The Top 5 Vaginismus Exercises

Chronic and lifelong vaginismus can be overcome and pelvic floor exercises can help you do it! 

Over the last year, we've transitioned into helping women and couples overcome vaginismus from the comfort of their own home by offering remote 1 on 1 vaginal fitness coaching. One factor that we prioritize is using movement and pelvic floor relaxation exercises to calm both the pelvic floor muscles and your mind.

1 The Pelvic Drop- Of all the exercises you want to master, it's this one! You can do this sitting in a chair bending over on your knees like this or on a low chair or step. Completely relax your belly and then squeeze your anus and vagina one time all the way. Try not to squeeze your butt, just anus and vagina. After this, let go completely as if you're dropping your vagina completely downward like an elevator going down to the basement level. 

2-The Dynamic Child's Pose or Modified Balasana- Start in the position on the left. With your behind sticking out behind you,  simply let go of the muscles that surround your vagina as you continue to breathe down into your pelvis on each inhale. Then, after about 3 slow and deep breaths, bring your hips directly over your feet. 

3 Frog pose with vaginal relaxation-  Let go of your belly and feel the vaginal canal open and the labia relax as well. Breathe and imagine your vagina relaxing and your pelvic floor muscles opening and letting go. Do this for about 2 minutes several times per week.

4 Modified Happy Baby-  When you do this exercise, be sure to relax your anus and vagina. Avoid clenching or tightening the butt or belly. When you breathe, let your belly expand on your inhale and imagine your vagina getting longer naturally as you breathe in. Do this for about 2 minutes several times per week. 

5) Inner thigh rock back- So relaxing your adductors and getting more flexibility there can directly open up your pelvic floor and help you with overcoming your vaginismus! Do about 25 repetitions on each side, several times per week to feel a difference in your pelvic floor! 

Pelvic floor stretches for vaginismus and exercises that teach you how to relax your pelvic floor are a key part of healing vaginismus.

But sometimes, exercises alone is not enough to get you to pain free sex. Having weekly support, encouragement, and experts who truly understand your pain and fears can give you the confidence and consistency to truly reach your pelvic and sexual wellness goals.

Ready to cure your vaginismus with 1:1 private, personalized and professional guidance?

We offer tele-health services so you location is not a barrier to working with us. Our 1:1 coaching programs are proven to work in as little as 8 weeks. Schedule a call to accelerate your arrival at pain free and pleasurable sex!