The term “pelvic floor massage” shows up more and more. A few years ago it still sounded a bit exotic — so what does it actually mean?

The pelvic floor is a sensitive network of muscles and connective tissue that closes the pelvis at the bottom. It holds our centre, influences posture, and connects with vitality, inner safety and pleasure. From my work as a midwife, sex coach and woman, I know that a targeted pelvic floor massage — external and internal — can ease symptoms and help you reconnect with your body and your sensuality. (You’ll also see it called perineal massage.)

If you already know the basics and just want the right tools, you’ll find my recommendations below.

Contents

When pelvic floor massage is helpful

Pelvic floor massage can help in many situations — for body and mind. I especially recommend it during pregnancy and after birth (once any injuries have healed), when your body needs gentle regeneration. It’s also helpful with pelvic floor weakness, continence issues, pain (e.g. with endometriosis), tension or scarring in the intimate area. And even without specific complaints: if you want to increase sensation or simply give yourself loving attention, massage can do a lot.

Typical use cases:

• Tension and reduced mobility
• Pain and trigger points
• Pelvic floor weakness
• After injuries, surgery or difficult experiences
• Improved body awareness
• Grounding and vitality
• Enhancing sexual pleasure
• Birth preparation and post-partum recovery

Tension and reduced mobility

Many women tighten their pelvic floor without noticing — a response to stress, fear or overload. A hypertonus develops: constant contraction that starts to feel “normal”. The result is a rigid, less mobile pelvic floor and often higher, shallow breathing. Massage helps release these tensions.

Pain and trigger points

Pelvic floor pain has many causes: post-exercise soreness, high resting tone or conditions like endometriosis. Trigger points — small painful muscle knots from chronic stress, posture or overuse — are common. They disturb circulation and make relaxation harder. Gentle massage can bring real relief.

Weakness

Pelvic floor weakness is just as common. Poor posture, lack of training, pregnancy and birth, or straining habits (lifting by “pushing”, bearing down on the toilet) contribute. Massage and awareness help you rebuild strength and control.

Injuries, operations and trauma

Scars, micro-injuries or surgery can burden the pelvic floor. Excess weight, chronic cough or certain illnesses also play a role. Emotionally, traumatic experiences — including medical ones — can leave traces in the tissue. Massage offers a gentle way to restore trust and vitality.

Sharpening awareness

Many women hardly feel their pelvic floor. Yet this fine awareness is essential for relaxing, strengthening or using it sensually. Massage cultivates exactly that.

Grounding and vitality

In many traditions, the pelvic floor relates to the root chakra — a centre for safety, trust and grounding. Massage can strengthen these qualities.

Sexual pleasure

A supple, well-trained pelvic floor intensifies sensation and can support stronger orgasms. Conversely, weakness or tension can cause pain and limitations. Massage reconnects you with your erotic power.

Birth preparation

Preparatory massage makes tissue more elastic, supports circulation and may reduce the risk of tearing. This preparation is recommended from the 36th week of pregnancy (i.e. 35/0 weeks). After birth it supports gentle recovery — once any injuries have healed.

Effects of pelvic floor massage

This kind of perineal massage can have many benefits. In my practice, many women tell me they feel more intensely again — in sexuality and daily life. For some, massage becomes a healing path to reclaim the body after tough experiences.

• Releases tension and improves mobility
• Boosts circulation and tissue regeneration
• Regulates tone (too high or too low)
• May ease pelvic and lower-back pain
• Helps soften adhesions/scars after birth or surgery
• May help prevent birth injuries
• Improves posture and offloads the spine
• Calming, stress-reducing effects
• May improve continence
• Supports sexual health and increases pleasure

How pelvic floor massage works

You can massage yourself or — if there’s trust and consent — share it with your partner. What you need: time, calm and a kind attitude towards yourself. With gentle touch you learn to let go of tension and feel the fine structures of your pelvic floor more clearly. It’s not about performance or a goal; it’s about sensing and meeting your body with care and love.

External massage

You can soften the pelvic floor from the outside — e.g. with small massage balls. Many women experience a first “aha moment” and notice how much release is possible.

Internal massage

Internal massage is performed vaginally (or rectally) with gentle circular movements and light pressure. Fingers are possible, but smooth, anatomically shaped tools are often more comfortable and effective because they offer greater freedom of movement.

Tools for pelvic floor massage

Your hand is often enough. Dedicated tools can also help — for example massage devices or medical-grade Kegel balls. In my practice I only use products that are safe for health, hygienic, durable and body-friendly.

Particularly practical: the Theros® YoniSphere. It makes massage easier because:

• you can use it lying down without twisting your wrist,
• it’s made of hypoallergenic implant-grade steel — smooth, hygienic and long-lasting,
• its shape (spherical handle + curved shaft) offers maximum freedom of movement,
• it comes in different sizes to suit your body.

Using a pelvic wand safely

You’ll also see the term pelvic wand. It usually refers to a gently curved tool designed to reach deeper muscles and trigger points internally (vaginally or rectally). If you use a pelvic wand, choose a body-safe material, work with plenty of lubricant, start with light pressure and slow movements, and always follow your body’s signals. A tool with a smooth surface and ergonomic curve often makes access easier and more comfortable.

How to do your massage step by step

Preparation

Pick a quiet space and a comfortable position. Breathe consciously; relax your belly, thighs and lower back. Place your hand on your vulva and feel a few breaths. A gentle steam bath — yoni steaming — can also relax the area beforehand.

Practice

Use a lubricant if needed. Insert the YoniSphere® or your chosen tool slowly and gently. Breathe: sense on the inhale, advance a little on the exhale. Start with small circular or pressure movements. Stay with sensitive spots, soften the pressure and breathe until the point eases. Trust your intuition: perineal massage can be gentle, effective — and also pleasurable. Vaginal or rectal — choose what feels best for you.

Support in everyday life

You can extend the benefits in daily life with Viball® Kegel balls made of implant-grade steel. Invisible under clothing and even during sport, highly hygienic, hypoallergenic and durable, they provide especially intense vibration. Available from 36 to 60 mm and certified as a medical device.

Massage and everyday stimulation complement each other perfectly. Together they support pelvic floor health, increase pleasure and quality of life — and help you feel at home in your body again.

You might also like:

• The pelvic floor in women and men
• Dyspareunia — pain during sex
• Yoni steaming
• Vaginismus and vaginal cramps