Pelvic Floor Health 101

Ever found yourself mid-sneeze, mid-laugh, or mid-jump… and suddenly feeling like you might leak? Yep, you might be wondering, “How do I know if my pelvic floor is weak?” Spoiler alert: you’re definitely not alone.

Pelvic floor health is finally getting its well-deserved moment in the spotlight — and honestly, it’s about time. These muscles are the unsung heroes holding down the fort (literally) for your bladder, uterus, and bowel. Let’s unpack what that means and how to keep these muscles in tip-top shape.

What the heck is the pelvic floor, anyway?

Think of your pelvic floor as a hammock of muscles and ligaments stretched snugly between your hips. It’s supporting your bladder, uterus, and bowel, helping you do all the essentials: pee, poo, and yes, enjoy sex. Without it, well, things would get messy (literally).

Signs your pelvic floor might be throwing in the towel:

If any of these sound like you, your pelvic floor could be waving a little white flag:

Sneezing, laughing, or jumping leads to unexpected leaks (hello, pee puddles).
Feeling like your vagina has a bit of a ‘heavy’ or ‘dragging’ vibe down there.
Sex isn’t exactly pain-free.
You struggle to fully empty your bladder or bowel, like it’s just not cooperating.

Weakness in this area isn’t random. It’s often a party guest invited by childbirth, ageing, poor posture, or chronic constipation. (Thanks a lot, life.)

Why you want a strong pelvic floor (hint: it’s more than just stopping leaks)

Better bladder and bowel control: Fewer leaks when you laugh too hard or pick up your toddler (or a heavy grocery bag).
Boosted sexual pleasure: Yep, stronger muscles can mean more sensation and even better orgasms - for you and your partner.
Lower risk of prolapse: That’s when pelvic organs like your bladder or uterus decide to take an unauthorized trip into the vaginal canal because the support team is slacking. Prolapse can feel like pressure or bulging and might need medical attention.

How to pump up those pelvic floor muscles

Kegels 101:

Imagine you’re trying to stop your pee midstream (but don’t make a habit of this — just use it to find your muscles).
Squeeze and hold those muscles tight for 5 seconds.
Release and relax.
Repeat 10–15 times, a few times a day.

If you’re not sure you’re hitting the right muscles (or you want to avoid turning it into an accidental overtraining session), pelvic physiotherapists are the real MVPs here. They can tailor exercises and keep you on track.

When to call in the pros

If you’re dealing with symptoms or just plain confused about where to start, booking in with a pelvic health physio is a power move. Your pelvic floor deserves expert care - trust us.

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