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Free Vaginal Dilator Guide
Science backed E-book for helping you begin your dilation journey for vaginismus, tight pelvic floor muscles, and sexual pain recovery
If you're struggling with pelvic floor tightness, vaginismus, or painful sex, vaginal dilators are often recommended but rarely explained well. Many women are left wondering which dilators to buy, how to start, or whether they're even doing it "right."
This Free Ultimate Dilator Guide was created to remove confusion, reduce fear, and help you begin with clarity and confidence! It shows you how to use dilators in a way that's simple, clear, and effective.
What's Inside the Free Dilator Guide
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What vaginal dilators are and how they support pelvic floor healing
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How to know if dilators are appropriate for you
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The different types of dilators and which ones to avoid
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How to choose the right dilator set for your body
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How to start using dilators safely without forcing or unnecessary pain
This Guide Is For You If:
- You have vaginismus, vulvodynia, or tight pelvic floor muscles
- Penetration, pelvic exams, or tampon use feels painful or impossible
- You've been told to "just use dilators" but weren't shown how
- You want a science-backed, trauma-informed starting point
Created by a pelvic floor physical therapist who has helped women around the world heal pelvic pain, painful sex and vaginismus through structured, guided care- not guesswork.
Already Using Dilators… But Still Stuck?
If you found this guide because you've already been using dilators on your own, you're not alone.
Many of our clients come to us after months or even years of:
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being stuck on the same dilator size
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lack of guidance with managing pain, fear, or panic during dilation
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avoiding dilation altogether after a painful experience
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wondering if they're "doing it wrong" or if their body is the exception
This doesn't mean dilators don't work for you.
It usually means the care you received didn't match the level of guidance your body needed.
How Our 1:1 Coaching Is Different
Our 1:1 virtual pelvic floor coaching goes beyond instructions on a PDF or passive therapy where you lay down.
We work with you live, guiding you with hands on techniques, weekly, to:
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guide dilation, pelvic wanding, and your own hands on techniques (in real time) with feedback and adjustments
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teach you how to work through pain and fear to resolve it, not against it or in avoidance of it
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retrain pelvic floor muscles and nervous system patterns together for a mind-body approach
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build confidence in your body with a sex-positive and pleasure inclusive approach
This is why our clients experience change in as little as 8–12 weeks.
Not because they tried harder. But because they were finally supported.
What's Possible in 2–3 Months
Sex that feels liberating, pain-free, and bonding instead of forced, scary, or something to get through
A relationship that feels more connected and secure because intimacy is no longer a source of stress or avoidance
Improved mental health as anxiety quiets and self-worth grows, replacing shame, fear, and hyper-vigilance
Less pelvic pain with exams, tampons, cups, or discs, making everyday life feel easier and more normal
Pregnancy and trying for a baby becoming possible instead of overwhelming, painful, or avoided altogether
Client Testimonials
Emily R. (USA)
"I had already tried dilators, pelvic floor PT, and years of forcing myself through pain. I thought not being able to have sex meant I was failing as a wife. Within 8 weeks of 1:1 coaching, my body finally felt relaxed when my husband tried to initiate. Sex is now pain free and I can't believe I'm the one who now asks my husband for spicy time! Our marriage has changed in so many ways since overcoming my vaginismus."
"I had already tried dilators, pelvic floor PT, and years of forcing myself through pain. I thought not being able to have sex meant I was failing as a wife. Within 8 weeks of 1:1 coaching, my body finally felt relaxed when my husband tried to initiate. Sex is now pain free and I can't believe I'm the one who now asks my husband for spicy time! Our marriage has changed in so many ways since overcoming my vaginismus."
Amina K. (UK-based)
"I was stuck on the same dilator size for months and felt ashamed for not progressing. The coaching helped me understand my nervous system and my pelvic floor in a way no one had explained before. What felt impossible alone became manageable with support. I finally feel confident enough to start dating!!"
"I was stuck on the same dilator size for months and felt ashamed for not progressing. The coaching helped me understand my nervous system and my pelvic floor in a way no one had explained before. What felt impossible alone became manageable with support. I finally feel confident enough to start dating!!"
Lauren M. (Australia)
"I didn't need more information. I needed someone to walk with me through the sensations, the fear, and the doubt in the moment when I use to struggle at home with no help. The real-time guidance and accountability changed everything for me! Since working with VRD, my boyfriend and I have since gotten engaged! This was the only thing holding us back and now my life feels like a cloud is gone. Thank you!"
Ready for Professional, 1:1 Support?
If you're done trying to figure this out by yourself or you're fed up with your current struggles, your next step can be gentle and pressure-free.
Schedule a free discovery call below!
Ask questions. Get clarity. See if this support is right for you.
You don't have to push or do this alone anymore.
Ease, safety, and buttery sex is possible for you! 🧈💛