Stretches for Vaginismus to Help with Dilation - Pelvic Floor Relaxation
ฝัง
- เผยแพร่เมื่อ 1 ก.พ. 2021
- If you are suffering from vaginismus, it can be helpful to do some pelvic floor relaxation exercises before dilation. In this sequence, we will utilize Yin yoga stretches that focus on the adductors to reach through the connective tissue system helping to release tension within the pelvic floor.
Yin Yoga is a practice where you relax into the discomfort in your connective tissues. There should be no pushing or pulling when you practice yin. I explain the use of props as we are going into each pose to ensure you support yourself. It is not an extreme stretching practice, but rather a relaxation into mild discomfort in your connective tissues. As you relax into the support of the props, the discomfort should dissipate and the tension should release. In yoga we call the discomfort your edge. You are the only one who can find your edge, you should never move beyond your edge into a place of pain. Practice with compassion and you should ease back if you feel you are going beyond the edge at any point.
For vaginismus, you can read this article for more tips on helping to get your nervous system to relax which goes a long way towards overcoming vaginismus: theflowerempowered.com/2020/1...
You can also watch this video for some tips on using dilators: • How to Use Dilators Fo...
Products mentioned in the video:
🛒 Dilators - 10% off with code FLOWEREMPOWERED - geni.us/4QGBe5E
🛒 Ohnut - 10% off with code EMPOWERYOURFLOWER - geni.us/U7GBT
Sign-up for any of our online training courses for just 14.99 USD per month - geni.us/LoveYourPF
Sign-up for any of our online training courses for just 14.99 USD per month - geni.us/LoveYourPF
----------------------------------------------------
👩🏼⚖️ DISCLAIMER - Please read the disclaimer before trying any exercises: theflowerempowered.com/discla...
----------------------------------------------------
BUY THE BOOK
📓 Black and white version - geni.us/PiNCfYB
📕 Full color version - geni.us/t3x0A
📱 Digital version - geni.us/0WWlg
----------------------------------------------------
WORK WITH ME
Get 20% off paid courses and coaching using code 20PERCENT
👉🏼 FREE 30-Day Challenge Sign-up - geni.us/kM3m
👉🏼 Empower Your Flower Online Course - empoweryourflower.teachable.c...
👉🏼 Have some one to one time with me - empoweryourflower.teachable.c...
----------------------------------------------------
🤝 GAIN ACCESS TO OUR COMMUNITY
community.theflowerempowered....
----------------------------------------------------
🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.
👉🏼 Pelvic Floor Dysfunction - theflowerempowered.com/knowle...
👉🏼 Incontinence - theflowerempowered.com/knowle...
👉🏼 Pelvic Organ Prolapse - theflowerempowered.com/knowle...
👉🏼 Pelvic Pain - theflowerempowered.com/knowle...
👉🏼 Vaginismus & Dyspareunia - theflowerempowered.com/knowle...
👉🏼 Fecal Incontinence - theflowerempowered.com/knowle...
----------------------------------------------------
🌍🌎🌏 FIND LOCAL SPECIALISTS 🌍🌎🌏
Find a pelvic floor physical therapist, gynaecologist or other specialist to help you overcome your pelvic floor dysfunction
📍Find local specialists - specialists.theflowerempowere...
----------------------------------------------------
💝 LOVING THE VIDEOS? SUPPORT THE CHANNEL ON PATREON 😄 - / theflowerempowered
----------------------------------------------------
👋 SOCIAL MEDIA 👋
📹 INSTAGRAM - @theflowerempowered.com
➡️ FACEBOOK - / theflowerempowered
Need music for your videos? I use epidemic sound - Here is my referral link: geni.us/Bipym
![[TH] G2 vs PRX | EDG vs FUT - VALORANT Champions 2024 DAY 4](http://i.ytimg.com/vi/Bkr_qM7dIaM/mqdefault.jpg)
Thanks for watching! If you are struggling with vaginismus and would like to follow a structured program, click this link for my Overcoming Vaginismus course: geni.us/0wjwU
Just here to remind you ladies that you will beat this condition!
So happy that there is videos on this now to help with the pelvic floor, years ago you could not find anything! Thank you!!
Love this encouragement! 💕
Been 6 months.. Im suicidal from the pain and N.O.T.H.I.N.G helps.
@@Vixinaful Don't give up !!!! God bless you!
Very true…i ovecame vaginusmus after 2 years of marriage
I just want to say that I am extremely thankful for these videos. I have had issues with tampons for as long as I can remember, but recently (even after a week of exercises) I was able to insert it bit by bit. It was still a little uncomfortable but that was still the first time I successfully inserted a tampon and I know that it is thanks to your videos❤ I wish vaginismus was talked about more.
Debbie, I'm so happy to hear that you've had some success with these stretches. The body is such an amazing self-healing organism. The stretches are Yin Yoga style and they encourage a let go while communicating safety the nervous system. Stick with it and you will overcome your vaginismus 🌺💕
That’s nice to hear!! I have a question, were u also dilating after the exercises or did u just do the exercises?
@@TheFlowerEmpowered
Ca these exercises be done after intercouse?
