may have an overactive pelvic floor if:

  • You can't really feel your pelvic floor lifting off of the towel when you contract your pelvic floor muscles AND
  • Upon relaxation of the pelvic floor contraction, you can't really feel your perineum come back down onto the towel OR
  • When you performed a "bulge" or beared down into the towel, you weren't able to lengthen your muscles into the towel

An underactive pelvic floor indicates that the pelvic floor is able to relax, but cannot fully contract. This means it needs some stabilization or strengthening. You may have an underactive pelvic floor if:

  • You can't really feel your pelvic floor lifting off of the towel when you contract your pelvic floor muscles AND
  • Upon relaxation of the pelvic floor contraction, you can feel your perineum come back down onto the towel AND
  • When you performed a "bulge" or beared down into the towel, you were able to lengthen your muscles into the towel

While this is a good starting place, we always recommend checking in with a pelvic floor physical therapist for a personalized assessment and treatment program.

See More
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Up next

Bladder Master

Learn
Learn
Learn
Tense Pelvic Floor 101
Tense Pelvic Floor 101
Tense Pelvic Floor 101
Why Am I Leaking? Pt. I
Why Am I Leaking? Pt. I
Why Am I Leaking? Pt. I
Why Am I Leaking? Pt. II
Why Am I Leaking? Pt. II
Why Am I Leaking? Pt. II
Why Do I Have to Pee So Bad?
Why Do I Have to Pee So Bad?
Why Do I Have to Pee So Bad?
Why Do I Have to Pee All The Time?
Why Do I Have to Pee All The Time?
Why Do I Have to Pee All The Time?
How a Tense Pelvic Floor Affects Your Organs
How a Tense Pelvic Floor Affects Your Organs
How a Tense Pelvic Floor Affects Your Organs
Bladder Explained: Urgency + Frequency
Bladder Explained: Urgency + Frequency
Bladder Explained: Urgency + Frequency
Overactive Pelvic Floor and Pelvic Pain
Overactive Pelvic Floor and Pelvic Pain
Overactive Pelvic Floor and Pelvic Pain
The Basics
The Basics
The Basics
Jellyfish Breathing Diaphragm Basics
Jellyfish Breathing Diaphragm Basics
Jellyfish Breathing Diaphragm Basics
Pelvic Floor Self-Assessment
Pelvic Floor Self-Assessment
Pelvic Floor Self-Assessment
Pelvic Floor Strength Self-Assessment
Pelvic Floor Strength Self-Assessment
Pelvic Floor Strength Self-Assessment
Move
Move
Move
Stretches for Frequent Pee Urges
Stretches for Frequent Pee Urges
Stretches for Frequent Pee Urges
Post-Pee Dribbles
Post-Pee Dribbles
Post-Pee Dribbles
Strengthening for Frequent Pee Urges
Strengthening for Frequent Pee Urges
Strengthening for Frequent Pee Urges
Foundational Exercises for Incontinence
Foundational Exercises for Incontinence
Foundational Exercises for Incontinence
Hip + Core Strength: Stress Urinary Incontinence
Hip + Core Strength: Stress Urinary Incontinence
Hip + Core Strength: Stress Urinary Incontinence
Exercises for Incontinence
Exercises for Incontinence
Exercises for Incontinence
Meditate + Massage
Meditate + Massage
Meditate + Massage
Sound Bath Meditation for Pelvic Pain
Sound Bath Meditation for Pelvic Pain
Sound Bath Meditation for Pelvic Pain
Sunset Breathing
Sunset Breathing
Sunset Breathing
Toilet Meditation for All
Toilet Meditation for All
Toilet Meditation for All
External Massage Stick Techniques
External Massage Stick Techniques
External Massage Stick Techniques