Blossoming Practice for Vaginismus - Pelvic Floor Relaxation
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- Опубліковано 8 бер 2021
- Whether you have Vaginismus or another pelvic pain condition, relaxing your pelvic floor can help to bring relief. This video offers a 20 minute relaxation practice.
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 a ball sitting exercise that focuses on pelvic tension release. We will also perform Yin yoga stretches targeting the adductors to reach through the connective tissue system helping to release tension within the pelvic floor.
You can also 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...
I'm launching an Overcome Vaginismus course on 18th March 2022, currently on discounted pre-sale: geni.us/0wjwU If you are already signed up to the Eight-Phase Training, you will get the Overcome Vaginismus course free: empoweryourflower.teachable.c...
These pelvic floor relaxation exercises are also helpful if you suffer from other hypertonic conditions such as prostatitis, dyspareunia, Levator Ani Syndrome (LAS) or Chronic Pelvic Pain Syndrome (CPPS).
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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
You have change my life in just 3 days, my pain is 60-70% gone, following 30 day program and already feeling lot better
I’m so glad it’s helping you 💕 Thanks for the kind feedback 🌸😊
Which 30 days Program? Where can i found it and what does it cost
@@jessicaf.4093 Hi Jessica, the 30 day pelvic floor challenge is here on UA-cam but you should sign up from my website in order to get the bonus document and content. You can sign up here: theflowerempowered.com/2021/02/26/30-day-pelvic-floor-challenge/
The challenge is free, no charge :)
@@TheFlowerEmpowered Hi, I have registered for this challenge! I hope it will help me with my pelvic floor dysfunction. 🤞🏼
@@TheFlowerEmpowered Hi love , the registration cant be submitted, is thete any way you can help me with that?
Thank you so so much for posting these videos on vaginismus!
You are so welcome 💕🌸
I am so happy to have found your videos, they're very helpful. Thank you so much!
You are so welcome 💕🌸
You are unbelievably inspirational person to touch upon such an uncommon issue.
Thanks a lot!
Feeling really relaxed 🥰
Thank you for the kind words! I’m glad to hear it helped you relax 😊🌸
Really really great section today. Thank you again 👏🏽
So glad you are finding it helpful 😊🌸💕
Thanks a lot Denise 😊❤🌸
You are most welcome 😊🌸💕
Thank you for this!
You are very welcome 🌸💕
Thank you so much for sharing these amazing videos with us 🤍
You are so welcome 😊🌸💕
Thank you so much 💓
You're welcome 😊
The explanation on where to place the ball, really helped alongside some other videos on what all the pelvic parts actually are.
Thank you!
im crying, thankyou for your kindness and support, feel like someone hug me, Ive been struggling for about 5 years of married, and just realize it, so grateful to found your channel.. love from Indonesia
I’m so glad this was helpful. Its such an isolating condition but you are not alone ❤️
Thank you for this videos. You are truly helping people. I have vagunism and I couldn't insert the smallest size of dialiator. Even the thought of inserting my own finger made me nauseas.
But thanks to the plenty pelvic floor relaxating videos from you (I also did glutes, hips and lower body exercices + some cardio). I could insert in one setting my finger and also 3 different sizes of dilators without any problems or fear. Thank you soo much dear!
I am so delighted to hear about your progress, that is fantastic! Stick with it, you can overcome vaginismus and empower your flower 🌺😊
Hi! @Samalyy, I am genuinely happy for you💗.
May I ask how many times a day and which exercises have you done in a regular basis, and how many weeks did you do it in order to see that progress? I would really appreciate it. Thank you.
this makes me feel so relieved omg
Very lovely
Thank you 🌸😊
I finally get a bit of an idea where the perineum is located but a video on female pelvic anatomy really helps before switching to this video, I would say.
If you sign up for the 30-Day challenge, the email includes a link to a pdf that explains things in more detail
Hello!!! Your videos are amazing and your positivity contagious. 😊😊I just have once question (maybe silly, but just need clarification, cause there are many rumours around). 🤗For women with vaginismus is there any particular kind of exercise (like pilates, TRX, cardio) that is NOT recommended and needs to be avoided cause it can make pelvic floor muscles even more stiff and contacted? Thank you 💓 and keep doing these lovely videos! 💪
It’s usually person specific. We all hold tension in different places and react differently to exercise. Listen to your body and you will notice if a given movement triggers your pelvic floor or not. Skip movements that aggravate your condition 👍🏻
❤️
😊💕🌸
My leg goes all the way down when doing the single leg stretches with a belt. Is that correct or should I pull my leg so that feet does not touch ground?
