6 pelvic floor exercises for vaginismus: soothing movements to ease pain
Vaginismus makes penetration painful, but relief is possible. Try these gentle exercises to relax your pelvic floor and build comfort and confidence.
Table of Contents
If you’ve experienced vaginal pain, burning, or tightness — whether during intercourse, tampon use, a pelvic exam, or even when you’re very stressed — you might have vaginismus.
This condition occurs when the muscles surrounding the vagina contract involuntarily, causing tightness at the vaginal opening. This can sometimes result in painful intercourse or physical discomfort in everyday life, like when using the restroom. The emotional impact of vaginismus is very real, too. Vaginal pain during sex, doctor’s visits, or daily life can often lead to feelings of anxiety and worry about future attempts at penetration or other situations that cause discomfort.
“Vaginismus can be tricky to manage,” says Brittney Sellers, DPT, a physical therapist at Hinge Health who specializes in pelvic health. “While you often know when the pain happens, the underlying reason why the muscles are involuntarily contracting isn’t always clear.” That said, vaginismus is very treatable. Often, a combination of pelvic floor physical therapy, targeted exercises and stretches, and adopting relaxation techniques can make a big difference.
“Sometimes, it’s best to ‘get out of the pelvic floor’ and focus on relaxing your whole body first,” Dr. Sellers explains. “Then, you can address pelvic floor tension directly.”
Read on to learn how to ease tension with these vaginismus-friendly exercises recommended by Hinge Health pelvic floor physical therapists. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
What is vaginismus?
Vaginismus is a condition that causes the muscles around the vagina to tighten and clench in response to attempted penetration and stress. There are many nerves at the opening of the vagina, so when surrounding muscles are tense, these nerves can become more sensitive. This can make any form of penetration, like inserting a tampon or getting a gynecological exam, uncomfortable. In some cases, it may not be possible to insert anything into the vagina.
The experience of vaginismus involves both physical and emotional factors. Common symptoms can include:
Burning or stinging sensations. You may notice uncomfortable heat or irritation with penetration or attempts at penetration.
Tightness or sense of blockage. The vaginal area may feel tense or as if something is “blocking” entry even though there’s no physical obstruction.
Fear or anxiety about penetration. Many people develop anticipatory anxiety or dread around sexual activity, medical exams, or using tampons because of previous painful experiences.
Vaginismus and the pelvic floor
The pelvic floor muscles play a key role in vaginismus. The pelvic floor is a hammock of muscles that sits at the base of your pelvis, stretching from your pubic bone in the front to your tailbone in the back. These muscles support your bladder, bowel, and uterus, and they also control the opening of the vagina.
“When these pelvic floor muscles contract in response to stress, pain, or trauma, they can create a cycle of increased tension and discomfort,” says Dr. Sellers. This tension can be part of an involuntary “fight or flight” response from your nervous system — especially if prior experiences with vaginismus or pelvic pain have reinforced worry or apprehension. Relaxing and gently retraining the body and nervous system, starting with the whole body and then moving toward focused pelvic floor work, can encourage comfort and improved tolerance for penetration.
Pelvic floor exercises are a main treatment for vaginismus — and for good reason. A recent systematic review found that pelvic floor physical therapy has an 85% success rate in treating the condition.
These exercises work by retraining the pelvic floor muscles to lengthen and relax rather than involuntarily tightening. By addressing this root cause (the muscle spasm), physical therapy helps down-train the nervous system’s protective response, reducing pain and restoring function.
Vaginal dilators and vaginismus
In addition to exercises, vaginal dilators can be a powerful tool for recovery. These are smooth, tube-shaped devices that typically come in a set of graduated sizes, ranging from very small (about the size of a pinky finger) to larger.
“Dilators work by gradually helping your body and nervous system get used to sensation in a controlled way,” explains Dr. Sellers. This process allows you to start small and progress only when you feel completely comfortable. The goal isn’t just to stretch the muscles, but to teach your pelvic floor to remain relaxed — rather than instinctively tightening — as you try to insert something into the vagina.
