Pompoir Beginner Wiki

A wiki and hub for beginner pompoir practice

Squeeze & Pull

Table of Contents

  1. What this move is
  2. What it trains
  3. What it should feel like
  4. Step-by-step instructions
  5. Sets, reps, positions, and weekday placement
  6. Common beginner mistakes
  7. GIF demo slot
  8. Figure/source note from the PDF
  9. Related exercises
  10. When to pause, scale down, or stop

What this move is

Plain-language subtitle: close the side walls, then lift.

This exercise adds a new layer to the basic contraction. Instead of going straight into a pull, you first try to bring the right and left walls of the canal toward each other through a series of short pulses. Once that squeeze is active, you add the upward pull of a contraction.

What it trains

  • awareness of the side walls
  • the ability to build a squeeze gradually
  • combining a horizontal "close" with a vertical "pull"
  • patience with subtle sensations

What it should feel like

At first, this motion may feel much smaller and stranger than a regular contraction. That is normal. The PDF explicitly says the squeezing motion is tricky to grasp and gets stronger with time.

If it helps, think "narrow first, lift second."

Step-by-step instructions

Animation slot reserved

Needs a custom demo for lateral wall pulses followed by a pull.

Status: needs_creation

  1. Try to bring the right and left walls of your vaginal canal together in one short pulsing motion.
  2. Keep that squeeze active and repeat the pulsing action, bringing the walls closer and closer together.
  3. Stop when it feels like you have closed the canal as much as you can.
  4. While holding that squeeze, perform a contraction by pulling vertically, like you are trying to hold in your pee.
  5. Relax.
  6. Repeat 15 times.

Sets, reps, positions, and weekday placement

Weekday placement: first exercise on Tuesdays.

Position Repetitions
Sitting 15
Standing 15

Common beginner mistakes

  • expecting a giant movement right away
  • pulsing once and calling it done
  • losing the side squeeze before adding the pull
  • turning the exercise into a generic full-body clench
  • getting frustrated because the motion feels more subtle than a regular contraction

GIF demo slot

Primary GIF slot: needs_creation

This page needs a visual that shows the difference between side-wall pulsing and the follow-up pull.

Figure/source note from the PDF

Source: PDF pages 7-8.

Figure labels: A-F show the pulsing squeeze building toward the pull.

When to pause, scale down, or stop

Scale down if you cannot find the side-wall cue at all. Good beginner options:

  • do fewer pulses before the pull
  • practice only the squeeze setup for a few reps
  • switch to a position where sensations are clearer, often sitting or laying down

You are allowed to spend time just learning what "side to side" feels like.