Pelvic Health Self‑Check

A strong, balanced pelvic floor is essential for everyday comfort, core stability, and long‑term health—yet it’s often overlooked until symptoms show up. This simple pelvic floor checklist is designed to help you quickly assess how your body is functioning, recognize early signs of imbalance, and understand when it might be time for support. Whether you're navigating postpartum recovery, perimenopause, athletic training, or just staying proactive, this guide empowers you to tune in and take charge of your pelvic health.

1️⃣ Bladder Health

• ☐ Do you experience leakage when you cough, sneeze, laugh, or exercise?

• ☐ Do you feel sudden, strong urges to urinate?

• ☐ Are you going to the bathroom more than 8 times per day or more than once at night?

• ☐ Does emptying your bladder feel incomplete? Or feel a strong urge 10-30 minutes after your last voided?

  
  

2️⃣ Bowel Health

• ☐ Do you strain during bowel movements?

• ☐ Are you dealing with constipation more than 1–2x per week?

• ☐ Do you experience accidental leakage or urgency?

• ☐ Are bowel movements painful?

  
  

3️⃣ Pelvic & Core Strength

• ☐ Do you ever feel heaviness or pressure in the pelvic region?

• ☐ Do you have difficulty activating your lower core muscles?

• ☐ Does your low back, hips, or SI joint feel unstable during daily activities or exercise?

• ☐ Are balance, posture, or breathing patterns affected?

  
  

4️⃣ Pain & Mobility

• ☐ Do you experience pelvic pain during activity, sitting, or daily life?

• ☐ Is intercourse painful or accompanied by tension during or after?

• ☐ Do you feel tightness in your hips, groin, or lower abdomen?

  
  

5️⃣ Postpartum Recovery (if applicable)

• ☐ Are you more than 6–8 weeks postpartum and still uncomfortable with movement?

• ☐ Do you notice abdominal separation (diastasis recti)?

• ☐ Has your core strength not “returned” the way you expected?

• ☐ Are you unsure how to safely return to exercise?

• You are always considered postpartum after having a baby - doesn't matter how many years it has been. It's never too late to start helping your body!

  
  

6️⃣ Hormone‑Related Changes (Perimenopause & Menopause)

• ☐ Have you noticed new or worsening urinary symptoms?

• ☐ Are vaginal dryness or discomfort affecting your daily life?

• ☐ Are you experiencing pelvic tension, heaviness, or increased fatigue?

• ☐ Has your exercise tolerance changed?

✔️ When to Seek Pelvic Health Support

If you checked any of the boxes above, your pelvic floor may be asking for attention — and that’s completely normal. Changes in strength, mobility, hormones, childbirth, stress, and lifestyle can all affect pelvic function.

Working with a pelvic floor physical therapist can help you:

• Improve strength and coordination

• Reduce leakage and urgency

• Relieve pain

• Restore core stability

• Return to exercise with confidence

• Navigate hormonal transitions with better support

• Improve sexual health and comfort

  
  

Pelvic health is whole‑body health — you deserve care that reflects that.

The Activate Team