Vaginismus

Proactive for her

<h3>What is vaginismus?</h3><p>Vaginismus is a condition characterised by the involuntary contraction or tightening of the muscles around the vaginal opening, which can cause discomfort, pain, or difficulty during vaginal penetration, including sexual intercourse, tampon insertion, or medical examinations. This involuntary reflexive tightening is often linked to anxiety, fear, or a negative association with penetration, though it can also have physical causes. Vaginismus can vary in severity, with some individuals experiencing minor discomfort and others finding penetration impossible. Treatment often involves a combination of education, physical therapy, psychotherapy, and pelvic floor exercises designed to gradually desensitise and relax the vaginal muscles.</p><p>&nbsp;</p><h3>Why does my partner have vaginismus?</h3><p>Your partner's vaginismus could be caused by a combination of physical, psychological, and emotional factors. Physically, it may result from infections, inflammation, or other medical conditions affecting the pelvic area, or as a side effect of surgeries or childbirth. Psychologically, past trauma, such as sexual abuse or assault, or even childhood trauma of any kind can lead to a fear or anxiety response during penetration. Negative experiences, including painful first sexual encounters, can also contribute to this condition. Emotional factors, such as stress, relationship issues, or societal and cultural attitudes towards sex, can exacerbate the problem. Additionally, a lack of sexual education or misinformation can lead to anxiety about intercourse. Understanding and addressing these underlying factors through a holistic approach involving medical treatment, physical therapy, and psychological support can help in managing and potentially overcoming vaginismus.</p><p>&nbsp;</p><h3>Vaginismus and other mind-body responses&nbsp;</h3><p>Vaginismus is a prime example of a mind-body response, where psychological and emotional states trigger an involuntary physical reaction in the body. This condition involves the involuntary contraction of vaginal muscles in response to penetrative attempts, which can be rooted in fear, anxiety, or past trauma. Similar mind-body responses are seen in other conditions, such as irritable bowel syndrome (IBS), where stress and anxiety can exacerbate gastrointestinal symptoms, or tension headaches and migraines, which can be triggered by emotional stress. These conditions highlight the powerful connection between the mind and body, demonstrating how psychological factors can manifest as physical symptoms. Addressing such conditions often requires a holistic approach that considers both mental and physical health, integrating therapies like cognitive-behavioral therapy, relaxation techniques, and physical treatments to manage symptoms and improve overall well-being.</p><p>&nbsp;</p><p><strong>Importance of setting right expectations about sex</strong></p><p>Setting the right expectations about sex is crucial for fostering healthy and satisfying sexual relationships. Unrealistic or misguided expectations, often shaped by media, cultural norms, or misinformation, can lead to disappointment, anxiety, and pressure, negatively impacting sexual experiences and relationships. Clear and realistic expectations help individuals and couples understand that sex is a normal and natural part of life that can vary widely in terms of frequency, performance, and preferences. It emphasizes the importance of communication, consent, mutual pleasure, emotional and physical connection over performance or perfection. By promoting a realistic and positive outlook on sex, individuals can reduce anxiety, build trust, enhance intimacy, and address issues such as sexual dysfunctions more effectively. Ultimately, setting the right expectations through effective communication fosters a healthier, more fulfilling approach to sex that is based on mutual respect and understanding.</p><p>&nbsp;</p><p><strong>Listen to how she responds to you sexually</strong></p><p>Listening to how your partner responds to you sexually is essential for building a satisfying and mutually enjoyable sexual relationship. Paying attention to her verbal and non-verbal cues, such as moans, changes in breathing, body movements, and feedback, helps you understand what she enjoys and what makes her uncomfortable. This attentive listening fosters open communication and trust, making it easier to discuss desires, boundaries, and preferences. It shows respect for her needs and enhances emotional intimacy, as she feels heard and valued. Additionally, adapting to her responses can lead to more pleasurable and consensual experiences, reducing the likelihood of pain or discomfort. Ultimately, listening to your partner's sexual responses ensures that both partners feel safe, respected, and fulfilled in their sexual relationship.</p><p>&nbsp;</p><p><strong>Patience and communication are the keys</strong></p><p>Patience and communication are key elements in improving a couple's sex life because they foster understanding, trust, and emotional intimacy. Patience allows partners to navigate challenges without pressure or frustration, creating a safe space where both individuals can explore their desires and boundaries at their own pace. When your partner has vaginismus, patience and communication become even more critical in supporting her and improving your sexual relationship. Patience is essential because overcoming vaginismus can be a gradual process, requiring time and consistent effort. Rushing or showing frustration can increase anxiety and exacerbate the condition. Being patient allows your partner to feel safe and supported as she navigates her treatment and healing journey at her own pace.</p><p>Communication, on the other hand, is essential for expressing needs, preferences, and concerns. Open and honest dialogue helps partners understand each other's perspectives, making it easier to address any issues and enhance mutual satisfaction. It also prevents misunderstandings and builds a stronger emotional connection, which can lead to a more fulfilling sexual relationship. Communication&nbsp; fosters an open and honest dialogue about feelings, fears, and experiences. This helps in understanding the emotional and physical aspects of vaginismus, ensuring that both partners are on the same page. Through communication, you can discuss treatment options, explore non-penetrative forms of intimacy, and provide emotional support. It also enables the sharing of progress and setbacks, which can strengthen the emotional bond and mutual trust. Together, patience and communication create a compassionate and understanding environment, crucial for overcoming vaginismus and building a healthy, fulfilling sexual relationship.</p><p>&nbsp;</p><p><strong>Conclusion</strong></p><p>Supporting a partner experiencing vaginismus is vital. It is important to foster a loving, understanding, and resilient relationship. Offering unwavering patience and clear communication creates a safe space for addressing the physical and emotional challenges of the condition. Through compassionate support, partners can navigate treatment together, enhancing trust and intimacy while exploring alternative ways to maintain a satisfying sexual connection. This support not only helps in managing vaginismus but also strengthens the overall relationship, highlighting the importance of empathy, mutual respect, and shared effort in overcoming obstacles. By standing together, partners can transform the journey of healing into an opportunity for deeper connection and lasting emotional closeness. If you or someone you know is experiencing symptoms of vaginismus or pain with intercourse, schedule a&nbsp;<a href="https://proactiveforher.com/care-packages/sexual-health/online-vaginismus-screening/">screening call</a> with Proactive for Her today. Our award-winning&nbsp;<a href="https://proactiveforher.com/vaginismus/">Online Vaginismus Healing Program</a> and&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;tag=regular-physiotherapy&amp;utm_source=website&amp;utm_medium=internal&amp;utm_campaign=schedule_flow&amp;utm_content=navigation_bar&amp;specialization=all&amp;page=1&amp;sort=availability%2F&amp;utm_term=broad&amp;prod=physio&amp;prdid=I-0410&amp;gad_source=1&amp;gclid=CjwKCAjwnK60BhA9EiwAmpHZwy-HkgQvwsZLfkqq6eLAyS14TzWRGx7uW__tc9kHGY9hOPOLaKOLWhoCxAwQAvD_BwE">expert pelvic floor physiotherapists</a> are here to help.&nbsp;</p>