Debbie Bruns
Insert tampons is bad for virginal especially period store in it
Congrats Debbie omg 💚💚💚💋💋
Hi im 29. I have vaginismus, finally this year i faced this fear. I went to the gyne , and what they are doing is electrical stimulation but in reality i dont feel thats really working with the relaxation of the muscles... yes I bought a dilator kit, most of the time I am tense. I cannot just "relax" and try to insert the dilator without feeling any pain it doesnt work that way. Thats why I decided to watch this videos and I am going to try them before the insertion, for a better dilation. Like she said, its a sloooow process, try not to be so hard on yourself, just so you know If you have vaginismus your are not alone. I will come back and let you know if this video helped me.
Hi Moona, it's good that you are giving yourself time with your dilation. As well as doing relaxation exercises, body scanning meditation (yoga nidra) can also be helpful as it calms the nervous system and teaches you to find and release tension. I would love to hear how you are getting on 🌺💕
Did it helped?
How is it going?
like my comment to let me know please
So did it work .. ? :/ I’m really nervous about my first time as tampons are basically impossible to get in. I want to try something that definitely works :(
these videos mean a lot to me. thank you so much for giving me so many great exercises to work with
You are so welcome 💕
Thank you for this video❤
I want to tell you how much I appreciate your information and I send you many blessings.
Thank you so much for your kind words, they have really brightened my day ☀️🌸😊
It's so sad. I cry when I have a pelvic exam or have vaginal intercourse. Everyone always told me to suck it up, and stop whining. I am hopeful more women will learn about vaginismus, and they don't have to suffer in silence.
I’m sorry to hear you have been having such a hard time with vaginismus. Breaking the taboo surrounding pelvic floor dysfunction is my mission. It requires creating awareness, and to do that, we really need to talk openly about these conditions.
Not sure if you have seen this article already but it might help 💕🌸
theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Thank you so much for making the video.
Glad it was helpful!
Thank you so much for making these videos.
You are so welcome 🌸💕
I hate the mere thought of dilating. It's like "Oh, plug it up and stop whining." Vaginismus is caused by extreme inner pressure and anxiety. Why are women who suffer from it reduced to their hole and the actual problem so rarely addressed?
I hear you. Like all pelvic floor dysfunctions, the root cause is often ignored, and even more so with Vaginismus. I’m hoping that breaking the taboo surrounding these conditions will make it easier to overcome them.
That’s not at all the attitude people have. Please stop the fake outrage. I have recently been diagnosed, and I’m doing all the exercises my doctor recommended and have felt the difference. The physical aspect is every bit as important as the mental and emotional aspect.
@@ntmn8444 I can only speak from decades of painful experience. If you are making better ones, I'm glad for you.
@@ntmn8444 can you tell me the excersizes you did and when are you supposed to do them?
@@Pomoscorzo why you watching her if dislike her
Your videos are godsend. Can’t thank you enough 🙏
you are very welcome, I’m so glad you find them helpful 😊🌸
Thank you for your videos , they have help me so much! I feel less tense!💜💜
I'm so glad to hear that!
omg i cannot thank u enough this is the only thing that's worked after two years of trying 😭
I’m so glad it helped 😊🌸
Doing these exercises along with using things like vaginal dilators and a daily supplement to increase vaginal lubricant naturally is what I am doing. I’m still waiting on my vuva vaginal dilators to arrive in the mail but for once in my vagina issues world, I am hopeful there’s things on the market that can help us naturally instead of harsh prescriptions or surgery. Sadly, it’s taking me 20+ years to realize sex shouldn’t be painful and women should also enjoy it but now that I know I can do something to help my situation.
I’m sorry to hear you have suffered for so long. Hopefully exercise and dilation will help 😊
What supplements have helped? Would like to know. Thank you.
@@latebloomer9209 I would also like to
Know the supplement
What supplements you’re taking?
Hi 💕💗💗
I found this very calming, thank you so much. I haven’t managed to start dilating yet but I’m definitely going to keep doing this video until I get the confidence to begin. Thank you 💕
Really glad you enjoyed it. Let me know if you have any questions when you start dilating. I have written a short article here that could also be interesting: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Good luck with dilation! I started and I was nervous but I’ve progressed so much. Just be gentle with yourself ❤️♥️❤️♥️
Thank you for so much love in your video, the calming music that make me think on how much hidden stress we have in our lives for non important things untill we have problems like this(pelvic floor disease on my case) , some people think is just nothing but its so sad to wake up every morning with pain when u were completely healthy.So thanks for share this video , hope to help me to get back to my normal life.
You are so welcome Daniela. There are lots more relaxation videos on the channel. You will likely find a few poses that are helpful, and if you practice those regularly, you should see improvement. Good luck 🍀🌸
I am so appreciative of these videos, thank you so much
You are so welcome Catherine!
@SharkAttack That is getting a bit personal now, but thanks for your concern.
Hi
This is very useful.. Very beautiful video.. Wonderfully explained.. Soothing music.. God bless you 😘
Thanks for the kind feedback, glad you enjoyed it 😊
Thank you so much!!!
