Top 5 Pelvic Floor Tools I recommend!

If you're looking for some ideas to increase your body literacy and help with your pelvic floor, I've got you covered! These are my go to tools time and again!

1. Deep 360° breathing

We all breathe, in and out, thousands of times per day. But did you know the quality of your breathing might not be supporting your nervous system (or your pelvic floor!). I like to promote full ribcage expansion with breathwork. Here's a quick visualization technique for you!

Try it: Imagine a gentle jellyfish floating in calm water. As you inhale, picture the jellyfish softly opening and expanding in a full 360° pattern—creating space, ease, and length throughout your body. Feel that wave of relaxation travel downward, all the way to your pelvic floor, melting away tension. As you exhale, visualize the jellyfish closing as it glides upward. Allow your body to release stress with that upward movement, letting go of anything you no longer need to hold.

2. Pelvic Wand

Muscle knots, tight muscles, and scar tissue in the pelvic floor and vulvar tissues are very common contributors to pelvic pain —including pain with intercourse — and pelvic floor dysfunction. These “tissue issues” can limit blood flow, irritate the nerves within the pelvic floor, and restrict the normal flexibility of the muscles and surrounding tissues. If this sounds familiar, pelvic floor OT is the best place to begin.

For people with pelvic floor tension who already understand their body and have been properly guided, a pelvic wand can be an excellent tool for self-release. As a pelvic floor therapist, I often recommend using a wand between sessions to continue the work started in the clinic. The wand’s long, curved design and slim, finger-like tip make it easier to reach muscles internally and replicate many of the techniques your therapist uses.

3. A good, clean lube

Glands in the cervix naturally produce lubrication that keeps the vaginal tissues moist, healthy, and protected. This moisture supports a balanced vaginal environment, reduces friction during intimacy, and is important to maintain even when you're not sexually active.

Many over-the-counter lubricants, however, contain ingredients like endocrine-disrupting chemicals (EDCs), parabens, glycerin, or added stimulants. These additives can irritate sensitive tissue, disrupt your vaginal pH, and in some cases even worsen pain or dryness.

One lubricant I frequently recommend in the clinic is überlube. It’s hypoallergenic, free of unnecessary preservatives, long-lasting, and compatible with most pre-lubricated condoms—making it a gentle and reliable option for many people.

4. Mobilize your feet!

If you've followed me for any length of time, you know I love to talk about foot mobility and foot health as it is CRUCIAL for the pelvic floor! Toe spacers are one way to help increase your awareness and mobility in your feet.

These beauties are great for walking around the house to stretch out the ligaments and muscles of your toes. They are also good for straightening out bunions (but not in isolation). I'd start with 5 minutes per day and increase that as tolerated.

5. Pelvic floor therapy

One of my favorite tools to recommend for pelvic health is pelvic floor therapy! Many people don’t realize how much the pelvic floor impacts overall health, comfort, and sexual function. Pelvic floor therapy can help with a wide range of concerns, including pelvic pain, painful sex, urinary or bowel incontinence, post-partum recovery, scar tissue or tension, and even issues related to endometriosis or pelvic floor dysfunction. Through a combination of manual therapy, exercises, and guided self-care techniques, therapy helps restore flexibility, strength, and healthy function to the muscles and tissues of the pelvic floor.

I offer both in-person sessions in Monument, CO, as well as virtual sessions, so you can receive expert care no matter where you are. And just in time for the holidays, I’m offering $15 off for anyone who gets a B-I-N-G-O in my special Pelvic Floor Bingo game this month, OR $50 off for a Bingo Blackout!! Whether you’re looking to address ongoing symptoms or simply want to support your body’s wellness, pelvic floor therapy is a tool that can make a real difference.