Sex is great, however many women experience pain with penetrative intercourse, which can feel - not so great. If your partner is experiencing pain with intercourse, know that this is not normal! Read on to learn more and how we can help. 

How can she have issues with sex? Sex is great!

<h3>What is Vaginismus?</h3><p>Vaginismus is a condition involving involuntary muscle spasms in the pelvic floor muscles surrounding the vagina, making vaginal penetration painful or impossible. This condition can occur during intercourse, medical examinations, or even when inserting a tampon or finger. The exact cause can be linked to physical factors, psychological issues, or a combination of both. Treatment typically involves a multidisciplinary approach, including pelvic floor physical therapy, counselling and therapy, and sometimes medical interventions to help manage and alleviate the symptoms.</p><h3>How to spot if you have vaginismus?</h3><p>A person might be able to suspect they have vaginismus if they experience consistent and involuntary muscle spasms that cause pain or difficulty during vaginal penetration, such as during sexual intercourse, gynecological exams, or when inserting tampons. Symptoms can include a burning or stinging sensation, muscle tightness, or a feeling that penetration is impossible despite desire and arousal. The pain can range from mild discomfort to severe pain. Additionally, the anxiety or fear of penetration due to anticipated pain may further exacerbate the condition.&nbsp;</p><h3>Here are 5 signs that you might have vaginismus:</h3><ol><li>Pain During Penetration: Persistent pain during attempts at vaginal penetration, whether during sexual intercourse, insertion of tampons, or gynecological exams, is a common physical symptom. This pain can range from mild discomfort to severe pain.</li><li>Anticipatory Anxiety: Feeling intense anxiety or fear at the thought of vaginal penetration, often due to previous painful experiences or the anticipation of pain.&nbsp;</li><li>Avoidance Behavior: Actively avoiding situations that might involve vaginal penetration, such as avoiding sexual activity or delaying gynecological exams.</li><li>Fear of Pain: A pervasive fear of experiencing pain during penetration, which can exacerbate muscle tension and contribute to the cycle of vaginismus.</li><li>Negative Sexual Experiences: Previous traumatic or negative sexual experiences can contribute to the development of vaginismus, leading to a mental association between sex and pain.</li></ol><p><br><strong>Conclusion</strong></p><p>Seeking help for vaginismus is crucial due to the significant impact it can have on a person's physical, emotional, and relational well-being. Left untreated, vaginismus can lead to chronic pain and discomfort, affecting not only sexual health but also routine activities like using tampons or undergoing gynecological exams. The condition can cause emotional distress, including feelings of frustration, anxiety, and decreased self-esteem, and may lead to avoidance of intimate relationships or strain existing ones. Professional help can provide accurate diagnosis and tailored treatment plans, incorporating pelvic floor physical therapy, counselling, and sometimes medical interventions. These treatments aim to alleviate symptoms, improve pelvic floor function, and address any underlying psychological factors. Early intervention can enhance quality of life, restore sexual function, and foster healthier relationships, emphasizing the importance of not suffering in silence and seeking appropriate support. At Proactive For Her, our <a href="https://proactiveforher.com/vaginismus/">Vaginismus Program</a> aims to provide these exact services to help you heal and enhance your sexual health.</p>

Vaginismus can look different for everyone, and it's important to know what the signs of vaginimus are. Read on to learn more!

