No items found.

Vulvar Massage + Release

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Favorited
Favorited
Oops! Something went wrong while submitting the form.
Favorited
Unfavorited
Oops! Something went wrong while submitting the form.

Learn techniques to release your superficial pelvic floor muscles if you experience superficial dyspareunia.

Equipment: none

Disclaimer: Be sure to wash your hands and cut your nails before performing internal release! Another option is to use a dilator or pelvic wand. Internal release may also be too painful for people with vestibulodynia (pain at the entrance of the vagina). If your soreness or pain increases after internal release, stop and please speak with your provider before you try again.

Pain around the opening of the vagina during sexual activity (superficial dyspareunia) can occur for lots of reasons. Dr. Sherine Aubert walks through 6 techniques to release these superficial pelvic floor muscles.

External Techniques:

  • Circles to perineum
  • Pressure to perineum
  • Gentle labia pulls/stretch

Internal/Vaginal Techniques: 

  • Guided self release along superficial pelvic clock
  • Smile stretches
  • Perineal movement with belly breathing
See More
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Up next

Painful Sex: Superficial

The Basics
The Basics
The Basics
What's That Burning Down There?!
What's That Burning Down There?!
What's That Burning Down There?!
Vulvar Pain: Will It Always Be Like This?
Vulvar Pain: Will It Always Be Like This?
Vulvar Pain: Will It Always Be Like This?
Jellyfish Breathing Diaphragm Basics
Jellyfish Breathing Diaphragm Basics
Jellyfish Breathing Diaphragm Basics
Now... Where Are My Pelvic Floor Muscles?
Now... Where Are My Pelvic Floor Muscles?
Now... Where Are My Pelvic Floor Muscles?
Pelvic Floor Self-Assessment
Pelvic Floor Self-Assessment
Pelvic Floor Self-Assessment
Stretch + Massage
Stretch + Massage
Stretch + Massage
Vulvar Stretches for Pain with Initial Penetration
Vulvar Stretches for Pain with Initial Penetration
Vulvar Stretches for Pain with Initial Penetration
Vulvar Massage + Release
Vulvar Massage + Release
Vulvar Massage + Release
Pelvic Floor Stretches for Penetration
Pelvic Floor Stretches for Penetration
Pelvic Floor Stretches for Penetration
Meditate
Meditate
Meditate
Sound Bath Meditation for Pelvic Pain
Sound Bath Meditation for Pelvic Pain
Sound Bath Meditation for Pelvic Pain
Sunset Breathing
Sunset Breathing
Sunset Breathing
Office Chair Meditation
Office Chair Meditation
Office Chair Meditation