10 Gentle Vaginismus Exercises To Relieve Tension

10 Gentle Vaginismus Exercises To Relieve Tension

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Vaginismus is a challenging condition characterized by involuntary pelvic floor  muscle spasms that cause discomfort, pain, and difficulty with penetration. Engaging in targeted exercises focused on alleviating pelvic floor tightness and promoting relaxation can help to alleviate these symptoms so that you can live a more functional, pain-free life. 

This article outlines 12 gentle exercises that can help ease the tension associated with this condition and guide you on a path toward recovery.

1. Deep Breathing

Deep breathing is a foundational exercise that aids in relaxing the entire body, including the pelvic floor muscles. By focusing on slow, deep breaths, you can help promote lengthening of the pelvic floor muscles. 

  • Pick a quiet spot to relax.
  • Place your hands on your stomach and chest.
  • Slowly breathe in through the nose, focusing on expanding through your chest and abdomen.  
  • Pause for a few seconds after your inhale and then exhale slowly through your mouth, try to make your exhale twice as long as your inhale (i.e three seconds inhale, six seconds exhale).
  • Repeat this process for 5-10 minutes, concentrating on the sensation of relaxation with each breath.

Benefits

This exercise promotes relaxation throughout the body by engaging the diaphragm which will then encourage lengthening of the pelvic floor muscles. This will also help to target your vagus nerve, further helping to calm your nervous system and decrease muscle tension. It's a good starting point for any therapy session focused on improving pelvic health.

Tip: Oftentimes, people can get too focused on their belly and start doing belly breathing instead of diaphragmatic breathing. There are key differences here and you want to ensure you are expanding your rib cage all the way around (360 degrees). Try different positions like child's pose or side lying to see if there is a more optimal position for you to acheive this. 

2. Yoga Poses for Pelvic Relaxation

Yoga offers various poses that specifically target the pelvic floor muscles. Poses such as  Child’s Pose, Happy Baby, and Reclining Bound Angle can be particularly helpful.

  • Child’s Pose: Kneel on a mat, touch your big toes together, sit on your heels, then stretch your arms forward and lower your forehead to the floor. Modifications: You can put a cushion or pillow under you for support if you experience tension or restrictions. You want your body to feel supported for optimal results!
  • Happy Baby Pose: Lie on your back, grab the outside of your feet with your hands, and pull your knees towards your armpits. Modifications: you can also grab behind your knees or wrap your arms around the outsides of your knees if flexibility is limited!
  • Reclining Bound Angle: Lie on your back, bring the soles of your feet together, let your knees fall out to the sides, and place your hands on your abdomen. Modifications: place pillows, blankets, or cushions on the outsides of your knees if they don’t fully reach the ground.

Benefits

These poses help  to lengthen or stretch the pelvic floor muscles promoting relaxation, reducing muscle tightness, and promoting blood flow, which is essential for healing.

3. Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) involves tightening and then relaxing different muscle groups throughout the body. This practice can be particularly effective for connecting to your body, improving awareness, and ultimately promoting the body’s ability to relax.

  • Lie down in a comfortable position and close your eyes. Use pillows or cushions as needed for support. 
  • Start by tensing the muscles in your feet for 5 seconds, then relax them for 30 seconds.
  • Gradually work your way up the body, tensing and relaxing each muscle group.
  • Pay particular attention to the regions around the pelvic area - hips, back, abdomen; as you go through these exercises, pay attention to your pelvic floor region. Benefits

PMR may not work for everyone, but it is a great way to connect with your body and build awareness. Becoming more aware of where you hold tension not only helps in reducing pelvic muscle tension but also lowers overall body stress levels, contributing to a more relaxed state that benefits pelvic health.

4. Visualization Techniques

Visualization or guided imagery can be a powerful tool in managing vaginismus by reducing mental stress and encouraging muscle relaxation. While many individuals with this condition have been told “it’s all in your head,” we are just acknowledging that navigating this condition can result in unwanted mental stressors.

