How to do pelvic floor massage: benefits, techniques, and tips to get started
Learn how to do pelvic floor massage, explore effective techniques and tools, key benefits and insight from a pelvic floor physical therapist.
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Standing, walking, lifting, breathing — your pelvic floor is involved in just about everything you do. This group of muscles works quietly in the background to support your daily movements and comfort. When pelvic floor muscles become tense or irritated, targeted massage can help.
Pelvic floor massage can help release pelvic tension, improve circulation, and support overall health. It can be performed by a physical therapist or done at home as self-massage. There are several different techniques. A physical therapist can guide you in finding the method that’s best for your needs.
In this article, learn more about the benefits of pelvic floor massage and how to do it, with insight and guidance from Hinge Health physical therapists who specialize in pelvic floor health.
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Reviewed by our clinical and medical experts
Holly Tipp, PT, DPT
Dr. Tipp is a Hinge Health physical therapist specializing in orthopedic and pelvic health physical therapy. She has a special interest in pelvic pain, oncology, and shoulder rehabilitation. Read More
Bijal Toprani, PT, DPT
Dr. Toprani is a Hinge Health physical therapist. She is a movement specialist and an experienced PT with 10 years of combined experience in the fitness and physical therapy industries. Read More
What is pelvic floor massage?
Pelvic floor massage, like other forms of massage, can help release and stretch tight muscles.
Your pelvic floor is a group of muscles and tissues that stretch like a hammock from your pubic bone to your tailbone. Like other muscles in your body, pelvic floor muscles can experience tension that leads to pain and discomfort in your pelvic region, groin, hips, or lower back. Pelvic muscle tension can also lead to symptoms such as pressure, heaviness, urinary urgency and frequency, or difficulty with bowel movements or painful intercourse.
“It can be difficult to target pelvic floor muscles since they’re not easy to access with typical stretches,” says Holly Tipp, PT, DPT, a pelvic floor physical therapist at Hinge Health. “Manual techniques like massage can be especially helpful for increasing blood flow and reducing tension.”
Pelvic floor massage is not specifically intended for sexual pleasure, but some people may experience orgasm during massage or internal release, especially if a vibrating tool is used. This is a normal physical response and can actually help the pelvic floor muscles relax even further.
Anyone can benefit from this technique, says Dr. Tipp. But pelvic floor massage is often helpful for people with vaginal anatomy, since factors like hormonal changes, pregnancy, and childbirth can contribute to pelvic floor discomfort.
Why would you need pelvic floor massage?
You might benefit from pelvic floor massage if you have pelvic pain, constipation, urinary issues, pain with intercourse or tampon use, postpartum scarring, are preparing for childbirth, or are recovering from trauma. Pelvic floor massage gently stretches pelvic floor muscles and can be an effective tool for relieving pelvic floor tension or discomfort. A pelvic floor physical therapist can help you determine whether you’re a candidate for pelvic floor massage. Here’s more about how pelvic floor massage can help with each of these issues:
Pelvic floor dysfunction. Persistent pelvic pain or tightness — sometimes referred to as hypertonicity — are common examples of pelvic floor dysfunction. “Pelvic floor massage can help reduce chronic tension and discomfort by relaxing overactive or tight pelvic muscles, improving overall pelvic function,” says Dr. Tipp.
Painful intercourse or tampon use. Gently releasing tight or tender areas can make penetration more comfortable, whether during intimacy or with menstrual products.
Postpartum recovery and scar tissue release. Massage helps soften scar tissue and improve mobility after childbirth, especially for those who have scars from an episiotomy or tearing, says Dr. Tipp. This can help support healing and reduce pain.
Constipation or incomplete emptying. When constipation is related to pelvic floor tightness, massage can help the muscles relax so it’s easier to have a bowel movement without discomfort or straining.
Urinary issues. “Relaxing tight pelvic floor muscles can help with complete bladder emptying. This may reduce urinary urgency and frequency, as well as lower the risk of urinary tract infections,” says Dr. Tipp.
Preparation for childbirth. Perineal massage is a type of pelvic floor massage that’s most commonly used in preparation for childbirth. Gentle stretching and softening of the pelvic floor can improve flexibility and reduce tension leading up to labor and delivery.
Recovery from trauma. Pelvic floor massage may help reduce protective muscle tension and support gentle, progressive healing following experiences such as sexual trauma, physical injury, or pelvic fractures.
When not to do pelvic floor massage
You should avoid pelvic floor massage if you are on pelvic rest — a period recommended by your healthcare provider when all internal vaginal activities should be paused to support healing. Pelvic rest may be recommended for people recovering from surgery, childbirth, pelvic infections, or experiencing symptoms like vaginal bleeding, open wounds, or unexplained pelvic pain.
In some cases, internal pelvic floor massage may also not be recommended during pregnancy unless specifically cleared by your healthcare provider. This is especially important if you have a high-risk pregnancy, vaginal bleeding, signs of infection, or other complications.
If you’re unsure whether pelvic floor massage is safe for you, check with your healthcare provider before trying it.
What’s a pelvic wand?