5 signs you might have vaginismus

Pregnancy & Fertility

<h3>Do doctors allow you to exercise during pregnancy?</h3><p>Pregnancy represents one of the greatest life changing events in a woman’s life which encompasses a plethora of both physical and mental changes. Staying physically active is considered as an important tool to support these changes and the growing baby as well. According to the American College of Obstetrics and Gynecology (ACOG), if you are healthy and your pregnancy is normal, it is safe to continue or start physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it’s still important to discuss the various parameters of exercise with your healthcare providers (OB-GYN &amp; Women’s Health Physiotherapist) to have a safe pregnancy and reap maximum benefits out of the exercises. The age old standard advice during pregnancy- ‘Keep doing what you are doing’ may not be correct.&nbsp;<strong>Women who have not exercised before can safely start exercising.</strong> At the same time, everything that an exercising female was doing before pregnancy, may not be safe now.</p><h3>Benefits of exercise during pregnancy</h3><p>Following is a list of the multiple benefits that can be gained by exercising during pregnancy, which not only help during pregnancy but even in the postpartum phase.</p><ul><li><strong>Improves ability to maintain a moderate weight during and after pregnancy.</strong> Research suggests that more weight gain during pregnancy increases a baby’s&nbsp;chances of having a higher birth weight, which may have negative effects later in life.&nbsp;&nbsp;</li><li><strong>Lowers your risk of pregnancy complications.</strong> All pregnant women are at a risk of gestational diabetes(elevated blood sugar). Exercise is known to keep raised blood glucose in control. Another complication of pregnancy known as preeclampsia which is marked by raised blood pressure, can lead to preterm labor and low birth weight. Staying physically active has been found to keep blood pressure from rising.</li><li><strong>Reduces the aches and pains of pregnancy.</strong> Low back pain and pelvic girdle pain are the two most common types of pain reported by women during pregnancy. These can be caused by hormones associated with&nbsp; pregnancy, and various postural changes in the body. Strengthening and stability exercises can help manage the pain.</li><li><strong>Helps ward off constipation.</strong> An active body encourages active bowels. Constipation during pregnancy is common and can also be due to tight pelvic floor muscles. Exercises to help relax those muscles can aid in easy bowel movements.</li><li><strong>Boosts your mood</strong>. Women are more susceptible to depression and anxiety while they are expecting. Research has found that exercise during pregnancy releases endorphins and thus improves mood, and reduces stress and anxiety.</li><li><strong>Improves sleep.</strong> Sleep can be evasive during pregnancy. Physical discomfort, changes in hormones, anxiety and many other factors can lead to sleep disturbances. Observational studies indicate that women who exercise throughout pregnancy have better sleep quality and duration than their inactive counterparts.&nbsp;</li><li><strong>Fights fatigue.</strong>&nbsp; Feelings of low energy and fatigue are common during pregnancy. . Research shows that bouts of low to moderate intensity resistance exercise is effective in reducing physical and mental fatigue, and increased energy. .</li><li><strong>Supports an easier and faster labor.</strong>&nbsp; Guided strengthening, stretching, and breathing exercises&nbsp; during pregnancy help ease the process of labor and delivery.&nbsp;</li><li><strong>Helps decrease the likelihood of perineal tearing</strong> and medical interventions during delivery</li><li><strong>Speeds up postpartum recovery.</strong>&nbsp; Exercising during pregnancy helps prevent and recover from&nbsp; &nbsp; postpartum challenges such as&nbsp; incontinence, haemorrhoids, diastasis recti, and body pain to name a few. ,&nbsp;</li></ul><h3>General exercise recommendations</h3><p>Before starting any exercise program, it is important to consider various factors like the person’s current fitness levels, pre-existing medical conditions, absolute and relative contraindications to exercise, fatigue levels, mood swings, pain points, and the effect of hormones on the body. That’s why we recommend&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;tag=regular-physiotherapy&amp;utm_source=website&amp;utm_medium=internal&amp;utm_campaign=schedule_flow&amp;utm_content=navigation_bar&amp;specialization=all&amp;page=1&amp;sort=availability%2F&amp;utm_term=broad&amp;prod=physio&amp;prdid=I-0410&amp;gad_source=1&amp;gclid=CjwKCAjw1emzBhB8EiwAHwZZxYltokAbGlwK4RXVzftuuHkq3H9iygum-BJcA0OmMrG87kwFIbjQwRoCHKIQAvD_BwE">consulting a pelvic floor physiotherapist</a> before starting a new exercise program or if you have any apprehension about continuing your current routine.&nbsp;<br>Generally, an exercise plan should include the following:</p><ul><li>Moderate intensity aerobic exercise - 150 minutes per week.&nbsp;</li><li>Strengthening and stretching exercises 2-3 times/week.&nbsp;</li><li>Breathing exercises</li><li>Pelvic floor muscle training</li><li>Core stability and strengthening exercises&nbsp;</li></ul><p>Consulting a<strong>&nbsp;</strong>women’s health physiotherapist<strong>&nbsp;</strong>who can design a&nbsp; comprehensive, safe, and effective exercise plan is highly recommended.&nbsp; They carefully evaluate pregnant women and take into account all the factors that could affect exercising during pregnancy.</p><h3>When should I not exercise?</h3><p>There can be absolute as well as relative contraindications to exercise during pregnancy. There are certain conditions where exercising is considered a contraindication and a risk to the baby.&nbsp; These conditions include: placenta previa (where placenta covers the opening of cervix completely), incompetent cervix (when there is a history of premature shortening and opening of cervix, or if it is diagnosed during current pregnancy), severe cardiovascular and/or restrictive lung disease, and multiple gestation pregnancy (triplets or higher).There can be conditions and situations where exercise needs to be decreased, modified, avoided, or may need to be stopped completely as pregnancy advances. For example, in the case of the history of preterm labour or premature birth, exercise may need to be reduced in the second and third trimester. It is advisable to check with your OB-GYN and&nbsp;expert women’s health physiotherapist<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;tag=regular-physiotherapy&amp;utm_source=website&amp;utm_medium=internal&amp;utm_campaign=schedule_flow&amp;utm_content=navigation_bar&amp;specialization=all&amp;page=1&amp;sort=availability%2F&amp;utm_term=broad&amp;prod=physio&amp;prdid=I-0410&amp;gad_source=1&amp;gclid=CjwKCAjw1emzBhB8EiwAHwZZxYltokAbGlwK4RXVzftuuHkq3H9iygum-BJcA0OmMrG87kwFIbjQwRoCHKIQAvD_BwE">&nbsp;</a>when you have doubts about exercising.</p><p>&nbsp;</p><p>Conclusion</p><p>According to the research and doctors, pregnant women are encouraged to exercise with a few exceptional conditions where exercising may not be allowed. The benefits of exercising during pregnancy cannot be emphasised enough. To extract the maximum benefits from exercise and have a safe pregnancy, exercising under the supervision of a&nbsp;women’s health physiotherapist can be extremely beneficial.<br>At Proactive for Her, our expert women’s health physiotherapists provide complete pregnancy support through detailed evaluation, and comprehensive exercise sessions. The sessions also address the pains and aches of pregnancy, various other issues like incontinence, constipation, and challenges managing breathing.&nbsp; We also prepare pregnant women for a smooth labour and delivery experience. If you are pregnant and not sure where to start your pregnancy fitness journey, make an appointment to see one of our&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;tag=regular-physiotherapy&amp;utm_source=website&amp;utm_medium=internal&amp;utm_campaign=schedule_flow&amp;utm_content=navigation_bar&amp;specialization=all&amp;page=1&amp;sort=availability%2F&amp;utm_term=broad&amp;prod=physio&amp;prdid=I-0410&amp;gad_source=1&amp;gclid=CjwKCAjw1emzBhB8EiwAHwZZxYltokAbGlwK4RXVzftuuHkq3H9iygum-BJcA0OmMrG87kwFIbjQwRoCHKIQAvD_BwE">expert women’s health physiotherapists</a> at Proactive for Her.</p>

