How to Stretch the Pelvic Floor Muscles

The pelvis floor is a web of muscles that is found in the pelvic region of female humans. These muscles are what give support to the bladder, bowels and womb by being very flexible and strong. Sometimes it happens that a woman’s pelvic floor is overly taut, which can cause pain during intercourse as well as additional health complications. There is a simple set of stretches that you can perform on yourself to loosen and relax these muscles safely.

Things You'll Need

  • Lubricant
  • Dilator
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Instructions

    • 1

      Spread lubricant onto the dilator tip and on the outer skin around the insertion site.

    • 2

      Put the tip of the dilator against your vagina like you would when inserting a tampon.

    • 3

      Perform a tightening of the muscles in your pelvic floor and anus so they are completely contracted. The pelvic floor muscles are the ones you use when urinating.

    • 4

      Stop contracting the muscles so they are totally relaxed and insert the dilator by 3 inches. Do not push or force the dilator, just work slowly.

    • 5

      Push the dilator downward so it is directed downward toward the ground. Hold this stretching position for 1 minute.

    • 6

      Move the dilator to the left slightly and hold it like this for the same amount of time before switching to the right and doing the same. The dilator shouldn’t be held to the side, but at an angle like a clock hand at 4 and 8 o’clock.

    • 7

      Push the dilator further in as far as you can and then pull it out. Repeat this for 1 minute as well.

    • 8

      Do the entire cycle of stretches twice daily, increasing the length and repetition once you start to feel comfortable with it.