How to do it
You need: A sturdy chair.
Do this check about 3 months or more after birth, once you can walk for 30 minutes pain-free and have been doing your pelvic floor exercises. Wear supportive underwear, empty your bladder first, and stand on a firm floor with space around you.
- Walk briskly on the spot for 1 minute, then jog gently on the spot for 1 minute.
- Do 10 small two-footed hops in place, landing softly.
- Hop 10 times on your right foot, then 10 times on your left.
- Do 10 slow squats, then stand up from the chair on one leg 10 times on each side.
- Through all of it, notice any leaking of urine, any heaviness or dragging in the vagina, or any pain.
Form cues
- You feel controlled and steady, with no leaking, heaviness, dragging or pain.
- Your landings are soft and quiet, with knees slightly bent.
- You can breathe normally and talk throughout.
Common mistakes
- Pushing on through leaking or heaviness to 'finish the test' - that is the sign to stop.
- Trying the check too early, before about 3 months and before walking is easy.
- Jumping straight to a long run after passing, instead of building up gradually.
Safety: Stop and message your physio if you notice leaking, a dragging or heavy feeling, new pelvic pain, or any bleeding - these mean your pelvic floor needs more time and a proper assessment.