Exercising during pregnancy is highly recommended, and completely safe! Read to learn more about why you should exercise, what type of exercise you should be doing, and when it's not safe to exercise. 


Am I Allowed to Exercise During Pregnancy?

Pregnancy

<h3>What are Erogenous Zones?</h3><p>An erogenous zone is any part of the body that can trigger sexual arousal when touched and looked at. Stimulation of an erogenous zone can sometimes elicit an orgasm. Erogenous zone mapping has revealed that the whole body can be sensitive to sexual touching (Nummenmaa et al., 2016) but erogenous hotspots can make up for 26% of the body surface! Those of us from the F.R.I.E.N.D.S.- loving generation would recall&nbsp;<a href="https://youtu.be/RpQJanLw53M?si=ecuuUimeO6Duc3CR">Monica’s hypothetical tour of seven erogenous zones mapped out</a> in Season 4, Episode 11.&nbsp;&nbsp;&nbsp;</p><p>The map below gives the topography of erogenous regions triggering arousal in humans during masturbation and with partners. Notice how the whole body lights up in response to a partner’s touch, gaze, and presence!</p><figure class="image image-style-side"><img src="https://lh7-us.googleusercontent.com/docsz/AD_4nXeXB7IL3l2H5oRnX1EHAnWXLOnK4Jj6F9gMAnskoPNg_SLjmmbRD3cFTqGFfvCrrb_iBP5AcEg7gKYldFMS1L8yMBE9p2LAfcWzXfTb59Q8GYsroUvU6SaV072srFBlsbioYQbB3cQI4wLWcx8dR0FylhVs?key=YdsleoSEqDkMAedu4Ufv7Q"></figure><h3>Why are Erogenous Zones Important? Hint: They’re the Key to Satisfying Sex.&nbsp;</h3><p>Touching is a powerful means for eliciting sexual arousal. Affectionate touch from one’s partner and self-stimulation of the genitals are both capable of triggering arousal responses. Research has found that along with touching, even looking at erogenous zones can trigger sexual interaction (Maister et al., 2020).</p><p>Erogenous zones are important to pay attention to because they have a higher density of touch receptors. These receptors respond to touch and convey information to a region of the brain called the somatosensory cortex which is responsible for processing sensory information as well as regulating emotions and moods. That’s why stimulating these zones can bring quick changes in our moods! This can also help to improve intimacy and enhance emotional bonds between partners. Knowing both your and your partners’ erogenous zones will only enhance your sexual experiences.&nbsp;</p><p>Erogenous zones also play the main character roles during foreplay and are responsible for the exciting build-up to sex. Stimulating the erogenous zones beyond the genitals can add a variety to the sexual experience and also create a playground for trying out solo and partnered sex toys and other aids like massage oils, lubricants, textured products, etc. While orgasms are a sensational goal to aim for during sex, engaging in extensive foreplay can heighten the experience of the orgasm to its most exhilarating potential.&nbsp;</p><p>Discussing and exploring erogenous zones with a partner through activities such as sensate focus requires communication and trust, the building blocks of a healthy sexual relationship.&nbsp;</p><p>&nbsp;</p><h4>The Most Common Erogenous Zones and a Brief Guide to Stimulating Them</h4><p>1. Mouth and Lips</p><ul><li>Kissing: Engage in soft, lingering kisses, occasionally interspersing gentle nibbles and playful sucking on the lips. Experiment with varying the pressure and pace.</li><li>Oral Stimulation: Use your tongue to trace your partner’s lips, occasionally sucking gently. Whispering sweet nothings or erotic words can also heighten arousal.</li></ul><p>2. Neck</p><ul><li>Nape of the Neck: Place soft kisses along the nape, moving slowly from the hairline downward. Lightly graze the area with your teeth or fingertips.</li><li>Side of the Neck: Kiss and lick the sides of the neck, alternating with gentle sucking. Pay attention to your partner’s reactions to find the most sensitive spots.</li></ul><p>3. Ears</p><ul><li>Earlobes: Lightly nibble on the earlobes, occasionally sucking and licking them. Whispering or blowing gently into your partner’s ear can also be very stimulating.</li></ul><p>Behind the Ears: Use the tip of your tongue to trace small circles behind the ears, following up with soft kisses and gentle nibbles.