Internal Stretching of the Pelvic Floor

Supplies:

• Vaginal Lubricant

• Mirror (optional)

• Gloves (optional)

Positioning:

• Rest in a sitting position with your back and legs supported by 3-4 pillows. Possible alternative positions: bathtub or on their bed in a semi-reclined supported position- even on the toilet with legs propped on a stool, or with one leg up or in a squatting position in the shower ( just be comfortable or you can’t relax)

How:

• Wash and dry your hands.

• Apply lubricant to the outer skin of your vagina and to the finger that you will use to stretch your muscles in your vagina.

• Use one hand to gently spread the skin (labia) away from the vaginal opening. Place the finger or thumb of the other hand that you have applied the lubricant to at the opening of the vagina.

• Perform a gentle pelvic floor muscle contraction if you can. As you feel the relaxation, gently and slowly insert your finger into the vaginal opening. Direct your finger slightly downward towards the bed/floor. Insert your finger 2-3 inches in as long as it is not painful. If it is painful only insert as far as you can without increasing your pain.

• Stay relaxed and gently stretch directly downward.

• Hold this stretch for ___30-45____seconds and repeat ___3__ times.

• Gently move your finger to the right and apply pressure so that a gentle stretch is felt.

• Hold this stretch for ___30-45____ seconds and repeat __2__ times.

• Gently move your finger to the left and apply pressure so that a gentle stretch is felt.

• Hold this stretch for ___30-45__ seconds and repeat __2__ times.

• Once this is comfortable and simple for you to perform in sitting/semi-reclined, progress to doing this in standing with one foot on the tub or on a chair. This is a good stretch to do in the shower