You are so welcome 😊🌸
Thank you so much for these videos, I can't afford a pelvic floor PT right now so these videos are SO helpful
I am so glad you found it helpful 😊💖🌸
Hi i am arpit
This was my first time doing this video, and it was fabulous! I feel much more relaxed and open. Thank you!
You're so welcome!
I have been seeing physical therapists for years for this, none have ever mentioned any kind of stretching to help. Just condescension about 'not trying hard enough'.
Thank you
You are welcome, I hope it helps 🌸
Thank u so much!
You are so welcome 🌸💕
Thank you so much 😊😘
You are so welcome 😊🌸
i am so thankful for these videos❤️ it works!!😊
Hlw, really work it?
I’m so glad you found it helpful 😊🌸
Omg thank you for this i tried for 5 months now to get a light tampon (the smallest size) in and it didn’t go after doing this I got a regular size tampon in without feeling a thing!! It went in so easily can’t thank you enough
I’m so glad it helped! 😊🌸
Hi 💗👋👋
I came across this video and I realized that these are part of my daily yoga practise🙏😊
Wonderful!
Hi 💗💕💕
Wow am so happy to watch this video I was thinking am not normal after reading the comments I feel extremely happier looking forward to see the results ☺️😁
You are not alone! Good luck and I'm here if you have any questions 🌸😊
@@TheFlowerEmpowered thank you I feel loved 🥰😌
@@TheFlowerEmpowered hi mam, i have some doubts can u help me with that
Thanks for information 👍
You are very welcome :)
thank you for sharing, i need this 🥺❤
You are welcome 🌸
Hi i am arpit 💕
Thankyou it is so wonderful to find this info.
I’m glad you found it helpful 🌸😊
Hi
This is really good. I have vulvodynia since the menopause. the triggerpointmassage at the physiotherapist helps the most. Now i beginn with this daily.
Let me know how it goes, good luck 😊🌸
I just started two days ago and I was able to get like an inch or a half an inch of a dilator in, so hopefully by the end of the month, with the help of this video, I can get the whole thing in and be able to move onto the next size 🙏🏾
That’s great progress! There are more relaxation video on the channel. Try a few and you will find the poses that work best for your specific body 😊
Please provide suitable dialators link
Did this help
This actually works..thank you
I’m so glad you found it helpful 🌸😊
Yes
Thank you so much I appreciate your effort 🌷 your videos are really helpful ❤️ Can you do a video about how to lose tummy fat like what a good exercise for a flat tummy 😃
Unfortunately it's not possible to do something that will take fat away from any specific area. The body will strip fat from where it chooses. Best to focus on increasing NEAT (Non Exercise Activity Thermogenesis) - in other words, move more. Not exercising but instead making choices that encourage movement. Parking the car further from the door, taking the stairs instead of the elevator etc. You can improve your core strength which can give a flatter appearance. You can check out this video to find out more about those exercises: th-cam.com/video/_3DkWE8Q_f4/w-d-xo.html
Thank you so much, I've read a lot of people with ADHD and ASD complaining abt vaginismus. And I got ADHD so I hope this is helpful. Seeing comments here gives me hope. Thank you SO MUCH!
Let me know how it goes 😊🌸
finally found the solution for my problem.. i cant even put tampons even after trying very harder.. after doing your streching i hope i will be able to overcome.. thankyou soo much for. making this video❤
Hope it helps! 🌸
You can also try using vaginal dilators. Like you I couldn’t use tampons let alone enjoy sex. I’m waiting for my vuvatech dilators to arrive in the mail. If they have any positive results I will definitely let you know.
@@Crafting_Through_Life okeyy ❤❤
@@Crafting_Through_Life hey, were they helpful?
I used to Have pain inside my vagina. I could feel the pain in my pelvic muscles. But after watching two of your videos of vaginasmus and pelvic floor relaxation, and after practicing these exercises, I feel too much relaxed and comfortable. Thanks a million for these exercises ❤️
Please do a video on irregular and painful periods.
I’m so glad it helped! I will make some new videos soon 😊
After how long of doing the stretchs were you treated please? I am suffering from it and found out dew days ago😭😪
Hi i am arpit
Hi dear, thanks so much for this video. Will definitely practice this exercise prior to dillating process. Is there any other exercise that might be helpful for vaginismus? I have bought dilator,but haven’t tried it yet as I think I need to exercise more before start the dilating.
You are so welcome 😊
For vaginismus, you could try any of the pelvic floor relaxation videos: th-cam.com/play/PLTrM-0Yl3Pct49Oaepd42Ebyo2qlUC1q_.html
You can also read some more suggestions in this article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
a healthy pelvic , releases trauma and causes comfort to the woman
awesome. thank you
You are welcome 🙏🏻
I am thankful to yur videos beeacue I facing issue for 4 years my marrige life was not good this issue makes me depressed but suddenly watch your video so this exercise doing two week now my problem has solve so again thank ❤🌹🙏u
I’m so glad to hear that! 🌸😁
Ok
Did u use dilators also..or only these exercises helped u in recovering in 2 weeks?
Hello. Firstly so grateful to have found your channel! I wanted to how you ask how often do you recommend to do these stretches and the pelvic floor exercises please? Thank you :)
It’s ok to practice these exercises once per day but I would do more than that 😊
Thank you so much 😊
You’re so welcome Jo 😊
Thank you for making videos for us. I hope this will help me and cure my vaginisme.