</p><p>4. Chest and Breasts</p><ul><li>Nipples: Start with gentle circular motions around the nipples using your fingers. Gradually increase intensity by licking, sucking, and gently biting the nipples.</li><li>Breasts: Use your hands to gently massage the breasts, varying the pressure. Kiss and lick around the breast, gradually moving towards the nipple.</li></ul><p>5. Back</p><ul><li>Lower Back: Use slow, deliberate strokes with your fingers, or a soft massage to relax and stimulate. Kissing and licking along the lower back can add to the arousal.</li><li>Spine: Trace the spine lightly with your fingertips or tongue, moving from the neck down to the lower back. This can create a tingling sensation that many find pleasurable.</li></ul><p>6. Stomach</p><ul><li>Abdomen: Use light, feathery strokes with your fingers, and alternate with soft kisses. A warm breath followed by a cool exhale can add an interesting sensation.</li><li>Belly Button: Gently kiss and lick around the belly button. Some people enjoy gentle, playful sucking or nibbling in this area.</li></ul><p>7. Thighs and Legs</p><ul><li>Inner Thighs: Lightly stroke the inner thighs with your fingertips, moving closer to the genitals without actually touching them to build anticipation. Soft kisses and gentle bites can also be very stimulating.</li><li>Back of the Knees: Lightly tap or stroke with your fingertips. Soft kisses and playful bites can also feel good.&nbsp;</li></ul><p>8. Genitals</p><ul><li>Penis: Use your hand to stroke the shaft, varying the pressure and speed. Pay special attention to the glans (head) with gentle licking and sucking.</li><li>Scrotum: Gently cup the scrotum, massaging it softly. Licking or lightly sucking can add additional pleasure.</li><li>Clitoris: Start with gentle, circular motions using your fingers or tongue. Vary the pressure and speed, and pay attention to your partner’s responses.Stimulating the clitoris can result in a clitoral erection - similar to that of a penis - which leads to increased lubrication and space in the vagina to facilitate painless penetrative sex.&nbsp;</li><li>Vagina: Use your fingers to explore the outer and inner areas, varying your touch. Penetration can be combined with external stimulation of the clitoris for heightened pleasure.</li><li>Perineum: Use gentle pressure with your fingers, or soft, circular motions. This area can be very sensitive, so start lightly.</li></ul><p>9. Buttocks</p><ul><li>Glutes: Use firm but gentle massaging motions with your hands. Squeezing and kneading the muscles can be very pleasurable.</li><li>Anus: If your partner is comfortable, use gentle circles with your fingers or tongue around the anus. Ensure proper hygiene and use plenty of lubrication if you proceed with further stimulation.</li></ul><p>10. Feet and Toes</p><ul><li>Soles of the Feet: Massage the soles with your thumbs, applying varying pressure. Light, tickling strokes can also be stimulating for some.</li><li>Toes: Gently suck and lick the toes, paying attention to your partner’s comfort and pleasure levels. Lightly nibbling can also be arousing for some people.</li></ul><p>&nbsp;</p><p>Constant and respectful communication and consent about and for stimulating erogenous zones is always a must and significantly improve the sexual life between partners.&nbsp;</p><p><strong>Conclusion</strong></p><p>For women and their partners who are battling vaginismus, erogenous zones provide a gateway to all the pleasurable treasure troves of the body, even if penetrative sex feels inaccessible at the moment.&nbsp;</p><p>Proactive For Her’s award-winning and multi-disciplinary&nbsp;<a href="https://proactiveforher.com/vaginismus/">Vaginismus Healing Program</a> is designed to be holistic and pleasure-centric so that women are not only able to experience painless penetration, but also gain the knowledge and tools to make it pleasurable. If you suspect someone you know might be dealing with vaginismus, reach out to us at Proactive For Her to schedule an&nbsp;<a href="https://proactiveforher.com/care-packages/sexual-health/online-vaginismus-screening/">initial consultation&nbsp;</a>and gain more information about the program.&nbsp;</p>