That is perfectly fine! It’s an indication that your adductors are not holding excess tension so just allow the leg to come to the floor.
How often should I do these exercises? I find them so relaxing!
Daily is good when it comes to relaxation :)
Hello Ma’am, I have just started following your channel and doing few exercises.. They are of great help as I found that my anxiety is reduced a bit. It’s been 8 years I am suffering from Vaginismus. Before using dilators, I need to get used to insertion using finger. I could use mine, that too few inches but I need my husband to do it. Can you please advise some breathing/ relaxation techniques? It always happens that I end up bringing both the knees together and can’t relax anymore. I really need to excel. 😢
Sorry to hear that you have been suffering for so long. Hopefully these exercises give some relief. One breathing technique that can help is the calming breath cycle:
Breath in deeply while counting to 4
Breathe out slowly counting to 8
Repeat 10 times
This helps to bring the your nervous system back into rest and digest mode.
Let me know if it helps 💖😊
Would a lacrosse ball be too hard?
I haven’t ever held a lacrosse ball so I’m not sure. The therapy ball I am using is about the size of a tennis ball but harder. If that’s what a lacrosse ball is like, it should be ok, but listen to your body!
Denise please Can I have consultation with you ?
I’m not doing consultations at present but if you send me an email, I will add you to the waitlist 💕🌸
Will these exercises help to overcome vaginismus? Within how many days we can see a change?
Hi J, these relaxation exercises can be practiced in combination with other therapies, including dilation, a gentle movement practice such as yoga and therapy. You can read a little more about that here: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/ Some people have results right away and some within a couple of weeks. Do let me know how you get on.
Hi, Denise ! I've discovered a few months ago that I suffered from vaginismus, since then, I've been healing myself, and your videos are
still helping me a lot, what you are doing is amazing ! I have a question, when I am on my back, I feel like it's harder to insert the dilator than when I am on my knees (even though I can do it, I just feel it's more tense). Is there something I can do ?
Are you supporting your legs will pillows when lying on your back? (Shown in this video: ua-cam.com/video/0URhqdW_x-g/v-deo.html )
@@TheFlowerEmpowered Yes I did, but I find it works better when I support my lower back quite a bit. Is there a yoga pose that I can try ?
Do I have to use a strap for these exercises?
It depends on your flexibility. Usually when I do it, I hold my big toe with peace sign fingers ✌🏻 It’s ok to allow the leg to come all the way to the floor and to rest there. If you are limited in flexibility and don’t have a yoga strap, you can use the belt from a bath robe. Does that help?
@@TheFlowerEmpowered thank you
Hi i am facing vaginismus is this exercise helpful for that
Yes, this can help with vaginismus. You can work on any of the relaxation exercises in this playlist: ua-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
Hello thank you so very much for your kindness and help...🥲 I have vaginismus and am pregnant through assisted reproduction means, may I still do these exercises? I have to prepare for the vaginal ultrasounds and of course, delivery... So I do want to get over this issue... Thank you so much again 🥺
Congratulations on your pregnancy 💕🌸 When pregnant, your body produces a hormone called relaxin that allows muscles and joints to be more flexible. Normally, yoga practices have to be adapted to ensure you don’t overstretch. It’s very possible that the relaxin will allow you to have easier exams. Do you have a yoga teacher in your locality? You can do the final pose in this video (the one shown in the thumbnail) as it’s restorative, but skip the first poses unless you get a local yoga teacher or your doctor/Physio to confirm it’s ok for you. Hope that helps
@@TheFlowerEmpowered thank you so so much, I appreciate how you always respond to each of us. God bless you! I will do only the last exercise then and wait to check with my doctor for the rest. I hope you're proven right in that the vaginal ultrasounds are a breeze. :) Will let you know how I get on. Thank you so much again...
@@iwishtolife How did everything go? I'd really like to know.
