Self-Check Your Pelvic Floor Technique

How to know you’re squeezing your pelvic floor right 👇🏼

Here are 3 ways to check your technique - get comfy!

1. Stop the flow of urine mid-stream (once only!)


This gives you quick feedback on whether your pelvic floor is activating — but don’t do this regularly, as it can interfere with healthy bladder function.

2. Use a mirror


Look for an upward and inward lift around the perineum.
If you see a bulge or feel pressure downwards, something needs adjusting.

3. Use your finger


Insert and gently contract your pelvic floor. You should feel a squeeze and lift. These checks are helpful — but not foolproof. 
If in doubt, working with a pelvic health physio is the best way to make sure your technique is on track (and doing what it’s meant to do).