  • Choose a comfortable spot to lie down.
  • Close your eyes and take a few deep breaths to relax.
  • Visualize a peaceful scene, such as a beach or a forest. Imagine the sounds, smells, and sensations.
  • Imagine yourself sitting in this safe, serene place, your pelvic floor and sit bones rooted into the ground. 
  • As you breathe in slowly, imagine your body rooting deeper into the surface, feeling supported, then on your exhale, releasing all your tension and stress into the earth. 
  • Focus on this image for several minutes, breathing slowly and deeply.

Benefits

Visualization helps to calm the mind, which is an effective way to reduce physical tension. By mentally practicing relaxation, you can relax pelvic floor muscles, easing the symptoms of the condition.

5. Gentle Stretching

Incorporating gentle stretches can significantly impact the flexibility of the pelvic floor muscles and surrounding areas, reducing tightness and pain.

  • Hip Flexor Stretch: Stand with one foot forward in a staggered stance. Bend your front knee and push your hips forward until you feel a stretch in the front of your hip.
  • Piriformis Stretch: Sit comfortably and place one leg over the other, with one ankle on your knee. Without bending the back or slouching, incline forward (hip hinge)  until you feel a stretch in the back of your hip of your bent knee.
  • Hamstring Stretch: Place one foot up on a low stool, keeping your leg straight. Lean forward from your hips (hip hinge) until you feel a stretch at the back of your thigh.

Benefits

These stretches target the pelvic girdle muscles, which surround the pelvis, and  indirectly influence the pelvic floor muscles.  Regular stretching helps maintain muscle elasticity and improves joint health which is crucial for overall pelvic health.

6. Dilator Therapy

Dilator therapy involves the use of vaginal dilators to gradually train the pelvic floor muscles to relax. This therapy is highly effective for those who experience pain during penetration.

  • Start with the smallest dilator and apply a generous amount of water-based lubricant.
  • Lie in a comfortable, supported position, insert the dilator gently into the vagina, and hold it in place for several minutes, practicing your deep breathing. 
  • As comfort with each size increases, gradually move up to larger dilators over time.
  • Perform this exercise regularly, ideally daily or as recommended by your healthcare provider.

Benefits

Dilator therapy helps in stretching the vaginal muscles, allowing for more comfortable penetration. It also aids in desensitizing the pelvic area to reduce the anxiety and fear that at times causes muscle contraction.

7. Aquatic Therapy

Water exercises can be exceptionally therapeutic for those with vaginismus due to the buoyancy and gentle resistance provided by water.

  • Join a water aerobics class or simply walk in the shallow end of a pool.
  • Perform pelvic tilts and leg lifts while in the water to engage and relax the pelvic muscles.
  • Focus on maintaining slow, fluid movements.

Benefits

Aquatic therapy reduces strain on the body, making it easier to perform exercises without fear of pain. The water's soothing properties also help in reducing muscle spasms and improving overall relaxation.

8. Pelvic Wand Therapy

Pelvic wands are specialized tools designed to help in manually easing muscle tension in the pelvic floor.

  • Choose a non-vibrating or vibrating pelvic wand with a smooth surface and an appropriate size for your comfort.
  • Apply a water-based lubricant to the wand to ensure a smooth insertion.
  • In a private and relaxed setting, gently insert the wand into the vagina, aiming towards any areas that feel particularly tight.
  • Gently move the wand in a motion that feels soothing; it can be side to side or in a circular motion, focusing on relaxing the muscles around it.
  • Spend about 5 to 10 minutes with the wand, depending on your comfort level, and gradually increase the time as you become more accustomed to the sensation.

Benefits

Pelvic wands can reach deep muscles that are otherwise difficult to relax. By applying direct pressure to trigger points within the pelvic floor, these tools can help release tension and alleviate pain, offering a significant improvement in symptoms.

