You will primarily be taught hypnosis techniques, and by learning self-hypnosis you will reorganize the meaning of negative emotions and thoughts. In this way, you will relax and succeed more easily. The exercises below will also help you succeed:
The urine hold-and-release exercise can also be tried. When we completely stop the flow while urinating, we contract the muscles surrounding the vagina. This is because these muscles simultaneously control urination and defecation and tighten the vagina. Likewise, when urinating and defecating, we relax these muscles, and at the same time the vaginal opening also relaxes.
Now that you understand these muscles, without urinating, keep them contracted for about 3 seconds and relax within 6 seconds. By doing these exercises, you both become aware of the muscles around the vagina and become conditioned to relax instead of contracting. In other words, just as you can contract, you can also relax. These muscles are not muscles that contract reflexively under normal conditions; the control is always in your hands. If you can control them in ordinary situations, we are giving your subconscious the suggestion that you can also control them during sexual intercourse.
Mirror Exercise
With the help of a mirror, examining the sexual organs (outer labia, inner labia, clitoris, hymen, vaginal opening) will reduce your anxiety through accurate information.
How long should vaginismus exercises be done?
How long should vaginismus exercises be done?
Vaginismus exercises are generally done 1-2 times per week, and each session lasts 30-45 minutes.
What do vaginismus exercises include?
Vaginismus exercises can be done both individually and with a partner. These exercises may include pelvic muscle exercises, breathing exercises, vaginal opening exercises, body awareness exercises, and preparation exercises for sexual intercourse.
How are vaginismus exercises done?
Some vaginismus exercises can be performed as follows;
To find the pelvic floor muscles, try to stop your urine flow while urinating and then release it again. Also, try to hold the muscles for a longer time and reduce the resting time between contractions.
Are vaginismus exercises painful?
Vaginismus exercises are not painful or uncomfortable. However, while doing the exercises, some people may have difficulty relaxing or controlling their muscles. As a result, a mild feeling of discomfort may be felt.
Do vaginismus exercises work?
While doing vaginismus exercises, the person should not force themselves too much. The exercises may not produce immediate results. However, correct results can be achieved with regular exercises.
How long does it take for vaginismus exercises to show results?
If the exercises are performed regularly, results generally begin to be seen within a few weeks or a few months.