This is such a frustrating thing to suffer from… going to try doing this every day / every other day, will report back lol- thank you~
A combined approach for vaginismus is best. This article shares 5 tips to help you overcome the condition: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
@@TheFlowerEmpowered Aah, thanks 🙏
How can i get the ball, and the rope.? Why did i can buy
A tennis ball works well. You can buy the strap on Amazon
Do you think these exercises can cure my vulvodynia? Please let me know, thanks!
It very much depends on what is causing the Vulvodynia. If it’s caused by pelvic floor tension or hypertonicity, you should find benefit from doing pelvic floor relaxation. There is a full playlist of pelvic floor relaxation exercises here: ua-cam.com/play/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq.html
Don’t use a ball for the ball sitting exercise but instead a small sock rolled up and placed under the perineum. Skip using a sock of it triggers your symptoms.
Let me know how you get on 🌸
@@TheFlowerEmpowered thank you 🌸
Hi. Is your 30 day programme available now?
Yes! You can find a link in the video description 😊🌸
Hi Denise, I believe I am suffering from vaginismus and have just found your videos today! I will be giving the exercises a go, I have dilators but can't go past the smallest one! I would like to know your opinion on getting vaginismus botox?
Botox is very helpful for some people. It can be good to try to get the pelvic floor to relax naturally before opting to try Botox though, sometimes things can come right quite quickly. Let me know how you get on 🌸
@@TheFlowerEmpowered Thanks so much for your reply. Yeah I will give the pelvic floor exercises a go first for a few months before i consider the botox. If i begin to do these relaxation exercises daily, how often/when should i use the dialators? x
How often should I do these exercises to really see a change?
Change requires consistent steady practice. You can read my suggestions on this article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Hi, Can I do these pelvic floor relaxation exercises without using vaginal dilators?
How fast will I cure from vaginismus?
You can do pelvic floor relaxation exercises without dilation but this is just one approach when dealing with vaginismus. You can read this article doe more info: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
I am also scared of using the dilators, but I know that is part of my problem... I need to overcome that fear
How much time it will take to get in normal if I do from today?
That’s a good question and the answer would be dependent on your specific body. Consistency is your friend when you are trying to change patterns in your body (such as the protective contractions with vaginismus). Have you read the article: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
@@TheFlowerEmpowered ok and back pain will be also fine if these excercises will be done .
You must listen to your body as you practice and skip any poses that trigger back pain 👍🏻
I found when I did these exercises my legs couldn’t stretch down far without my inner thigh muscles getting sore and then it was hard to relax into the poses. I suppose this will ease the more often I practice??
Thank you
So you shouldn't allow yourself to move into pain at all. You can put a strap around your legs, or pillows under your legs so that you can allow them to relax in the position. When you give yourself support, you can relax to where your body is right now. Over time, the body will release a little extra tension and your legs may come a little lower (or not) but they don't have to go lower. With vaginismus, the adductors (muscles on the inside of your legs that you feel in that position) can be very tight, so getting the to relax is important. It's not about opening the legs wider or achieving a specific pose, but rather supporting your body to relax and let go of tension in what is quite a vulnerable position. When your nervous system can feel safe and comfortable with the legs open like this, it is less likely to produce a strong protective contraction of the pelvic floor muscles. Make sense?
Yes it makes sense. Thank you 🙏🏻
How many days we should practice, Will these exercises help to overcome vaginismus?
To overcome vaginismus, you need to approach it from multiple directions. These exercises can help, however, it is likely you may also need dilation and some other therapies. I have written an article with some suggestions which you can read here: theflowerempowered.com/2020/12/17/5-steps-to-overcome-vaginismus/
Let me know if you have questions.
@@TheFlowerEmpowered Thank you
Hello mam, how to differentiate whether one is suffering from vaginismus or itching and irritate by yeast or bacterial infection near vaginal area ?
Best to go see doctor to get checked 😊🌸
Can urine test be done?
U can differentiate dear,,,,irritation is different and pain is different, ,,,,ru mbbs doctor
My pain is mostly around the entrance. It feels like the upper wall of my vagina near the entrance is rock solid. It also feels like I just can’t stretch my entrance- two fingers is a nightmare!
