When we think about improving pelvic floor function, exercise is often the first thing that comes to mind. Pelvic floor exercises, breathing techniques, mobility work, and strength training can all play an important role in helping the pelvic floor function effectively. However, sometimes exercise alone isn’t enough to provide the relief we’re looking for.
Depending on the symptoms you’re experiencing, your pelvic floor may benefit from additional support or manual release techniques. There are several tools available that can help support the pelvic floor, reduce feelings of discomfort, and improve your ability to relax and release tension.
I love combining movement and exercise with different manual release modalities because they can work together to help improve pelvic floor function. If you’re experiencing symptoms such as pelvic heaviness, tension, tenderness, or discomfort, incorporating additional tools into your routine may be worth exploring.
Let’s look at five different pelvic floor tools that can help provide additional support and relief.
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Understanding the Pelvic Floor and Why It Needs Support
Before exploring the different tools, it’s helpful to understand what the pelvic floor does and why supporting these muscles is so important.
Your pelvic floor is a sling of muscles located at the bottom of your pelvis. These muscles form an important connection between your lower body and upper body, helping transfer and manage forces throughout your body.
The pelvic floor has several important responsibilities, including:
Bladder and bowel control: The pelvic floor muscles help control the sphincters responsible for keeping urine and stool in until you’re ready to use the bathroom.
Pelvic organ support: These muscles provide support for the pelvic organs, including the bladder, uterus, and rectum.
Stabilization: The pelvic floor works together with the deep core muscles to help stabilize your pelvis and trunk during movement.
Lymphatic flow: The pelvic floor plays a role in supporting lymphatic flow through the pelvis.
Sexual function: The pelvic floor contributes to sexual function and plays an important role in how these muscles contract and relax.
Because the pelvic floor has so many responsibilities, it’s important to support its ability to both contract and relax.
Sometimes, pelvic floor symptoms are related to muscles that aren’t coordinating effectively with movement. Other times, the muscles may feel particularly tense or tender, or you may need additional external support to help manage pressure through the pelvis.
This is where pelvic floor tools can be helpful.
Rather than relying exclusively on exercise, we can explore different forms of external support, massage, and internal release to address what the pelvic floor may need.
1. External Pelvic Floor Support Garments
One of the simplest ways to provide additional support to your pelvic floor is through supportive clothing or garments.
There are several types of supportive underwear and postpartum garments designed to provide gentle external pressure against the perineum. This can be especially helpful if you’re experiencing pelvic heaviness or symptoms associated with pelvic organ prolapse.
Supportive Postpartum Underwear
Supportive postpartum underwear can provide gentle external support around the perineal area.
One example is supportive underwear from My Pelvic Floor Muscles. This style is designed to fit underneath your regular clothing without being noticeable, with a thong-style design.
The benefit of this type of garment is that it provides a little bit of external support against the perineum.
Why might this help?
Sometimes, when we don’t feel supported through our pelvic floor, we compensate by unconsciously clenching our pelvic floor muscles or glutes. This can happen when we’re experiencing sensations of heaviness or instability.
Providing a little external support may help you feel more supported, allowing you to relax rather than constantly holding tension through the pelvic floor.
This can be particularly helpful if you’re experiencing symptoms such as pelvic heaviness associated with prolapse.
The goal isn’t to force the pelvic floor into a particular position but rather to provide additional support that may help you feel more comfortable throughout your day.
Supportive Bloomers
Another option is a supportive bloomer-style garment.
Love Steady offers a bloomer that uses a thicker, supportive fabric. Compared to the underwear-style option, this garment has a higher waist and provides more coverage around the buttocks.
One benefit of this style is that it offers support for both the pelvic floor and the abdomen.
This can be especially helpful during the postpartum period when your body is recovering and you may appreciate additional support through your abdominal and pelvic regions.
I personally found this type of garment particularly helpful during my postpartum recovery. The thicker fabric provided a supportive feeling through my abdomen and pelvic floor while I was healing.