Lots of hugs!
You are so welcome! Do let me know how you get on 😊🌺
Is it cured?
Tank u soo much❤❤
You are so welcome 😊🌸
Thank you
You're welcome 😊🌸
Hi 💕💗👋👋
Pretty lady with good advice too 👍
Hello! first off i wanted to thank you for being so kind as to provide us with these exercises. secondly, i had a question ive been pondering about, im not diagnosed with vaginismus but i have trouble inserting a tampon since it does not fit all the way. is it a good idea to do these exercises while undiagnosed? or should i stick to kegel exercises?
Yes, these exercises should be helpful even if undiagnosed. You really should go see a gyne or pelvic floor physiotherapist if you can.
Thank you so much mam..
Most welcome 😊
Hi 👋
Thank you for this video! Are there any exercises you can do to relax the pelvic floor while sitting?
I’m glad you enjoyed the video.
Regarding your question, do you mean while you are just sitting during the day or sitting in a specific position?
@@TheFlowerEmpowered yes just sitting on a chair. During the day I don’t have a way to lie down.
Oop I never thought to look for a video for this I just thought I needed time😂 I came across this one looking for pelvic floor exercises
I hope it was helpful 😊
Same here as well glad i researched and cam across this
Egzersizleri yaparken çok zorlandım ama devam edeceğim. Çocuklukta Kalça çıkığı ameliyatı pelvik tabanı etkiler mi acaba ?
Thanks a lot..
You are very welcome 😊🌸
Hi i am arpit from
Thank you so much for creating these videos.
I've been dealing with issues since January, when I got a little overly excited doing kegels when I didn't need them. Dealing with it knowing that I caused it myself is hard.
I started working with a pelvic pt recently. She puts the most emphasis on relaxation and occupying my mind with other things. I tend to focus on these types of things to a point where they overpower everything and that doesn't help. While I feel I'm getting the relaxation down more and more, the issues I'm having are not really because of the tight muscles anymore.
I'm having spasms near the entrance of my vagina and that results in burning and sensitivity. I however have no issues inserting my menstrual cup, so no vaginismus. Could these exercises help me with those spasms I'm having?
Yes, relaxation exercises can be helpful with spasms. You could also try PNF stretches. There are two that are particularly helpful when spasms are happening as they target the muscles that strap your pelvic floor to the legs:
Piriformis PNF stretch: th-cam.com/video/QD2ESVhu3DE/w-d-xo.html
Obturator internis PNF stretch: th-cam.com/video/QD2ESVhu3DE/w-d-xo.html
Try them and let me know if they help. You could also benefit from some relaxation and stress reduction as the nervous system will trigger spasms and danger signals (often in the form of a feeling of irritation) when there is stress.
You could try yoga nidra: th-cam.com/video/58BnvjSc3ck/w-d-xo.html
Let me know if this is helpful.
@@TheFlowerEmpowered Thank you so much! I will try them out and see how they help.
It has been an endless cycle of getting spasms and discomfort, which leads to me overthinking and hyperfocusing on it. Which obviously doesn't help. I am fully aware of this, but I find it difficult to get a grip on it.
I will try the yoga nidra tonight in bed and that will hopefully get me out of this mindset.
UPDATE: Just a quick add to let you know that I've been using the videos this past week. My pt also started using a tens device on my ankles. I haven't had any issues last week and so far this week seems promising. I still get some spasms sometimes, but they no longer come with burning or sensitivity and that makes it easier to relax the spasm away. The poses from your videos have really helped and when I feel tense at night, the yoga nidra helps me to calm down. Let's hope this positive effect continues.
Hi firstly lots of love from india❤️ can u pls share some more links to treat this problem at home as I don't want to go to gyne.
Hi, have you tried the pelvic floor relaxation exercises? They should help th-cam.com/video/NWQwufYYX6k/w-d-xo.html
I love this Routine!
As a man I tell you that I felt a great relief in the whole pelvis area and a great relaxation of the Hips.
Unfortunately, my hips are sill very closed. 😔
I'm always happy to follow your videos... And I've improved a lot in the position of the "Happy Baby"🤗.
Thank You so much🙏
Thanks for the kind feedback! Consistency over a long period creates change in the body. It’s good to work to create change, but do listen to your body as you practice. Good luck 🍀😊💖
@@TheFlowerEmpowered i Will do It 🙏
Hello! Thank you for making this video, I am so hopeful that my tight pelivic floor gets better after doing these regularly. I just had a problem as I began- I am unable to bend forward- sideways in the first strech itself, my back gets into an odd hunch and I am unable to do the bend. How do I fix this? Thank you.
Yes! You can use a bolster or chair in front of you to rest on. If you look at some of the videos in the pelvic floor relaxation, you should see lots of examples of what I mean.
I’m currently working to finish the Overcoming Vaginismus course which launches on 18th March. When I am done, I will be back making videos for TH-cam so can also make one showing how to adapt poses if that would be helpful 🌸💕
@@TheFlowerEmpowered thank you so much for your kind response. I do not have a bolster but I have been using pillows. My lower back gets too stiff and painful to hold the pose, almost as though it is stiff and is unable to support that pose. Wondering if I have weak back muscles that are not able to hold/support my back well.