When paired with the relaxing breathing exercises and targeted movements, dilators help bridge the gap between general pelvic floor relaxation and comfortable, pain-free intimacy or exams.
Fully Covered Pelvic Care
Pelvic floor exercises for vaginismus relief
At Hinge Health, physical therapists say that movement is medicine — and that applies to tension in your pelvic area, too. Movement and gentle stretching can encourage relaxation throughout the body and dial down the pelvic floor’s protective response. When your pelvic floor muscles hold less tension and coordinate better with surrounding muscles, they’re less likely to involuntarily tighten or spasm. This helps break the cycle of pain and muscle guarding, which can make insertion feel easier and more comfortable.
Sometimes, the pelvic floor becomes tense due to tightness in neighboring muscle groups, such as the glutes (butt muscles) and adductors (groin muscles). Gently stretching and relaxing these surrounding areas can play an important role in easing tension in the pelvic floor. These simple exercises can help alleviate muscle tightness which, in turn, can ease discomfort, pain, and burning sensations in the vagina.
The following exercises, recommended by Hinge Health physical therapists, are designed to calm both muscle tightness and your nervous system, encouraging comfort and confidence.
1. Diaphragmatic breathing
Want expert care? Check if you're covered for our free program →This foundational relaxation technique helps calm the nervous system and relax the pelvic floor. “On each inhale, your diaphragm moves down, encouraging pelvic floor muscles to release,” Dr. Sellers says. This is a great exercise to do at the start of any movement session. How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
PT tip: “Focus on slow deep breaths — breathing in through your nose, allowing your belly and chest to gently expand, and exhaling (breathing out) through your mouth as the belly and chest lowers,” says Dr. Sellers.
Get more information on how to do diaphragmatic breathing.
2. Sitting reverse Kegel
Want expert care? Check if you're covered for our free program →“Instead of tightening the pelvic floor (as done in a traditional Kegel), the reverse Kegel lengthens and softens these muscles,” Dr. Sellers says. “Imagine a gentle ‘opening’ feeling at the vaginal and anal area, like you might do when passing gas or urinating.” This can help you create muscle memory for relaxation on demand. How to do it:
Sit tall in a chair. Place your hands on your hips or anywhere they feel comfortable.
Inhale feeling the space between the pubic bone and tailbone relaxing.
Exhale and return the pelvic floor muscles to the starting position.
This classic yoga pose targets tightness in the hips, which has a direct effect on pelvic floor relaxation. “Remember, everything's connected. Releasing tension in the hips helps reduce tension throughout the pelvic floor,” Dr. Sellers says. “You can use a towel or strap for added comfort and support.” How to do it:
On a yoga mat, lie on your back with your knees bent and feet flat on the floor.
Draw your knees up toward your chest and reach your hands to grab the outside of your feet or ankles.
Move your feet and knees apart slowly. Stop when you feel a slight stretch in your inner thigh muscles.
Breathe deeply and slowly. Focus on relaxing your pelvic floor muscles as you hold this position.
Relax back to the starting position.
PT tip: “Taking deep breaths will further help release tension,” Sellers says.
Get more information on how to do happy baby.
4. Child’s pose
Want expert care? Check if you're covered for our free program →This restful yoga pose relaxes muscles throughout the lower and upper back as well as the pelvic area. “Widening your knees gently stretches the hips while your arms and shoulders rest,” Sellers says. “This whole-body relaxation encourages the pelvis to follow suit.”
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
Get more information on how to do a child’s pose.
5. Kneeling hip adductor stretch
Want expert care? Check if you're covered for our free program →Stretching the muscles along the inner thighs supports pelvic stability and reduces tension in the tissues connected to the pelvic floor. “This move helps open the hips and allows your pelvis to move with more freedom and ease,” Dr. Sellers says. “Move into the stretch only to the point where you feel a gentle tug, not pain.”
