Free PDF
Free pelvic-floor guide
A free pelvic-floor PT-written guide to internal self-massage, why the pelvic floor responds to touch like any other muscle, how to self-assess using the pelvic clock, and how to use a wand safely. Enter your email to get the free PDF.
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Inside the guide
The pelvic floor is a bowl of muscles internal to your body, no different from the shoulders you'd rub when they're tight. Caroline addresses the hesitation head-on and explains the cases a wand actually helps: tension, painful penetration, perineal scar tissue, trigger points, and the deep muscles near the tailbone that external massage can't reach.
A guided self-assessment using the pelvic clock, with anatomy diagrams. Start externally at the perineum with the lightest pressure, pause and check what you feel, then work through the clock positions — including which two to avoid entirely and why.
Positioning, water-based lubricant, and diaphragm breathing as the foundation. Start at five minutes, three days a week, and progress from there, with a clear ceiling on how much discomfort is ever acceptable. Plus the differences between basic, vibrating, and temperature-therapy wands, and Caroline's own picks.
A note before you start
Caroline will always recommend being assessed in person by a pelvic floor physical therapist who can build you a personalized plan. She also knows how hard that access can be to come by, so this guide is written to teach you to assess and treat yourself safely, at your own pace, with your nervous system on your side.
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