The pelvic floor is a group of muscles and connective tissues at the base of your pelvis. These muscles support the bladder, uterus, & rectum, and they play a critical role in…

• Bladder and bowel control
• Sexual function
• Core stability
• Pelvic organ support

A pelvic floor that is too weak, too tight, or poorly coordinated can lead to symptoms that affect your quality of life. Checking in with these muscles at home is a great first step toward understanding what’s going on.

How to Check Your Pelvic Floor at Home

Self-Assessment With a Kegel

Try a basic Kegel exercise by gently contracting your pelvic floor muscles as if you were trying to stop the flow of urine. You can do this lying down, sitting, or standing.

Pay attention to…

Can you find the muscles?

If you’re unsure if you’re engaging the right area, you may need guidance.

How long can you hold the contraction?

Aim for a 5-second hold. If you fatigue quickly, that may suggest weakness.

Can you fully relax afterward?

Inability to release the contraction may indicate overactive or tense muscles.

Try a few repetitions. If you feel pressure instead of lift, or if you recruit your thighs or glutes to help, your pelvic floor may not be functioning optimally.

Use a Mirror for Visual Feedback

In a private setting, use a hand mirror to observe the vaginal or perineal area while lying down with your knees bent. When you gently contract your pelvic muscles…

You should see a slight inward lift

Bear down gently (as if during a bowel movement) to test for bulging or pressure

If you notice bulging, doming, or a downward movement when contracting, that could indicate weakness or signs of pelvic organ prolapse.

Check During Daily Activities

Pay attention to symptoms during…

• Coughing, sneezing, or laughing
• Lifting heavy items
• Jumping or running

If you leak urine or feel pressure, heaviness, or instability during these activities, it could be a sign that your pelvic floor needs support.

Signs You May Benefit from a Professional Evaluation

You may need a pelvic floor physical therapy evaluation if you experience…

• Urine leakage
• Pelvic pain or tightness
• Constipation or difficulty emptying
• Pain during sex
• Feeling of pelvic pressure or heaviness
• Poor coordination when trying to do a Kegel

Why Professional Help Matters

A pelvic floor physical therapist can assess your muscle tone, coordination, & strength far more precisely than a self-check. If you’re unsure if you’re doing Kegels correctly or if your symptoms persist, a one-on-one evaluation ensures you get a personalized plan to restore function safely.

Pelvic Floor Experts in Springfield, MO

At Physical Therapy by Phoenix, we specialize in helping women feel strong, confident, and pain-free, starting from the inside out. Regardless if you’re recovering postpartum or dealing with long-standing pelvic discomfort, we’re here to help.

Clinic Address – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174