How to Tell if Your Pelvic Floor Is Weak or Tight (and Why It Matters)

Leaking when you sneeze, cough, jump or lift weights can both be a sign of weakness as well as tightness.

Tightness often comes from overuse and poor posture habits...while weakness shows up as lack of support, stability or control.

This is why It’s important to know the difference so you can understand what your body needs more of to start eliminating leaks and embarrassing moments.

Sometimes the symptoms do overlap and signs from weakness can also be a sign of tightness like leaking with jumping or lifting.

But if we look deeper into other symptoms we can start to identify which camp you may fall into.. Because doing more kegels isn’t always the answer.

While symptoms can tell us a lot about our body, seeing an internal pelvic floor PT will be the best option to get a true statement of the condition of your pelvic floor.

TIME STAMPS:
00:00 - 03:00 INTRO
03:06-06:03 SYMPTOMS OF PELVIC FLOOR TENSION
06:04-09:31 SYMPTOMS OF PELVIC FLOOR WEAKNESS

Signs of pelvic floor tightness:
Pain with intercourse or with insertion of tampon
Cannot get breath down into pelvic floor
Difficulty starting urination or needing to urinate again shortly after
Second pee (dribbles out after)
Constipation or straining during bowel movements
Cannot get good pelvic floor contraction
Pelvic, SI joint, hip, or deep buttock pain.
Leaking with sneezing, coughing or running or jumping
Feeling weak or unable to get a strong pelvic floor contraction.
Trouble taking deep breaths.
Symptoms mimicking a UTI (frequent urge to pee, discomfort) but with negative test results.
Increased symptoms (leaking or discomfort) after performing kegels.

Signs of Weakness:
Hard time contracting pelvic floor muscles
Leak urine when you jump, run sneeze cough etc
Leak urine with lifting heavy objects
Your pelvic floor feels vulnerable in a full squat as if something will fall out
Have a hard time keeping cups & tampons in
Heaviness, pressure or "bulging" in the vaginal area
Constipation
Weak core stability, contributing to back or hip pain.
Doing kegels improves symptoms
Reduced ability to control flatulence or bowel movements.
Poor sexual function or reduced sensation during intercourse.

As with any pelvic floor barriers, the most important is
✅ Build awareness
✅ Improve posture and daily habits
✅ Reconnect your core, breath, and pelvic floor

🔥 RESOURCES I CREATED FOR YOU!

👉🏻Grab the FREE Pelvic Floor Blueprint here: https://www.modernfitmoms.com/pelvicf...

👉🏻 Check out the 8-minute pelvic floor release workout    • 8 minute Pelvic Floor workout for tightness  

👉🏻 Check out the 10-minute pelvic floor workout better than kegels
   • Better Than Kegels- The Pelvic Floor Worko...  

⬇️ More stuff you should check out ⬇️

Grab my 4-week pelvic floor corrective exercise program 👉🏻https://www.modernfitmoms.com/corerev...

Get on the waitlist for the 4 Week Strength Training Challenge for moms with POP and leaking 👉🏻 https://www.modernfitmoms.com/pelvicl...

⚠️ IMPORTANT: If you're experiencing chronic pelvic pain, burning, or pain with penetration, you may be dealing with excessive tension or underlying barriers that needs hands-on support. Please see a pelvic floor physical therapist for an assessment. This video is for general release and does not replace individualized care.

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