If you’re looking for something that offers more coverage and abdominal support in addition to perineal support, a bloomer-style garment may be an option to consider.
2. Belly Bands for Pregnancy-Related Pelvic Floor Symptoms
Another type of external support that can be helpful is a pregnancy belly band.
While supportive underwear and bloomers are often useful postpartum, belly bands are particularly relevant during pregnancy.
As your pregnancy progresses, your growing belly changes how your body manages pressure and load. The additional weight and pressure through your abdomen can sometimes contribute to pelvic floor symptoms.
If you’re experiencing more pelvic heaviness or discomfort during pregnancy, providing additional support around your belly may help reduce some of the pressure directed toward your pelvic floor.
How Do Pregnancy Belly Bands Work?
A pregnancy belly band wraps around your abdomen to provide additional support for your growing belly.
I like to think of something like the Love Steady Pro Bump Band as a sports bra for your belly. Just as a supportive sports bra helps support the breasts during movement, a belly band provides additional support for your growing abdomen.
The goal is to help support the weight of your belly so that your pelvic floor isn’t managing quite as much downward pressure.
There are several different types of pregnancy support garments available, including:
Belly bands that wrap around the abdomen.
SI joint support braces.
Pregnancy support belts designed to help support the growing belly.
Some of these options may even be covered by insurance, depending on your plan and the specific product.
If you’re experiencing pelvic floor symptoms during pregnancy, a belly band may be a helpful tool to explore. Finding the right amount of external support can sometimes make everyday activities and movement feel more comfortable.
3. Massage Balls for External Pelvic Floor Release
External massage tools are another great option for addressing pelvic floor tension.
One of my favorite ways to work on the pelvic floor externally is by using a massage ball or lacrosse ball.
While these tools aren’t inserted internally, they can help release tension in the surrounding glute muscles and tissues that connect with the pelvic floor.
The glutes and pelvic floor work together as part of the larger pelvic and hip system. When we’re experiencing tension or discomfort, addressing the surrounding musculature can be a helpful part of our overall approach.
How to Use a Massage Ball for Pelvic Floor Release
You can use a massage ball or lacrosse ball while sitting on the floor or in a chair.
Start by placing the ball underneath one side of your glute musculature. Slowly shift your weight onto the ball until you find an area that feels particularly tender or like a trigger point.
Once you find that spot, you can begin exploring different movements with your leg.
For example, try moving your leg through:
Hip flexion: Bring your knee forward toward your chest.
Hip extension: Move your leg backward.
Hip abduction: Move your leg away from the midline of your body.
Hip adduction: Bring your leg toward the midline.
Internal rotation: Rotate your leg inward.
External rotation: Rotate your leg outward.
As you move through these different positions, you’re changing how the surrounding glute muscles are positioned while applying pressure through the massage ball.
You can explore these movements slowly and notice which positions provide the most relief.
Rather than simply sitting on the ball and holding pressure in one place, incorporating gentle leg and hip movements allows you to explore the surrounding tissues in different positions.
Why Use External Massage Tools?
External massage tools are a great option if you want to work on releasing tension around the pelvis without using an internal tool.
They can be especially helpful for addressing tension in the glute musculature while incorporating different hip movements.
You can also combine massage ball work with other mobility exercises to help improve how your hips and pelvis move.
If you’re interested in exploring more external pelvic floor release techniques, incorporating a foam roller alongside massage balls can provide additional options for working through the surrounding muscles.
4. Internal Pelvic Floor Release With a Pelvic Wand
In addition to external massage tools, there are internal tools that can be used to address pelvic floor muscle tension.
One of these tools is a pelvic wand.
A pelvic wand is designed to help you access the internal pelvic floor muscles and apply pressure to areas that feel particularly tender or tight.
One example is the Intimate Rose pelvic wand. This tool has an S-shaped design that provides additional leverage when working with the internal pelvic floor muscles.
The curved shape makes it easier to reach different areas of the pelvic floor and apply pressure to specific spots.