A pelvic wand is a curved, medical-grade device designed specifically to help you reach and gently apply pressure to deeper pelvic floor muscles that may be difficult to access with your hands alone. The unique shape of the wand allows you to target internal areas of the vaginal or rectal walls and release tension, trigger points, or tender spots in a controlled and comfortable way. Unlike a sex toy, pelvic wands are not specifically designed for pleasure, but to address specific issues like muscle tightness, pain, or discomfort related to pelvic floor issues. Pelvic wands can be helpful for self-massage, especially if muscle tightness or discomfort is located deep within the pelvis. Some pelvic wands also feature vibration, which some people find relaxing and helpful for release of muscle tension.
How to do pelvic floor massage
Both external and internal massage and stretches can help relax tight pelvic floor muscles. A pelvic floor physical therapist or your partner can perform pelvic floor massage, or you can try self-massage using your hands or a tool, such as a pelvic wand or a sex toy, like a vibrator.
Here’s how you can massage your pelvic floor muscles:
1. Empty your bladder (aka, urinate), wash your hands, and find a quiet, private space. If you’re using a tool, such as a pelvic wand or vibrator, make sure it’s clean. Have a water-based lubricant nearby, and use pillows or blankets to get into a comfortable position on your back or side — whatever makes it easy to reach your vulva without straining.
2. Warm up your body by gently pulling your knees toward your chest and making a few slow circles with your legs while breathing deeply. “This helps relax the pelvic area and makes the massage more comfortable,” says Dr. Tipp.
3. Begin externally by applying a small amount of lubricant to the perineum (the area between the vagina and anus). Use two fingers to apply light, circular pressure for 30-60 seconds to relax the tissue.
4. For internal work, add lubricant and gently insert a thumb, finger, or a tool such as a pelvic wand about an inch into the vagina. Imagine the pelvic area as a clock: the pubic bone in the front is 12:00 and the anus in the back is 6:00. Slowly press around the “clock,” pausing on any tender spots for 30-60 seconds while breathing deeply. Avoid the area between 11:00 and 1:00, where your urethra runs just behind the vaginal wall and is close to the bladder, as this tissue can be especially sensitive or uncomfortable if pressed. “You can also use gentle circles if that feels comfortable,” says Dr. Tipp. Move counterclockwise, then clockwise, working slowly and easing up if anything feels too intense.
5. Start with shorter sessions of just a few minutes and gradually build up your comfort and tolerance over time. Work up to 10–15 minutes per session, if comfortable for you.
6. As you become more comfortable with the technique, you may gradually reach slightly deeper areas. Continue to move slowly, stay relaxed, and pause or ease up if you notice any sharp or intense discomfort. Using a pelvic wand can allow you to comfortably reach areas that may be difficult to access with your hands, making it easier to find and release tension in deeper pelvic muscles.
7. When you’re finished, repeat the gentle knee-to-chest stretch to help the muscles settle before getting up.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Pelvic floor massage techniques
There are a variety of pelvic floor massage techniques — including perineal sweeping, circular pressure release, trigger point release, diaphragmatic breathing with pelvic awareness, external glute and hip massage, and scar tissue mobilization — that can be tailored to your needs to help release tension, improve flexibility, and support overall pelvic health. A physical therapist can recommend the best approach based on your symptoms. Then they can give you specific guidance and tips.
Perineal sweeping. This technique involves applying direct pressure on the perineum while gently sweeping outward to release tension and improve mobility in the surrounding tissues.
Circular pressure release. This technique involves using gentle, steady pressure in slow, circular motions along the pelvic floor muscles, either externally or internally. The circular movements help stimulate blood flow, encourage muscle relaxation, and may reduce sensitivity or discomfort in tense areas.
Trigger point release. Pelvic floor muscles can develop tight “knots,” just like any other muscle group. “Trigger point release uses gentle, sustained pressure, applied internally, externally, or by sitting on a ball, to help relax the area and reduce discomfort,” says Dr. Tipp.
Diaphragmatic breathing with pelvic awareness. This technique encourages you to tune into areas of tension in your pelvic floor and uses slow, deep belly breathing to help expand and relax those muscles.
External glute and hip massage. Because the glutes, hip rotators, and inner thigh muscles are closely connected to the pelvic floor, foam rolling or massaging these external areas can help reduce tightness in the pelvic floor muscles. “This approach is especially helpful for anyone who prefers not to do internal techniques or is on pelvic rest,” says Dr. Tipp.
Scar tissue mobilization. Many pelvic floor techniques, including gentle pressure, stretching, and targeted massage, can help soften and mobilize scar tissue from childbirth, injuries or surgeries, which can help improve comfort and flexibility over time.
Benefits of pelvic floor massage
Pelvic floor massage offers a range of benefits, such as releasing muscle tension and trigger points, supporting healthy posture and muscle balance, reducing symptoms of pelvic floor dysfunction, enhancing recovery after childbirth or surgery, supporting emotional regulation and stress relief, improving sexual function and comfort, and facilitating scar tissue mobility and healing. Here’s more about these benefits:
Releases muscle tension and trigger points. Pelvic floor massage helps loosen tight or overactive muscles, easing discomfort caused by knots or trigger points.