9. Aromatherapy-Assisted Relaxation

Aromatherapy uses essential oils to enhance physical and psychological well-being, and when combined with pelvic exercises, it can help further reduce tension associated with vaginismus.

  • Select calming essential oils, such as lavender, chamomile, or ylang-ylang.
  • Use a diffuser to spread the aroma in a quiet, comfortable room where you plan to do your pelvic exercises.
  • While the essential oils are diffused, perform your regular pelvic relaxation exercises, such as deep breathing or gentle stretching.
  • Focus on the relaxing scents as you execute each exercise, letting them enhance the overall relaxation experience.

Benefits

The scents from essential oils can significantly enhance the relaxation process by engaging the senses, reducing stress, and promoting a peaceful state of mind. This sensory experience can make it easier to perform exercises effectively, as it helps in reducing the psychological barriers to relaxation, such as anxiety and stress. While this may not be as effective as a standalone practice for some, it certainly can enhance your environment and serve as an adjunct to some of these other practices!

10. Mindful Meditation for Pelvic Relaxation

Mindful meditation focuses on being present in the moment and observing bodily sensations without judgment. It can be particularly beneficial for those experiencing pelvic health conditions as it creates a deeper sense of body awareness and relaxation.

  • Choose a private spot free from noise and interruptions.
  • Sit or lie down in a comfortable position, close your eyes, and focus on your breathing.
  • Begin to bring your attention to different parts of your body, starting from your toes and moving upwards to your head. When you reach your pelvic area, pause and focus gently.
  • Observe any sensations you feel in the pelvic region - tightness, tingling, warmth, or maybe none at all. Whatever you notice, do not try to change it; simply observe.
  • Use your breath to help guide relaxation. Each time you exhale, imagine sending a wave of relaxation to your pelvic muscles.
  • Continue this meditation for 10-15 minutes, always returning your focus to your pelvic area and the sensations there if your mind wanders.

Benefits

Mindful meditation helps to decrease stress and anxiety, which are major contributors to muscle tension in the pelvic area. By practicing mindfulness, you can learn to dissociate feelings of fear and discomfort that accompany pelvic muscle contractions and gradually begin to relax.

For those that may say “it's too difficult, or I can’t do it,” remember, this is a practice, and it does not mean you have to ‘turn your mind off’ it is a practice of observing. As soon as you find your mind wandering off, notice that, and come back to your breath. The observation of realizing you’ve strayed is the practice and you’ve achieved it! 

Modifications: Some individuals may find being still ‘activating’ to the nervous system. If this is ultimately doing the opposite, try a walking mindfulness meditation, taking slow steps and focusing on your senses: what do you hear? What do you smell? What do you see? What do you feel?

Getting the Right Support for Vaginismus Exercises

NewFlora provides comprehensive support for individuals experiencing pelvic floor disorders such as vaginismus. Our approach combines professional physical therapy, high-quality pelvic health tools, and educational resources to create a holistic treatment plan.

We offer specialized physical therapy sessions that include personalized assessments and treatments designed to address your unique needs. As experts in pelvic health, we provide the help you need to alleviate pain and gradually move towards long-term recovery. In addition to physical therapy, we have high-quality therapeutic tools such as pelvic wands and dilators to assist in the treatment process.

We believe in taking a compassionate, understanding approach that respects your unique journey. Our goal is to empower you to regain control and joy through tailored support and care.

Starting Your Journey Toward Recovery

Managing this disorder requires patience, understanding, and the right set of tools and techniques. The vaginismus exercises discussed here provide a foundation for relieving pain and also getting a deeper understanding of your body. 

Start your journey with an open mind and patience, as progress can vary from person to person. With the right resources and support, overcoming the challenges of this condition is entirely within reach.