How Does a Pelvic Wand Work?
A pelvic wand can be used for internal myofascial release.
Myofascial release involves applying gentle, sustained pressure to areas of tension within the muscles and surrounding connective tissues.
If you’re experiencing a particularly tender or trigger-point-like area within your pelvic floor, a wand can help you apply targeted pressure to that spot.
Rather than trying to massage the entire pelvic floor, the goal is to identify specific areas that feel more tender and spend some time allowing those tissues to relax.
How to Use a Pelvic Wand
One position I personally like for using a pelvic wand is a half-lunge position in the shower, with one leg elevated on a stable surface.
This position can provide access to the pelvic floor while allowing you to adjust your hips and legs as needed.
The general approach involves:
Find a comfortable half-lunge position with one leg elevated.
Gently insert the pelvic wand vaginally.
Use the curved portion of the wand to access an area of the pelvic floor that feels tender or trigger-point-like.
Apply gentle pressure to that area.
Breathe while maintaining the pressure.
Experiment with small movements of your leg or hips to explore how different positions affect the sensation.
Move to another tender area and repeat as appropriate.
As you work through the different areas, pay attention to what feels helpful for your body.
You may notice that certain positions or movements make it easier to access particular areas of tension.
For comfort, avoid directing the wand straight toward the front or straight toward the back.
It’s important to remember that internal release should be approached gently. You aren’t trying to forcefully push into the muscles or create additional discomfort.
When Should You Avoid Using a Pelvic Wand?
There are certain situations when an internal pelvic wand is not appropriate.
If you’re pregnant and your healthcare provider has prescribed pelvic rest, meaning nothing should be inserted into the vagina, using a pelvic wand would be contraindicated.
In that situation, you should avoid internal pelvic floor tools and follow your provider’s instructions.
Combining Pelvic Wand Release With Exercise
One of the reasons I enjoy using a pelvic wand is that it can complement the exercises I’m already doing.
For example, I personally experience prolapse symptoms and have found that internal myofascial release can be helpful when I notice a particular area of my pelvic floor feeling more tender or trigger-point-like.
However, I don’t rely on the wand alone.
I like combining internal release with exercises that help improve pelvic mobility, core coordination, and how the pelvic floor integrates with movement.
The combination of manual release and movement can be a helpful approach when working toward better symptom management.
5. Red Light Therapy for the Pelvic Floor
Another tool that can be incorporated into your pelvic floor routine is red light therapy.
While this might sound like an unusual option for pelvic floor support, there are internal pelvic wands designed specifically to provide red light therapy.
Some of these tools also include a vibration setting.
Unlike a traditional pelvic wand, which is designed with a curved shape to provide leverage for internal myofascial release, a red light therapy wand has a different primary purpose.
You may be able to use the tip of the device to apply some pressure, but it doesn’t provide the same leverage or targeted access as an S-shaped pelvic wand.
Instead, the focus is on using red light as a different modality to support pelvic floor healing and recovery.
How to Use a Red Light Therapy Wand
The approach I personally use is fairly simple.
I find a comfortable position in bed, insert the red light therapy wand vaginally, and turn on the red light.
From there, I relax and allow the device to work for approximately 10 minutes.
I typically use this tool when I’m experiencing more noticeable pelvic floor symptoms, such as:
Increased pelvic heaviness.
Pelvic floor discomfort.
Pain or tenderness within the pelvic floor.
In my personal experience, when I’m feeling more symptomatic, using the red light therapy wand for about 10 minutes often leaves me feeling noticeably better the following day.
I’ve found it to be a helpful addition to my pelvic floor routine, particularly when I’m experiencing increased symptoms.
It’s important to recognize that this is my personal experience rather than a guarantee that red light therapy will provide the same results for everyone.
Red light therapy may offer benefits related to inflammation and healing, but it is a different approach from traditional internal massage and release.
Is Red Light Therapy Worth the Investment?
One consideration is the cost.
