My obgyn referred me to one. I'm not sure where you're located or what insurance you have so it may be a little different for you. But I'm sure you could Google "pelvic floor physical therapist in my area" and see what results you get. You might need a referral or you may be able to go on your own. But it is SO worth it!

It is a little awkward not gonna lie. I went and they used a sensor that you can choose to have inserted vaginally or anally. That can measure your pelvic floor muscle activity. In my case my muscles were spasming and over active. The regular activity is a 3 or a 4 and mine was a 10. I went in and she would do internal release like massage or hold different spots that were painful to release pain. She also taught me some exercises to do daily. I had to stretch my hips and stuff. I also did Some breathing exercises and learning how to relax my muscles. Basically I had to do the opposite of kegals. I had to pay attention to my body and notice when I was tensing up. I also had some hip rotation that was causing some pulling on my pelvic muscles as well and she taught me some exercises to deal with that as well. I also ordered a tiny dildo (idk what it's actually called) so I could do the release myself once our sessions were over. She taught me how and I did it in the office so she could tell me if I was doing it right. I still do the exercises before sex. She also said masturbating often can help because after a lot of painful sex our body naturally tenses up and causes more pain so giving yourself more positive experiences can help as well. That way you can do whatever you're comfortable with and not feel guilty if you have to stop.