5 Pelvic floor exercises for vaginismus: How to do them.

Verified by Dr. Vaishali Sakpal Rane (MBBS, DGO Obstetrics and Gynaecology, DNB Obstetrics and Gynaecology)

Do you find penetrative sex difficult or painful ? Do you find it difficult to insert a tampon in your vagina? If the answer is yes, you might be suffering from Vaginismus! Vaginismus is a condition where pelvic muscles contract involuntarily, closing the vaginal opening making vaginal penetration difficult or impossible. Many women choose to suffer this in silence and blame themselves for not being able to have a healthy sexual life. They often feel very shy to discuss this issue even with the doctor. But there are several methods of treatment and pelvic floor exercises for vaginismus are one of the best treatment when done under proper guidance.

Vaginismus can be Primary or Secondary:

In primary vaginismus vaginal penetration has never happened whereas in secondary vaginismus vaginal penetration has happened earlier but can’t happen in the present. Secondary vaginismus can be caused due to vaginal dryness, menopause or certain infections. 

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Vaginismus, if not addressed at the right time, in the right way, to the right person, can take a toll on your relationship. Having said that, vaginismus is very much treatable, there are various strategies to treat vaginismus.

One of these are pelvic floor exercises and stretches to relax and train the pelvic muscles. So basically they are pelvic floor muscle relaxing techniques.

We are sharing a  few pelvic floor exercises for vaginismus that you can practice at the comfort of your home and can include it in your daily routine. You can also practice some of these exercises while you are off to work even without letting anyone around know about it.

So let's learn!

Breathing exercises for vaginismus

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These are deep breathing exercises for relaxing the pelvic muscles. Lay down on your back and focus on your breathing pattern. As you inhale your belly rises and your chest flares out , when you exhale belly and chest come back to their resting position. Continue this for a few minutes. Now concentrate on your pelvic floor.

Pelvic floor muscles are arranged in diamond shape of diamond between the pelvic bone in the front and tailbone behind and the 2 seat bones on either side.

So as you inhale the pelvic floor drops down i.e it relaxes and when you exhale the pelvic floor lifts up. It is a very subtle movement that you can feel your tailbone dropping and lifting as you inhale and exhale respectively. Do this exercise for 2 min a day . You can also do it on a firm chair in your office.

Pelvic floor drop exercises for vaginismus

This exercise helps to stretch the pelvic floor and improve the motility of the pelvic floor. Similarly as said in the breathing exercises lay down on your back, while you inhale try to bear down as if you are passing gas or laying eggs. Whatever imagination suits you best you can practise. Repeat this 20 - 30 times for 2 times in a day.

Deep squat exercises for vaginismus

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You may take help from a chair or a table . While standing, hold the back of the chair or table, press your hip backward and sink in a deep squat . As you go down, breathe deeply and imagine dropping the pelvic floor. Be in this position for 1-2 min.

Child pose 

Kneel down and press your hips against your toes , now bring your trunk forwards with arm overhead and breathe deeply. Be in this position for 2- 3min.

Happy Baby pose 

Lie on your back, bring both knees towards the chest and try to reach the big toes. Now extend the knees and let the feet face towards the ceiling. Do deep breathing and maintain this position for 2 - 3 min.

Along With these exercises there are other methods to tackle vaginismus like vaginal dilators. Do not suffer in silence and get help from a health care  provider if you are facing Vaginismus.