Thank you for making the course on Overcoming Vaginismus. Best wishes to you and the team as it releases on the 18th. It is going to help thousands. Yes videos on how to adapt to the poses will be so helpful. :)
@@neethikumar8 with this style of yoga, you have to really listen to your body. There are supports for every position to ensure you don't move into a place of pain. There should be a little mid discomfort (we call that the "edge") but if you feel any pain then you have moved beyond the edge. One of the key reasons not to move beyond the edge is that you need to be able to relax in order for your pelvic floor to let go of tension, so if a pose feels intense, you are beyond the edge and should pull back and use whatever supports are needed.
In the case of this forward fold, it sounds like your back is contracting strongly to resist the forward fold. Rather than being weak, i could be strong and may be overcompensating for weakness elsewhere.
Also, thanks for the best wishes. I don't actually have a team, it's just me here, and it' a lot of work... but I will get it done before the 18th!! Good luck and remember to listen to your body when you practice and don't move beyond your edge in these poses 😊🌸
@@TheFlowerEmpowered thanks so much! This clears my doubts about my back. What I am understanding is that it is contracting/ tightening inorder to compensate for a weakness elsewhere. How do I identify that weak area so that I can work towards strengthening it?
Its true that I do not feel relaxed but tense when I do the forward fold. I guess i will need support (pillows) for some time.
Sorry if its too many questions. :(
Amazed that you work single handedly. The quality of your work is really good.
Hi 💕💗
hello, I just found this video and start to doing this. For who have tried this exercise, could you tell me how long it works for vaginismus?
How often do you recommend we do these? Do we have to dilate afterwards for these exercises to help with vaginismus in the long term?
They should help to reduce the tone of the pelvic floor which should help with vaginismus in the long term. You should practice pelvic floor relaxation once per day. You can try to do this before dilation to see if it helps you to relax. Yoga nidra can also be a good option to help you to relax before dilation (th-cam.com/video/58BnvjSc3ck/w-d-xo.html).
Hi 💕💗
I will try this tonight after bath as be struggling with v this lately
How did it go for you?
@@TheFlowerEmpowered hey I am on tablets now and oh been a bit itchy and uncorftmable. no more bad tummy pain . I am going to try some pelvic exercise today as was too in pain for yoga last week xx
It’s amazing how naturally flexible women are compared to men, especially in the hips. We cannot compete there at all…women win hands down.
There are lots of bendy flexy men too!
Love u darling u r simply asm😍.. Coach
I can’t even come down properly during the first exercise :( my inner thighs feel so restrictive and I don’t feel it going up into my pelvis. Am I still doing it right?
Instead of relaxing all the way down to the floor, place a chair in front of you and rest your arms and head onto the seat.
It will take time for the adductors to release tension so you can rest lower. Don’t rush it, results are better when you do it little by little. Let me know if that helps 🌸
I’m hoping this helps me. I was told I have vaginismus, but I only experience deep pain on the left side of my body/vagina during certain activities like sex, defecation and with using tampons. I’ve been struggling with this issue for about 3 years. Praying this helps with my IBS-C as well. I felt some pain on my left side and I did these stretches on my bed so I’m definitely trying the floor next time to see if i feel a difference and to provide more stability.
Hi Ronika, sorry to hear you're having these issues. These exercises should help with hypertonicity (tightness) in the pelvic floor. Given that you have noticed an asymmetry (left side more than right), you may benefit a lot from asymmetrical poses. You could try any of the relaxation videos in this playlist: th-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
You will likely find a few poses that provide most release and you can practice those regularly. You can also join our community where you can ask questions and connect with others who are dealing with pelvic floor dysfunction and vaginismus: geni.us/OYCHn
@@TheFlowerEmpowered Awesome! Thank you so much 💖
I have the same problem
@@TheFlowerEmpowered 16:41
Where’s the video you mention at the end of the video? The only link above was to a video about dialators
It’s this one: th-cam.com/video/0URhqdW_x-g/w-d-xo.html
I love your videos about stretching and relaxation, I think they’ve already helped me a little after only a week.
I have a question about the yoga bolster. I’ve been looking around on different webshops, and the bolsters are so different. There are bolsters with buckwheat, there are bolsters with what I think is called ”dinkel” in english? At least it is according to google translate 😅
Then there are different sizes... I’m not sure which one to get. I’m guessing it’s best for me to choose one of the larger ones (about 70x20 cm?) cause I am Not flexible so I can’t bend forward much, but what kind of filling do you think is best?
I’m really glad you’ve uploaded these videos and I will keep doing these exercises every day!
Thank you 😊🤗
Thanks for the kind words! I'm so glad to hear that the stretching and relaxation is helping. Consistency really makes a difference so keep it up 😊
When it comes to the bolsters, I have 70x20 buckwheat bolsters. They are about 4kg each, so not the lightest in the world, but I much prefer the buckwheat because it's very supportive and you can shape it a bit to suit what you are doing. The weight can also help if you are doing a position that requires you fix yourself in position.