Red light therapy pelvic wands are generally much more expensive than traditional pelvic wands.
If you’re deciding between the two, think about what you’re hoping to address.
If your primary goal is to apply targeted pressure to specific areas of pelvic floor tension, a traditional S-shaped pelvic wand offers more leverage for that purpose.
If you’re interested in exploring red light therapy as an additional modality for pelvic floor support and recovery, a red light therapy wand may be something to consider.
You don’t necessarily need both tools. The best option depends on your symptoms, goals, and what feels accessible to you.
How to Choose the Right Pelvic Floor Tool
With so many different pelvic floor tools available, it can be difficult to know where to start.
The most important thing to remember is that you don’t need to purchase every tool available.
Instead, think about the symptoms you’re experiencing and what type of support you’re looking for.
Here is a quick breakdown of the different options:
| Pelvic Floor Tool | Primary Purpose |
|---|---|
| Supportive underwear | Provides external perineal support, particularly postpartum |
| Supportive bloomers | Provides pelvic floor and abdominal support |
| Pregnancy belly band | Supports the growing belly and may reduce downward pressure on the pelvic floor |
| Massage ball or lacrosse ball | Helps release tension in the glute musculature and surrounding tissues |
| Traditional pelvic wand | Provides targeted internal myofascial release |
| Red light therapy wand | Offers an additional modality for pelvic floor healing and recovery |
You may find that one tool is more helpful than another depending on whether you’re experiencing pelvic heaviness, muscle tension, tenderness, or pregnancy-related discomfort.
It’s also worth remembering that these tools serve different purposes. A support garment isn’t doing the same thing as an internal release tool, and a massage ball isn’t a replacement for exercises that help improve pelvic floor coordination.
Think of these tools as additional options that can complement your overall pelvic floor routine.
Why Pelvic Floor Tools Should Be Combined With Movement and Exercise
Although these tools can be helpful, I don’t recommend thinking of pelvic floor support as something that only happens through manual release or external support.
Movement and exercise are still incredibly important.
Your pelvic floor needs to coordinate with the rest of your body as you move, lift, exercise, and perform everyday activities.
Sometimes, manual release can help address an area of tension that makes movement uncomfortable. External support can help you feel more supported while managing everyday pressure. Red light therapy may be another modality you choose to explore.
But we also want to help the pelvic floor function effectively during movement.
This is why I love combining different approaches.
For example, if you’re experiencing prolapse-related symptoms, you may benefit from combining supportive garments with exercises that help improve pelvic floor coordination and pressure management.
If you’re experiencing tension or tenderness, you may explore external massage or internal myofascial release alongside mobility and breathing exercises.
The goal is to support the pelvic floor as part of your entire body rather than focusing on the pelvic floor in isolation.
Final Thoughts
If you’re experiencing pelvic floor symptoms and feel like exercises aren’t providing enough relief, it may be worth exploring some additional modalities.
There are many ways to support your pelvic floor beyond traditional exercise.
External support garments can help provide additional support to the perineum and abdomen. Belly bands may help support your growing belly during pregnancy. Massage balls can help release tension in the glute musculature, while pelvic wands offer an option for internal myofascial release. Red light therapy is another modality you may want to explore for pelvic floor recovery.
You don’t need to purchase all of these tools.
Instead, consider what you’re experiencing, what type of support may be helpful, and which options are accessible to you.
Sometimes, combining movement and exercise with additional support or manual release can make a meaningful difference in how your pelvic floor feels and functions.
If you’re looking for more ways to support your pelvic floor, check out our free pelvic floor exercise playlist. You can also explore our Pelvic Floor Foundations workout program, which includes more than 35 workouts specifically designed to support pelvic floor function.
Use code YOUTUBE10 to receive 10% off the program, along with our other online fitness programs and educational courses.
Remember, pelvic floor health is about more than just strengthening your muscles. It’s also about helping them relax, coordinate, and respond to the demands of everyday life. Exploring different tools and approaches can help you find the support your body needs.
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