Improves posture and muscle balance. By restoring balance between the pelvic floor and surrounding muscles, massage can support better posture and reduce pain.
Reduces symptoms of pelvic floor dysfunction. Regular massage can reduce symptoms like pelvic pain, urinary urgency and frequency, constipation, or discomfort with movement.
Enhances recovery after childbirth or surgery. “Gentle mobilization improves circulation and tissue healing, helping the body recover after trauma or medical procedures,” says Dr. Tipp.
Supports emotional regulation and stress relief. Releasing deep muscular tension anywhere in the body — including the pelvic floor — can help calm the nervous system, helping reduce anxiety and increase mental and physical relaxation.
Improves sexual function and comfort. Pelvic floor massage can ease pain during intercourse and improve overall sexual comfort by increasing blood flow, flexibility, and muscle coordination, says Dr. Tipp.
Facilitates scar tissue mobility and healing. Massage helps soften tight scar tissue from childbirth, surgery, or injury, improving mobility and reducing discomfort.
What is perineal massage?
Perineal massage is a type of pelvic floor massage that’s most commonly used in preparation for childbirth. By gently stretching and relaxing the tissues of the perineum (the area between the vulva and anus), this technique may help increase flexibility and reduce the risk of tearing or needing an episiotomy during vaginal delivery. Many providers recommend starting perineal massage around 32-34 weeks of pregnancy. If you’re interested in trying perineal massage during pregnancy, talk to your healthcare provider or pelvic floor physical therapist for guidance on safe and effective techniques.
Duration and frequency of pelvic floor massage
How often you use pelvic floor massage depends on your individual goals and symptoms. Some people find it helpful to think of pelvic floor massage a little like other muscle recovery tools (such as a massage gun): you can use it as needed when you’re experiencing pain or tightness. But if you’re prone to ongoing pelvic pain or tension, doing pelvic floor massage regularly — similar to incorporating deep breathing or other self-care practices — can be a valuable part of your routine.
Consistency can often lead to more progress, as long as the technique doesn’t cause discomfort during or between sessions, says Dr. Tipp. Pelvic floor physical therapists often recommend starting with two or three sessions per week and increasing frequency if it feels comfortable. Start with shorter sessions of just a few minutes, and gradually build up your comfort and tolerance over time, working up to 10–15 minutes per session. If helpful, you can increase the duration to 30 minutes.
“It’s important not to perform pelvic floor massage so frequently or for such long sessions that it increases discomfort,” she says. “However, improvement often takes time, so try to be patient with the process.”
Pelvic floor massage can be a helpful addition to your routine, but it's most effective when used as part of a comprehensive treatment plan. This might include pelvic floor physical therapy, other pelvic floor exercises, and lifestyle changes. Using these approaches together often leads to better results than relying on pelvic massage alone.
Pelvic floor physical therapy for pelvic floor tension
Pelvic floor physical therapy is a key treatment for pelvic floor tension, focusing on safe movement, targeted exercises, and stretches to help relax tight muscles. The goal is to release tension in your pelvic floor muscles, restore flexibility, reduce symptoms, and improve overall comfort.
A pelvic floor physical therapist (PT) can assess your movement patterns and pelvic floor muscle activity to create a personalized strengthening and stretching program. They can also suggest ways to modify your daily activities to reduce symptoms and empower you with practical tools and tips to manage symptoms confidently. Recommendations may include pelvic stretches to relax tight muscles, diaphragmatic breathing to support pelvic floor relaxation and coordination, and pelvic floor massage.
You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth or video visit.
PT tip: Less is more
Gentle pressure can go a long way with pelvic massage. The key to seeing improvement is to be consistent over time. Not seeing the results you want? “There are lots of different approaches and your physical therapist can suggest the best approach based on your symptoms and needs,” says Dr. Tipp.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
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Faubion, S. S., Shuster, L. T., & Bharucha, A. E. (2012). Recognition and Management of Nonrelaxing Pelvic Floor Dysfunction. Mayo Clinic Proceedings, 87(2), 187–193. doi.org/10.1016/j.mayocp.2011.09.004
Grimes, W. R., & Stratton, M. (2021). Pelvic Floor Dysfunction. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559246/
Shaheed , H. (2019, June 13). The hypertonic pelvic floor. Continence Foundation of Australia. https://www.continence.org.au/news/hypertonic-pelvic-floor
van Reijn-Baggen, D. A., Han-Geurts, I. J. M., Voorham-van der Zalm, P. J., Pelger, R. C. M., Hagenaars-van Miert, C. H. A. C., & Laan, E. T. M. (2021). Pelvic Floor Physical Therapy for Pelvic Floor Hypertonicity: A Systematic Review of Treatment Efficacy. Sexual Medicine Reviews, 10(2). doi:10.1016/j.sxmr.2021.03.002
Wallace, S. L., Miller, L. D., & Mishra, K. (2019). Pelvic floor physical therapy in the treatment of pelvic floor dysfunction in women. Current Opinion in Obstetrics and Gynecology, 31(6), 485–493. doi:10.1097/gco.0000000000000584