Let me know if there is anything special you would like to see in video, I'm always looking for new ideas 🤗
Thanks for answering so fast! I’ve been checking the swedish websites and most of the bolsters weigh 5 - 6 kilos, so I hope I can get a homedelivery for it 😂
I’ll let you know if I can think of a new idea for a video 😊🤗
I actually bought mine from yogagrossisten (about 7 years ago) and at that stage they were doing home deliveries to Stockholm. Hopefully they still do!
I found one on yogagrossisten’s website! 😃
It looks like yours, only it weighs 5,5 kg, so I wrote down my parents’ adress instead. Now I get a homedelivery! 😁
Thank you so much for the tips 🤗
@@92Believe You are most welcome ❤️
Thank you so much for your great videos. I have a question i hope that you can maybe help with. Whenever i do the happy baby pose its quite painful because at my middle-lowe back my spine is pressing into the floor and im not able to focus a lot on relaxing other parts of my body. Is there anyway i can accommodate or change that would prevent this pain?
Yes! You could do it on a bed instead of the floor. Let me know if that helps. If not, I will think of an alternative 👍🏻
@@TheFlowerEmpowered thank you! It's such a simple solution I'm embarrassed I didn't think of it 😅 but works great!
Good morning
Hi.. Im from Indonesia. Thanks God for bring me to this video. Third yo marriage life i still can't do the Penetration 😞 (poor me). i hope after do it , thats helpfull.. Thank you so much
This can help. Dilation can also be very beneficial. I have written an article on vaginismus that could be helpful for you: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Let me know how you get on 🌸😊
Hi @nw1591, did you overcome it?
I hope this helps 🌸
Let me know how it goes 🌸
I don have vaginismus but i have vulvodynia this gimnastic is amazing It help my vulva pain 😢❤
I’m glad you found this helpful 😊🌸
I can't even slightly do the first two exercises. I have no flexibility and to be honest, I find it difficult to feel if I am relaxing my pelvic floor or not. Any advice?
Hi Cat, for the first exercise, you don’t need to bring your legs as wide as I have brought mine. You should work with your own flexibility, even if there is only a small space between your legs. For the second exercise, you can put pillows under your knees for a little support.
When it comes to relaxation of the pelvic floor, it can feel softer when it relaxes, particularly if you have a hypertonic pelvic floor. You could try some of the exercises in the other pelvic floor relaxation videos. Some of the other exercises may be easier if you lack flexibility. You could try this one: th-cam.com/video/2yx0_PK0Q-4/w-d-xo.html or this one: th-cam.com/video/NWQwufYYX6k/w-d-xo.html or one of the others in this playlist: th-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
Yes, I can't even bend my back far so I think all my muscles are tense. Yes I have tried your other relaxation videos and enjoy them. There isn't much support out there so thank you for making these videos!
If forward folding is hard, try using an erect bolster to rest on or even a chair, so you can lean slightly forward with support. That should help with getting your pelvic floor to relax. Good luck 🍀 💕
I feel you
I'm 23 years old virgin, and last week I tried switching to menstrual cup from sanitary napkins for the first time.. but after lots of struggle all I could able to insert is half of my finger before the muscle contracts and it feels like hitting a wall...and I think it's vaginismus as per all the symptoms concerned...
My question is do these exercises help in dialation as much so that I can put a menstrual cup inside?? How long that can take to train the muscles to relax?? Right now even the thought of putting my finger inside scares me cause it really hurts! I'm quite embarrassed to discuss about this with anyone but I need help badly!
I'm going through the same issue.
Yes, these exercises should help with relaxation of the pelvic floor.
Have you ever tried tampons? Tampons are smaller and a little easier to insert than the menstrual cup. It would be good to start with tampons and when you get comfortable with inserting and removing them, you can progress to the cup. It's normal for it to be difficult to insert tampons when you start but after a few tries, it gets easier (and likewise with period cups and with PIV). If you find that you are also unable to use tampons, it's worth visiting a gynecologist or pelvic floor physiotherapist to have your pelvic floor muscles checked.
Hi i am arpit can I help
@@prernashetty9785 Hi , just find someone who is Indian.. I don't know if I have it or not .. I also can't able put fingers inside that.. like it's difficult for me to put 2 fingers inside
Thank you for this soothing video and your gentle explanations. Since I’m a beginner to the exercises, is it normal not to have any feeling in my pelvic floor? I mean the openness and the feelings while breathing. Or am I doing it wrong?
When you have tension in the pelvic floor, it’s normal not to feel the release. With consistent practice of relaxation exercises, the release should come. You can also try some different relaxation exercises, there are lots on the channel. Good luck 🍀
@@TheFlowerEmpowered Thank you for answering my question:) I have this feeling that your channel and exercises will help me to overcome my vaginismus🤍
How's it going?
How many times should I keep doing this if I'm not using any dilators? Thank youuu 💗
Are you doing these specifically to overcome Vaginismus? Relaxation exercises will help but a multi-disciplinary approach is best. You can read this article for more suggestions: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
also, it’s ok to practice relaxation daily 🌸😊
Hello, I love your video! I have a question though. Someone told me that some cases of vaginismus become worse with kegel exercises? Is that true, or were the people who claimed that kegel exercises make vaginismus worse for certain cases just did not practice treating it correctly?