Tags: Affirming my gender An athlete Be able to use a tampon Endometriosis Enjoy sex again Have a successful pelvic exam In menopause Loosen my pelvic muscles Not able to have sex Pelvic trigger point pain post-radiation post-vaginoplasty Premenopausal Vestibulodynia
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Pelvic Wand Benefits: How It Can Bring Relief and Ease Your Worries

Pelvic Wand Benefits: How It Can Bring Relief and Ease Your Worries

In a world where discussions about pelvic health are often shrouded in whispers, understanding and relief can seem just out of reach. This guide aims to shed light on the use of a pelvic wand, a tool that not only mitigates discomfort but can empower you on your journey toward liberation and optimal health. Discover the amazing benefits of using a pelvic wand and the transformative impact it can have on your life. Understanding Pelvic Wands A pelvic wand is designed to provide targeted relief to the pelvic floor muscles. These muscles support the pelvic organs and play a significant role in urinary, bowel, and sexual functions. When these muscles are tight, weakened, or in spasm, it can lead to dysfunction resulting in discomfort, pain, and a decrease in quality of life. The pelvic wand has a unique shape and design that allows for precise control and access to deep tissues, making it an invaluable resource for those suffering from pelvic floor disorders. Key Benefits of Pelvic Wands ●        Targeted Muscle Relief One of the primary pelvic wand benefits is its ability to offer targeted relief. By providing direct access to tense muscles, it allows you to gently massage and release knots and tension spots within the pelvic floor. This targeted approach is often more effective than general therapy techniques, as it addresses the root cause of discomfort directly. ●        Enhanced Muscle Function Regular use of a pelvic wand can significantly improve muscle elasticity and function. It alleviates tightness and promotes relaxation within the pelvic floor, which in turn improves bladder and bowel function, reduces pain during intercourse, and provides an overall enhancement in pelvic health. For muscle tension and pain, a vibrating pelvic wand may help to enhance blood circulation in the pelvic region, contributing to the overall relaxation of pelvic floor muscles. An improvement in circulation and muscle relaxation can be particularly beneficial for individuals experiencing conditions like vaginismus, pelvic floor dysfunction, or chronic pelvic pain. In addition to increased blood flow, the vibration may act as a distraction, giving the brain an additional input of information and essentially ‘distracting’ from the pain. ●        Non-Invasive Solution For many, the appeal of the pelvic wand lies in its non-invasive nature. It provides a discreet, at-home solution for managing and mitigating pelvic floor issues without the need for surgical interventions, pharmaceuticals, or pain management strategies like injections (i.e. botox or trigger point injections). This aspect is particularly beneficial for those who prefer gentle and holistic approaches to pelvic health. ●        Empowerment and Autonomy Using a pelvic wand can empower you to take an active role in your healing process. It offers autonomy and convenience, allowing for self-treatment in the comfort and privacy of home. Many individuals who have pelvic pain often describe being disconnected from their body, using a pelvic wand offers a way to improve this connection to your body, especially the pelvic floor. These two factors will boost your confidence and give you a positive outlook on the healing journey. Incorporating Pelvic Wands into Your Routine While the benefits are clear, the effectiveness of a pelvic wand greatly depends on its correct usage. It's important to start slowly, using gentle pressure and gradually increasing as comfort allows. Incorporate the wand into your regular self-care routine to maximize the benefits and promote long-term relief and health. Consult with a pelvic health specialist at NewFlora to get guidance and personalized advice on the proper use to ensure safety and gain the most benefits. We are committed to helping you take back control of your pelvic health. A Gateway to Improved Pelvic Health The benefits of a pelvic wand are far-reaching, offering not just physical relief but also emotional and psychological reassurance. It stands out as a pivotal tool in the landscape of pelvic health care, providing a means to directly address and mitigate the source of pelvic discomfort. Embracing these benefits is just the first of many steps in your journey towards healing, autonomy, and reclaiming pleasure in your life. With the right guidance, you can take back control and make significant strides towards optimal pelvic health.

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