As women, we have various erogenous zones on our bodies that help us experience sexual pleasure. Read on to learn more about why this is important and how to stimulate your erogenous zones!

All You Need to Know About Erogenous Zones

<h3><strong>Is back pain during pregnancy common?</strong></h3><p>A study published in 2023 found that 40.5% of pregnant women experience back pain.&nbsp; 28.3% in the first trimester, 36.8% in the second trimester, and 47.8% in the third trimester¹. A study looking at Indian women specifically, found that 80% of pregnant women reported back pain⁵. Although back pain during pregnancy occurs often, it doesn’t need to be normalised. Studies show that movement and exercise can significantly decrease back pain during pregnancy²³⁴. It’s important to note that various types of pain surrounding the back are common during pregnancy. Pregnancy related back pain involves pain that starts at the low back and can travel all the way down to the foot. Pelvic girdle pain starts in the joints of the pelvis, travels down but stops at the knee. It’s possible to have both or confuse one with the other! Make sure your&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=1aa3dd81-9a0f-4964-a7c4-1c420fe61bff&amp;keyword=">pelvic floor physiotherapist</a> is asking all the right questions to understand the specific region you’re experiencing pain, because treatment can differ.&nbsp;<br>&nbsp;</p><h3><strong>Why do pregnant women experience back pain?</strong></h3><p>Pregnant women experience back pain for a variety of reasons, here are some:&nbsp;</p><ol><li><strong>Hormonal changes</strong> - The hormone relaxin increases how loose your ligaments are, which can cause pain. However, relaxin levels are at their highest during the first trimester, which is often the time when women experience the least amount of pain. Hormonal changes actually tend to affect how sensitive women’s bodies are to pain, increasing the likelihood that they feel and are limited by pain.&nbsp;</li><li><strong>Stress</strong> - Anxiety and stress during pregnancy is extremely common, as women experience changes in bodies, thoughts about motherhood, worry about the baby, the list can go on. Stress is known to increase pain and inflammation in the body!</li><li><strong>Changes in posture</strong> - As the baby grows, it changes the pressure on the spine, pelvic floor, and legs. This can create muscle imbalances, causing pain and discomfort. That’s why seeing a&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=1aa3dd81-9a0f-4964-a7c4-1c420fe61bff&amp;keyword=">pelvic floor physiotherapist</a> can help significantly, because they can help you strengthen and stretch in areas to decrease pain and offset the new changes.&nbsp;</li><li><strong>Discontent at work and the belief that the pain won’t get better&nbsp;</strong>- These factors might seem surprising, but research shows they’re actually major factors in why women experience pain! It’s essential to find a practitioner who won’t brush off your pain and instead help you try to improve it.&nbsp;</li><li><strong>Lack of sleep</strong> - Fatigue and not getting enough sleep can play a huge role in how a woman’s body experiences pain. It’s important to optimise sleep and focus on quality sleep. Our&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=1aa3dd81-9a0f-4964-a7c4-1c420fe61bff&amp;keyword=">pelvic floor physiotherapists</a> take this into consideration and can help you find strategies on how to improve your sleep to decrease your pain.&nbsp;</li></ol><p><br>&nbsp;</p><h3><strong>What’s the solution?</strong></h3><p>For women experiencing pregnancy related back pain, there is hope! Various methods can help decrease the pain, so that the chance of experiencing similar pain during postpartum comes down.&nbsp;</p><ol><li><strong>Exercise</strong> - any type of consistent exercise focused on movement, rotations, and strengthening is shown to decrease back pain. Swimming or walking in the pool can be extremely beneficial as well! It is completely safe to exercise during your pregnancy - unless specified by your doctor. Working with a&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=1aa3dd81-9a0f-4964-a7c4-1c420fe61bff&amp;keyword=">pelvic floor physiotherapist&nbsp;</a>can be extremely beneficial for anyone nervous about exercising or&nbsp;<strong>new to it.&nbsp;</strong></li><li><strong>Manual Therapy</strong> - soft, gentle massage and release of tension points can be beneficial in relieving pain (although this is not a permanent solution). It’s important to work with a<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=1aa3dd81-9a0f-4964-a7c4-1c420fe61bff&amp;keyword="> pelvic floor therapist</a> who focuses on active movement in conjuction with tension release.&nbsp;</li><li><strong>Support belts&nbsp;</strong>- These can be extremely helpful, especially in the third trimester. Support belts help to relieve some of the pressure the baby’s weight is putting on your low back and pelvis.&nbsp;</li><li><strong>Mental health therapy</strong> - As we mentioned above, stress and anxiety can contribute to the pain a woman experiences during pregnancy. Addressing these feelings helps to relieve the mental pain someone might be going through, which then relieves the physical pain. Our&nbsp;<a href="https://proactiveforher.com/experts/?specialization=psychology&amp;page=1&amp;sort=availability&amp;mode=online&amp;clinic=0&amp;keyword=">mental health therapists</a> are experienced in treating both pregnant and postpartum women.&nbsp;</li><li><strong>Relaxation strategies</strong> - Tension in your body leads to increased pain. It’s important that your&nbsp;<a href="https://proactiveforher.com/experts/?specialization=psychology&amp;specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;keyword=">pelvic floor physiotherapist</a> is giving you tools you can reach towards to relax your body and decrease your pain.&nbsp;<br>&nbsp;</li></ol><p>&nbsp;</p><p><strong>Conclusion:&nbsp;</strong></p><p>Although back pain during pregnancy is common, there is a non-medicinal way to help treat it and decrease the likelihood of it returning during postpartum. It’s important for women to know they don’t have to suffer in pain. The sooner you get treated for back pain, the higher chance you have of a better quality of life. At Proactive for Her, we have&nbsp;<a href="https://proactiveforher.com/experts/?specialization=psychology&amp;specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d&amp;keyword=">expert pelvic floor physiotherapists</a> who treat women as a whole person, looking at all aspects of their lives in order to decrease pain in the most holistic way possible. If you or someone you know is suffering from pregnancy related back pain, make sure to reach out to one of our experts!</p>

Back pain might be common during pregnancy, but it doesn't have to be normalized! Pelvic floor physiotherapy is a great option to treat back pain. Read on to learn how physiotherapists can help. 

How Do I Relieve Back Pain During Pregnancy?