There are a few different schools of thought around pelvic floor exercises and Vaginismus. It is generally agreed that strengthening exercises are not good for the condition as vaginismus is a condition where the muscles contract strongly to prevent penetration, and pelvic floor strengthening exercises are also contracting. However, there have been some studies that show maximum strength contractions can help to tire out the muscles which can reduce the involuntary contraction. Reverse Kegels (where you are relaxing the pelvic floor) a better approach if you want my opinion.
@@TheFlowerEmpowered Thank you very much. This is very valuable for me to know. I appreciate what you do!
@@TheFlowerEmpoweredcan women produce lubricant in this condition or.always dry???? or is it a myth?
Hello! Thank you for this content! Will this exercise help me to relax my pelvic floor if is to tight even though I don't have vaginismus since penetration is possible?
Yes! these exercises will help to relax the pelvic floor. you can also try some of the others from the pelvic floor relaxation playlist, there are lots to choose from:
th-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
@@TheFlowerEmpowered thank you so much!🥰
Is it possible to overcome vaginismus without dilators ...
Or is there any surgical method to lengthen the pelvic floor muscles to overcome vaginismus?
You can try pelvic floor relaxation exercises to help relax the pelvic floor along with ball sitting and reverse Kegels. The dilation really makes a difference if you can try it. As for the surgical options, there really aren’t any that have shown to be effective. On occasion, surgery is given but it is not used to relax and lengthen the muscles but rather to correct an impenetrable hymen. The studies show that surgical correction is almost never required and may be detrimental to achieving success.
I Would Like to Genuinely, Carefully Add that this can help in Coition as well.
Very true, especially if you have some hypertonicity or some pelvic pain 😊🌸
Can you make a specific video for vulvodynia also... Plz
Sure, I will add that to the list :)
I wonder if a tight pelvic floor can be a reason for REALLY BAD cramps. I always pass painful menstrual clots that feel like labor pains cuz my cervix wont dialate or open wide enough for HOURS. Even fainted a few times from the intensity of the pain. Sometimes when I stretch or get in abnormal positions like "yoga squat" or strech in a backward bend, I get a little temporary relief in my pelvis near my ovaries. Not so much at my cervix though. I hope these help.
Have you been checked by your gynecologist to ensure that there isn’t something else causing the cramping and clotting? You really should.
Pelvic floor relaxation and gentle yoga can help with all sorts of pelvic conditions, particularly when there is pain, but you should always get checked to ensure there is nothing sinister causing the pain, even if the stretching provides some relief.
let me know how you get on 🌸💕
@@TheFlowerEmpowered Thank you, I have. But have been getting the runaround for several years now. Been dealing with this since my early 20s, but I an 34 now with unbearable pain. They confirmed endometriosis 2 years ago, but they are so slow with a resolution or are spreading my appointments so far apart where I have at least 3-5 periods in between my appointments to find answers. So I am trying any natural remedy I can find in the mean time before seeing if I need surgery, to see if I can get any type of relief. 😔 Doctors arent helping much
With Yin Yoga, you are relaxing into discomfort in your connective tissues, which can help when you have tension in your muscles. You may find some relief from this type of practice, but you should also try restorative yoga. With restorative, you aren't relaxing into discomfort but rather relaxing in different positions where you are fully supported and without relaxing into a stretch. Whereas with yin yoga, you sit at your edge, trying to surrender and being guided each step along the way, with restorative, you don't meet discomfort or an edge, but rather allow every cell in your body to find deep relaxation. There is less guidance with restorative.
These are some restorative practices:
th-cam.com/video/_nl61jkH838/w-d-xo.html
th-cam.com/video/WhjoyADCLyM/w-d-xo.html
th-cam.com/video/v6KseDyy65k/w-d-xo.html
th-cam.com/video/s7TsKMtPLnI/w-d-xo.html
You will likely find that there are specific poses that feel best for your body, and you should practice those regularly.
You could also try yoga nidra body scanning meditation. It's a great way to learn to relax the entire body, which can help to calm the nervous system, which can have a positive impact on pain.
th-cam.com/video/58BnvjSc3ck/w-d-xo.html
Let me know how you get on. I do hope they give you an appointment soon 💕🌸
Was just wondering how long did it take for people to notice the effect of the exercises when using dilators? I have vaginismus and am just starting my dilator journey and feeling very anxious about it xxx
I know that some people have already commented about their progress further down in the comments. Change in the body can take time, and consistency really makes a difference. I’ve written this article with some other tips: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
@@TheFlowerEmpowered thank you so much for sharing that ❤️ and thank you for your videos, after watching them I feel part of an important community and feel less alone xxx
first of all thankyou so much for this!!! i have one question, after how many days will i be able to feel space and nice stretch there?
It’s hard to say as it depends on your own specific body. Consistency is really needed in order to see a change
Hi i am arpit
Even with all the added cushioning like the pillows under the knees, it all still really hurts, is that normal? I have a severe case of vaginismus so I don't know if that means things will be more painful starting out.
