As part of the process to overcome vaginismus, you need to do a variety of exercises. Vaginismus exercises help you deal with the physical and mental aspects of Vaginismus. You can do all of these exercises by yourself, at home, as long as you have the right guidance.
In this article, I am going to talk about the various types of exercises that you need to do to achieve a full recovery. You need to do all of them to get the best results. They work on different things and they are all required.
Rest assured that none of these exercises need to be painful. They may be uncomfortable at first and require a bit of practice and getting used to. However, they should not pose a problem for you if you are committed to getting over this problem.
Three types of exercises which I teach in my Vaginismus treatment plan and which I will talk about on this post include:
- Tension release exercises.
- Pelvic Floor Muscles awareness exercises.
- Insertion exercises with vaginal dilators.
So, let’s talk about each of these 3 types of Vaginismus exercises.
1. Tension Release Exercises
This type of exercises help you determine whether your muscles are relaxed or contracted. This is done by consciously contracting and relaxing your muscles and learning to differentiate between both feelings. In the muscles that you are used to employ, such as your arms and legs, this may be easy and even immediate. However, in smaller, less consciously used muscles, such as the pelvic floor muscles, this may prove a challenge at first.
This is why you need to train your body and mind to become adapt at gaining awareness of the sensations of your muscles. By doing so, you will become better at releasing tension in your muscles. Let’s look at one such exercise which you can do at home today:
You do the exercise by lying down and bringing your focus to your body. You let your thoughts focus on the tension you feel in the body and you consciously relax the tension in the body, by mentally noting how a specific part of your body becomes relaxed. One way is by starting by focusing on the feet and moving upwards with your mind to your knees, then your thighs, then your buttocks, lower back, upper back and shoulders, arms, neck and finally your head.
Don’t hurry to move to the next area of your body before you feel the relaxation completely. Your body should feel heavier and warmer and gradually more and more relaxed as you move along in your mind through your body.
2. Pelvic Floor Muscles Awareness Exercises
Your pelvic floor muscles control the vaginal area. These are the muscles that involuntarily contract before penetration. These contractions are the cause of Vaginismus. This is why the core of my treatment plan deals with these muscles. Your goal is to get a higher level of control over these muscles and reeducate them to not contract before sexual penetration as they do today.
First, though, you need to gain a higher level of awareness of these muscles, which you seldom use consciously in your day to day activities. Let’s look at one example of a pelvic floor awareness exercise:
Try to focus your attention on the pelvic floor muscles right now and relax them as you read these words. Imagine how the pelvic floor run from the pubic bone at the front lower part of your abdomen and runs all the way to the tail bone at your back. The pelvic floor muscles can be felt by gently opening and closing the vagina. This action is compared to pulling in and relaxing the muscles. To relax these muscles completely, you can add deep abdominal breathing and focus your mind on relaxing.
3. Insertion Exercises With Vaginal Dilators
You want to gradually prepare your vagina to accept penetration. This is done by using vaginal dilators of various sizes. You begin with very small dilators and work your way up to a dilator which is similar in size to the average penis.
This allows you to get used to the feeling of penetration and teaches your mind that it is possible to achieve a pain-free penetration. This will end the automatic aversion to penetration and allow you to have enjoyable sex.
Every time you insert a dilator, it helps to reeducate the pelvic floor muscles to relax and allow the insertion.
You can find instructions which explain how to perform all of these exercises in the Defeat Vaginismus self-treatment plan. If you follow these instructions, you can expect a full recovery.
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