Can these exercises help with this? I have been checked by multiple doctors and one of them said it’s most likely vaginismus. However the gynaecology team denied my referral saying that it’s not important enough :(
I’m sorry to hear you’ve been struggling with vaginismus. This can help as it relaxes the pelvic floor muscles. There is a whole playlist on pelvic floor relaxation on the channel.
When it comes to referrals, your best bet is to get referred to a pelvic floor physiotherapist. They can offer more help than a gynecologist for vaginismus. Let me know how you get on 🌸
@@TheFlowerEmpowered thank you so much for taking the time to reply to me! Your channel is a life saver :)
Depending on your problems you could also ask to get referred to sexual counselling therapy, especially if you are in a relationship at the time personal problems occur. I was almost offered it once after I actually felt I couldn't get through a smear test, I screamed up the whole waiting room area... .
Hi fatima your problem solved or not yet after one year plz reply did you conceived or not yet reply me
Is the 30 day pelvic floor challenge applicable for people w vaginismus? Can I do all the exercises?
If you have vaginismus, you should skip to the relaxation portion of the 30 day challenge exercises. The timestamp is in the description of each video. Hope that helps xx
Can you also do a video on how to go about treating vaginismus? Like what all to try/do to cure it? It would be v helpful. Thank you
@@decodingthemind sure, I will add that one to the list 💕
Is this work for men?
It can help men to relax their pelvic floor, yes 👍🏻
Mam using dilators since 10 days. By following ur instructions. And had great results. actually very much happy des days but suddenly since 2 days clitorius is itching and white discharge is like thick substance. Is it because of silicon dilators? Are dere any negatives regarding des? Does dilators effect vaginal health in any way?
Please respond mam
Sounds a little like thrush (fungal infection). That can happen sometimes. You can get it checked with the doctor. It’s usually treated with over the counter cream and/or a pessary.
Make sure to wash the dilators and your hands with soap and water before and after every dilation session.
@@TheFlowerEmpowered so dilators doesn’t have any side effects? It doesn’t effect pregnancy right ? Can I use it even though it’s infection ?
I would only dolate during pregnancy if advised to do so by your doctor or physiotherapist. Dilators don’t usually cause vaginal infection. If they are not cleaned properly, they can introduce bacteria into the vagina which can cause infection so near to ensure they are properly washed both before and after every session. Have you spoken to your doctor or physiotherapist about using dilators?
And you shouldn’t dilate with an infection . Best to treat the infection before you begin again.
@@TheFlowerEmpowered mam actually I have fear of penetration till recently to get away with dat m using des dialators mam. N des helped me a lot. Bc used all sizes with in days mam. Had lots of courage n confidence to get into d act now.
How can anyone sit on a ball?? It burns and stings😩😩
If it burns and stings, don’t sit on it! Burning/stinging in the perineum should be checked by your doctor as it would be indicative of some sort of infection or glandular issue.
If doctor gives you all clear and your pelvic floor physio identifies pelvic floor tension, you can use a sock or even something as small as a cotton wool ball for this exercise use. The purpose is to help bring the awareness to the area to help you to relax.
@@TheFlowerEmpowered I'm diagnosed with vaginismus. I thought it was completely normal to feel some sort of pain with concentrated pressure in that area..
With vaginismus, the protective response could possibly produce burning and stinging when sitting on a ball. If they have confirmed there is no infection or glandular issue, try just a cotton ball (like the one you would use to take off your makeup)
Subtitle indo plis 🙏
I am working to create subtitles for all videos :)
@@TheFlowerEmpowered oke thank you 🙏
Im saffered from sex pain.... Mam why mam??
Have you seen your doctor?
What if your not that flexible
Then use the support of lots of props. Bolsters, pillows etc can support your body so you be an benefit from the exercise without overstretching. If you have questions on how to adapt a specific pose, let me know 😊🌸
@@TheFlowerEmpowered ok thank you 😊
i'm a guy that sits at a desk all day and i have horrible flexibility down there. oof!
Flexibility can be improved but it takes consistency and time. Stick with it 😊
Not for men ..haaaa
Actually, there is no reason that guys can’t do these exercises too, but of course harder to listen to my words if you are a guy!
@@TheFlowerEmpowered thanks my greetings for you in arabic اشكرك ايتها السيدة الخلوقة
@@TheFlowerEmpowered Like strawberries and chocolate instructions? ;-)