It shouldn’t hurt when you practice yin yoga. It might be better to start with a restorative practice. That should help to settle the nervous system. Try this one: th-cam.com/video/s7TsKMtPLnI/w-d-xo.html
And you can read some of my tips for overcoming vaginismus here: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
@@TheFlowerEmpowered Thank you so much - I've figured out is actually my hips that are hurting so much, so I'm not sure if there's anything I can do about that.
How often per week should you do this exercises?
You can do them every day 😊
First day trying this
Let me know how it goes 🌸
Any update?
👋 Thanks for watching! I get a lot of comments every day and at the moment, I am struggling to keep up with answering them all 😅 I will do my best to answer your question in good time. If you would like to ask me a question directly, you can book a short 1:1 zoom coaching call: geni.us/V8rJ 👩🏼💻
do these only help temporarily with dilation? or will they help me in the long run too?
Great question! They can be viewed as a way to signal to the nervous system to let go of tension. For best results, you would practice consistently over time. As the condition improves, you should use them less and less, but you will always have these exercises in your “toolbox” should hypertonicity arise again in future, make sense?
Minty are you single
Hi! Thanks for this video. Please tell that if I only do these exercises and don't do dilation or anything. Will it help? It feels like whenever we try to do penetration, it gets more tighter.
Please do reply. I don't want to use dilators.
Do you what grade of vaginismus you have? Dilators are usually used for the more severe grades. If you have a lower grade, pelvic floor relaxation exercises like these could help workout dilation, but higher grades usually require dilation. You can use fingers instead of dilators if you need dilation but don’t like dilators.
@@TheFlowerEmpowered Okay!!....Thankyou so much ma'am!!
@@pihu6561 hi please tell me if u overcome from vaginismus and what is the Best way
Hi 💕💗👋
Buii..
The skeleton right in your bedroom😬....love the exercises..so doable . Thanks👍
😆
Hi 💕💗
Hi Thankyou so much. I have vaginismus. I bought a dilator kit. Please let me know how many times a day should i use those dilators please…Should i use it daily twice? Can i do this exercise daily morning and evening. Thankyou
You should do relaxation exercises and dilation once per day, although you can practice relaxation for 60 to 90 minutes, but that’s a big time commitment. Consistent daily practice is better than long sessions every few days. Make a schedule that works around your life 🌸😊
Hi iam arpit
Please tell yoga for veginismus it will be great help
Yes, it is helpful
can this be for men who are suffering from an overactive bladder?
Yes, the stretches relax the pelvic floor and release tension in the pelvis, which is also helpful for overactive bladder. You can find lots of other pelvic floor relaxation exercises in this playlist: th-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
Mam i tried to have penetrating sex 2 times first might be in August and second one might be November but two time it failed my partner wasn't able to insert it and i was feeling a severe a pain so today when i researched about it i came across your video am self diagnosed and am only 19 yr old so i can't go to doctor hope this exercise will help me whats your view on this please try to reply me ?
Hi, it is normal to have some difficulty at the start and it can take some time. You shouldn’t self-diagnose. Have you watched the Vaginismus video? You should watch that here: th-cam.com/video/YFm0L256p_w/w-d-xo.htmlsi=AzXPuTPXIXeg1RgR The exercises will help with your pelvic floor relaxation which will make it easier to achieve penetration. If the issues persist, you can visit a gynecologist to get an assessment and diagnosis. You can also read more things to try in this article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/ Good luck and let me know how it goes 😊🌸
You should use dilatore sure it will help you
I’m going to try this . I’m 8 weeks post op ( hysterectomy due to cervical cancer ) . Thank you for ur video
Tried this .. feels so relaxing .. but a lil pain ( maybe due to stretching ) . Will continue again tomorrow
Take it really easy after surgery. Some restorative yoga would be better now and you could add this style of Yin yoga in a few more weeks (and after you get clearance form your doc)
Try this one: th-cam.com/video/WhjoyADCLyM/w-d-xo.html or this one: th-cam.com/video/_nl61jkH838/w-d-xo.html
Yin yoga is stretchy and a bit uncomfortable, whereas restorative is really supportive and not stretchy. More relaxing and ideal following surgery. Make sure you listen to your body regardless of which type of yoga you try, and good luck with your recovery 🌸💕
Hi, I think I don't have too much pain but it's the fear of pain what is blocking me from having s**. Do these exercises alone helps vaginusmus without using dilators?
And one more question.. during insertion should I inhale or exhale inorder to relax?
These exercises should help with relaxing the pelvic floor which can help to reduce the pain. It doesn’t matter if you inhale or exhale during insertion, but starting out, you can do it on exhale as that’s when your pelvic floor is lengthened. You can read some tips in this article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
for how many times a day we can do these exercises
Normally once a day. When it comes to this type of yoga, a 90 minute practice is fine, but you shouldn’t just repeat the same exercises. There’s a full playlist of pelvic floor relaxation exercises. You can try a few different ones to find those that work best for you 🌸
Will these stretches help with dyspareunia as well?
Yes, particularly if your dyspareunia is caused by hypertonicity of the pelvic floor or adductors. Let me know if it helps.