Vulvar Massage + Release

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