<h3>What is vaginismus?</h3><p>Vaginismus is a condition in which a woman experiences involuntary muscle spasms in the pelvic floor muscles, specifically around the vaginal opening, which make it difficult or impossible for penetration to occur. This condition can cause significant pain, discomfort, and anxiety during attempts at intercourse or any form of vaginal penetration, including gynaecological exams. It can be both physically and emotionally distressing, often impacting relationships and self-esteem. Vaginismus can have various causes, including psychological factors such as fear or trauma, as well as physical factors like infections or medical procedures. Treatment typically involves a combination of physical therapy, psychotherapy, support groups and sometimes medication to address both the physical and psychological aspects of the condition.</p><h3><br>What are the causes of vaginismus?</h3><p>Vaginismus can have both psychological and physical causes, and often it's a combination of factors. Psychological causes may include fear of pain or penetration, past traumatic experiences, anxiety related to sex or intimacy, relationship issues, or cultural or religious beliefs that contribute to feelings of guilt or shame surrounding sex. Physical causes can include conditions like infections, inflammation, hormonal imbalances, or medical procedures that have led to pain or discomfort in the vaginal area. Sometimes, there may not be a clear cause identified, and the condition may be categorised as primary vaginismus if it has been present since the first attempt at intercourse, or secondary vaginismus if it develops after a period of normal sexual function. Understanding the specific underlying factors contributing to vaginismus is crucial in determining the most effective treatment approach.<br>&nbsp;</p><h3>How is vaginismus a psychological issue?</h3><p>The psychological causes leading to vaginismus can include past traumatic experiences, such as sexual abuse or assault, which may lead to fear, anxiety, or a subconscious association of sex with pain. Anxiety about sex or intimacy, whether due to cultural, religious, or personal beliefs, can also contribute to vaginismus. Negative emotions surrounding sexuality, body image issues, or relationship conflicts can elevate these feelings, creating a cycle of fear and tension during attempts at penetration. Additionally, misconceptions or lack of education about sex and anatomy may contribute to anxiety and tension in the pelvic floor muscles. The fear of pain or the expectation of discomfort can trigger a reflexive response, leading to muscle spasms that prevent penetration. Over time, these psychological factors can become deeply ingrained, further reinforcing the physical symptoms of vaginismus. Effective treatment often involves addressing these psychological factors through therapy, group counselling, or techniques to promote relaxation and positive associations with sexual activity.</p><p>&nbsp;</p><h4>Vaginismus is a mind-body connection</h4><p>The mind-body connection in vaginismus denotes the intricate interplay between psychological and physical factors in the manifestation and experience of the condition. Psychological factors, such as fear, anxiety, past trauma, or negative beliefs about sex, can trigger a plethora of physiological responses in the body. When an individual with vaginismus anticipates or attempts vaginal penetration, these psychological factors can activate the body’s “fight or flight” response, leading to increased muscle tension and a heightened state of arousal. This tension, particularly in the pelvic floor muscles, can create a physical barrier to penetration, causing pain or discomfort. In contrast, the experience of pain or discomfort during attempted penetration can reinforce existing psychological barriers, exacerbating anxiety and fear surrounding sexual activity. This cyclical relationship between the mind and body can perpetuate the symptoms of vaginismus, making it essential to address both psychological and physical aspects of the condition in treatment. Techniques such as cognitive-behavioural therapy, mindfulness, relaxation exercises, and pelvic floor physical therapy aim to disrupt this cycle by promoting relaxation, reducing anxiety, and fostering positive associations with sexual activity and sexual organs, ultimately restoring harmony to the mind-body connection.</p><p>&nbsp;</p><h3>Is there a connection between intimacy and weight?</h3><p>The idea that extra weight negatively impacts intimacy is a misconception rooted in societal norms and unrealistic body standards perpetuated by media and culture. While body image concerns may affect an individual's confidence and self-esteem, intimacy is about emotional connection, attraction, trust, and communication rather than physical appearance alone. Research suggests that factors such as body acceptance, self-confidence, and relationship satisfaction play more significant roles in sexual satisfaction and intimacy than body weight. Furthermore, individuals of all body types can experience fulfilling and pleasurable intimate relationships. Assuming that extra weight inherently hinders intimacy overlooks the diversity of human experiences and desires. Moreover, focusing solely on weight as a determinant of attractiveness or sexual desirability disregards the complex and multifaceted nature of human relationships. Ultimately, prioritising mutual respect, empathy, and understanding in intimate partnerships can foster deeper connections regardless of body size or shape.</p><p><strong>Conclusion</strong></p><p>If you feel you are struggling with vaginismus, seeking professional help and support can be a transformative step towards healing and reclaiming control over your sexual health and well-being. Proactive For Her's&nbsp;<a href="https://proactiveforher.com/vaginismus/">Vaginismus Healing Program</a> offers a comprehensive and compassionate approach to addressing this condition, providing tailored support and guidance every step of the way. Through a combination of specialised therapies, expert guidance, and treatment plans, our vaginismus program empowers individuals to overcome the physical and psychological barriers of vaginismus. With a team of dedicated professionals who understand the complexities of this condition, you can embark on a journey towards healing with confidence and reassurance. Don't let vaginismus hold you back from experiencing the intimacy and fulfilment you deserve. Take the first step towards healing today with Proactive For Her's Vaginismus Healing Program, and discover a path towards a happier, healthier, and more fulfilling future.</p>

Weight gain does not cause vaginismus, however people tend to believe this for various reasons. Read on to learn more about what causes vaginismus and how to treat it!

Are weight and vaginismus related?

