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Touch your perineum between your vagina and anus.
Release pelvic floor with fingers. This pelvic floor muscle relaxation method known as down training 2 helps the pelvic floor muscles to relax and release. If you carry tension in your pelvis this is the video for you. As you tighten your pelvic floor muscles you should feel the back wall of your vagina move forward even slightly against your fingers. Pelvic floor down training relaxation routine.
Lie back comfortably with your knees bent feet flat. Trigger point release is typically done with a special tool separate from the dilators you may be using. These pelvic floor release exercis. Hip and pelvic floor stretches for release and relaxation.
The pelvic drop is like a vacation for your pelvic floor. Place pillows under both knees if that s more comfortable. You may also feel the walls of your vagina squeeze inwards around your fingers and lift upwards inside your vagina. In this video i describe three visualizations to help you release tension in your pelvic floor m.
Amy stein dpt bcb pmd author of heal pelvic pain intra vaginal internal pelvic floor self massage for women only. Internal pelvic floor self massage guide by.
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