How to do it:
Begin in a high kneeling position with your knees, hips, and head in a straight line.
Step one foot out to the side with your legs straight and your toes pointing forward.
Lean forward and place your hands on the mat directly underneath your shoulders to stretch the groin.
6. Glute stretch
Want expert care? Check if you're covered for our free program →Targeting your glutes can improve hip mobility and support pelvic floor relaxation. “Whether you choose to do this sitting or lying down, keeping a tall posture and relaxed shoulders will maximize the release in your hips and pelvic region,” Dr. Sellers says.
How to do it:
Sit in a chair with one foot resting on your opposite thigh. Your other foot should be resting flat on the floor.
Hinge at your hips by moving your chest toward the floor until you feel a stretch in your leg or hip.
Hold this stretch while you breathe.
Return to your starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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*.
Personalizing your pelvic floor exercises for vaginismus
Note: Some of these moves may feel challenging if you’re dealing with a vaginismus flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel too subtle. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of pelvic floor exercises for vaginismus
Relaxing and releasing tension from the pelvic floor muscles is key to improving symptoms of vaginismus. A pelvic floor physical therapist can help you target the right muscles to address tightness and pain, ensuring you focus on release rather than just strengthening. Pelvic floor physical therapy is a comprehensive treatment that may include gentle exercise, diaphragmatic breathing and lifestyle modifications.
Some of the top benefits of pelvic floor exercises for vaginismus include:
Reduce pain and improved comfort with penetration. Targeted exercises and stretches help muscles relax and lengthen, reducing the involuntary clenching that causes pain. This makes activities involving penetration feel safer and more comfortable.
Calm the nervous system. Persistent muscle tension and subsequent muscle spasms are often linked to an activated “fight or flight” response. Slow, mindful movements, especially diaphragmatic breathing and stretching, send signals of safety and help quiet these protective responses, Sellers explains
Relieve pelvic floor muscle tension. By working on the surrounding hip, glute, and core muscles along with the pelvic floor, you reduce tension locally and throughout the pelvis,increasing your ability to participate in activities comfortably.
Improve pelvic floor-diaphragm coordination. When your breathing and pelvic floor are in sync, it supports better function, easier relaxation, and makes future episodes of pain or tension less likely.
More confidence. Vaginismus can sometimes make you feel like your body is working against you. Learning to relax your pelvic floor restores a sense of agency and body trust, helping you feel more empowered and less anxious during intimacy or medical exams.
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.
References
Aydogmus, E., Aydogmus, H., & Cinar, S. (2024). The effectiveness of pelvic floor muscle training in women with vaginismus: A randomized controlled trial. International Urogynecology Journal, 35(5), 1177–1185. doi:10.1007/s00192-023-05636-9
Yıldız Karaahmet, A., & Bilgiç, F. Ş. (2026). The Effectiveness of Therapeutic Interventions on Sexual Function in Women with Vaginismus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Sexual Health, 1–22. doi:10.1080/19317611.2025.2612232
Vaginal Wall - an overview | ScienceDirect Topics. (n.d.). Www.sciencedirect.com. https://www.sciencedirect.com/topics/medicine-and-dentistry/vaginal-wall
Reissing, E. D., Armstrong, H. L., & Allen, C. (2014). Pelvic floor physical therapy for vaginismus: A retrospective chart review. The Journal of Sex & Marital Therapy, 40(6), 418–427. doi:10.1080/0092623X.2013.772549
McEvoy, M., McElvaney, R., & Glover, R. (2021). Understanding vaginismus: a biopsychosocial perspective. Sexual and Relationship Therapy, 39(3), 1–22. doi:10.1080/14681994.2021.2007233
Zulfikaroglu, E. (2025). Vaginismus treatment: a systematic review and meta-analysis of contemporary therapeutic approaches. The Journal of Sexual Medicine. doi:10.1093/jsxmed/qdaf295