Take slow diaphragmatic breaths
Practice pelvic floor drops
Do a body scan and release tension in the hips, thighs, and buttocks
Use warm baths or a heating pad on the lower abdomen or pelvis
Try gentle stretching such as child’s pose, happy baby, or deep squat
Avoid clenching the pelvic floor during the day
Use lubrication during sexual activity if dryness or discomfort is present
Practice relaxation before and during penetration
Consider pelvic floor physical therapy
See a healthcare professional if pain, tightness, or difficulty with penetration persists