<h3>What is Childhood Trauma?</h3><p>Childhood trauma or Adverse Childhood Experiences (ACEs) are traumatic events that occur between the ages 1-17. It is “<i>The experience of an event by a child that is emotionally painful or distressful, which often results in lasting mental and physical effects.</i>”&nbsp;</p><p>Children are particularly vulnerable to trauma and are also very dependent on their caregivers for care, protection, and nurture. Childhood trauma can occur when a child witnesses or experiences overwhelming negative events in childhood.&nbsp;</p><p>It is trauma if a child or a young person:</p><ul><li>Is sexually, physically, emotionally abused, exploited or trafficked. This can take place at home, in the community or in an organisation.&nbsp;</li><li>Witnesses or experiences violence in the home, family or community. This can also extend to civil wars or unrest.</li><li>Is bullied in person or online.&nbsp;</li><li>If the parent or caregiver is affected by their own trauma wherein they are not able to meet the child’s physical or emotional needs. This can occur when the caregiver has a chronic physical or mental illness, gets into a serious accident, misuses substances, die, is imprisoned, divorces, or separates.&nbsp;</li><li>Is not well cared for, protected or nurtured. Physical and emotional neglect can be just as traumatic for a child and is often downplayed as a source of traumatic stress. This can be more common in situations of poverty or discrimination.&nbsp;<br>&nbsp;</li></ul><figure class="table"><table><tbody><tr><td colspan="3">Childhood Trauma is</td></tr><tr><td>Abuse of Child</td><td>Trauma in Child’s Environment</td><td>Neglect of Child</td></tr><tr><td>Emotional, physical, and sexual abuse</td><td>Parental substance abuse, parental separation and/or divorce, mentally ill or suicidal household member, substance misuse</td><td>Abandonment, child’s basic physical and/or emotional needs unmet</td></tr></tbody></table></figure><p>&nbsp;</p><p>Childhood trauma is more common than we think and the Adverse Childhood Experiences (ACE) Study (Felliti and Anda, 1998) has recognized the connection between childhood trauma and adult health, showing that even till fifty years later adults with childhood trauma show worse health outcomes compared to those who don’t. There are associations between ACEs and an increased risk of Posttraumatic Stress Disorder (PTSD), anxiety and depression in adulthood. Those with ACEs are also vulnerable to further traumatic experiences in adulthood.</p><p>Children of traumatised caregivers experience&nbsp;<strong>secondary trauma&nbsp;</strong>at witnessing distressing events as a result of the trauma or due to possible neglect or abuse they may become vulnerable to as a result of their caregivers’ own traumatisation.&nbsp;</p><p><br>&nbsp;</p><h3>Vaginismus is Psychosomatic</h3><p>Psychosomatic means relating to the interaction of mind and body. Traditionally, vaginismus was understood as a physical concern characterised by the vaginal spasm. However, there is a need to understand it from a multi-diagnostic framework as physical symptoms with underlying emotional and mental meanings. The factors that contribute to vaginismus are understood to lie on a spectrum and are understood as a combination of physical to psychological, influenced by relationships and one’s cultural context. Different blends of these factors will contribute to it in unique ways to each set of partners experiencing vaginismus. Some of these factors include:&nbsp;</p><ul><li>Beliefs around penetrative sex being painful or underlying fears about tissue damage or the hymen being torn, due to misinformation about the body and acts of sex</li><li>Beliefs around sex and masturbation being shameful or wrong including overly restrictive upbringing (in which sexuality was considered a taboo subject), repressive religious teaching resulting in unhealthy or sex negative messages, and inadequate sex education,</li><li>Negative beliefs around sexual organs including the vagina being too small or having a penis aversion</li><li>Excessive fears around negative consequences of sex including painful childbirth, unwanted pregnancy, sexually transmitted diseases etc.&nbsp;</li><li>Experiences of pain around genitals including painful periods, vaginal injuries or surgeries&nbsp;</li><li>Painful first sexual experiences&nbsp;</li><li>Traumatic events including past emotional, physical and sexual abuse or being a witness of violence or abuse, or exposure to unsafe touch experiences, or excessive exposure to stories of sexual assault&nbsp;</li><li>Having a general anxiety disorder that is characterised by hyper-vigilance, fixating on the worst possible outcome, and an excessive need for control as well as development of perfectionism</li><li>Relationship dynamics, particularly a lack of emotional safety with one’s partner (due to mistrust, lack of commitment or emotional detachment) which could create anxiety about being vulnerable.</li></ul><p>&nbsp;</p><p>Some of the aforementioned factors can result in negative, irrational, and persistent beliefs borne out of traumatic events one may have experienced, especially in interpersonal relationships.&nbsp;<br>&nbsp;</p><h3><strong>Understand your Past to Heal Vaginismus</strong></h3><p>Vaginismus is an example of emotional wellbeing impacting physical health. For women with vaginismus, it is important to identify the aforementioned emotional and psychological trauma and causes that would be contributing to their vaginismus. The earlier in life one has experienced a traumatic event, the higher likelihood of an adverse impact of it in the absence of balancing positive experiences.&nbsp;</p><p>Usually, there would be multiple layers of underlying causes contributing to vaginismus including recent painful penetration experiences. A trained therapist can help uncover and identify the multitude of contributing causes and even set a hierarchy for the most significantly contributing experiences. Usually the healing journey starts with gaining insight into the trauma and psychological causes of the vaginismus. Knowing the “why” behind the vaginismus can chart out a pathway for healing from it. There are a multitude of trauma-focused therapy modalities that trained professionals should use to heal the traumatic material and shift the resultant negative, irrational and persistent beliefs that maintain vaginismus. This is definitely a challenging journey that requires the woman to be immensely supported by the people and environment around her to be able to embark on this trauma-healing, transformative journey.&nbsp;</p><p>Proactive For Her’s award winning&nbsp;<a href="https://proactiveforher.com/vaginismus/">Vaginismus Healing Program</a> offers the right amount of scaffolding for the women to heal from their past and change their present beliefs in order to have a fulfilling future. Apart from 1:1 therapy sessions with trauma-informed coaches trained in evidence-based therapies, there are educational spaces and support groups for the women and their partners that allow for community spaces where women can feel heard, empathised with, and understood with other like-minded women and partners experiencing the same condition.&nbsp;</p><p>Understanding the role of the past can also help a woman liberate herself from the guilt, self-blame and low self-esteem that often comes packaged with vaginismus.&nbsp;</p><p>&nbsp;</p><p><strong>Conclusion</strong></p><p>If you or someone you know suspects they may be battling vaginismus, reach out to us for a&nbsp;<a href="https://proactiveforher.com/care-packages/sexual-health/online-vaginismus-screening/">screening call</a> to understand your condition and healing options better. The vaginismus programme at Proactive For Her uses a multi-disciplinary, holistic and evidence-based approach to treating vaginismus.&nbsp;</p>

There are various forms and reasons for childhood trauma, and this can lead to vaginismus. Read on to learn and understand more about this!

How are Childhood Trauma and Vaginismus Related?

<h3>What is a tight pelvic floor?</h3><p>The pelvic floor is the group of muscles that support the pelvic organs. These muscles also help control urination, bowel movements, and sexual function. When the muscles of the pelvic floor constantly stay in a state of contraction and are unable to relax, it is known as a tense, tight or hypertonic pelvic floor. For a muscle to generate power sufficiently, it should have an optimum level of length and tension.&nbsp;</p><p>For example, an already bent elbow cannot&nbsp; do a powerful biceps curl!&nbsp; We need to first straighten the elbow. Similarly a tight pelvic floor cannot function optimally and can result in pelvic floor dysfunction.</p><figure class="image image-style-side"><img src="https://lh7-us.googleusercontent.com/OG2Jn5bMIzMzbuKhGp4X9if4oMekahCVmkBClGLJQhFCKhOe0eWio0zF-l3fF5Yv5PkZABxO1ubST4nO--giiVwcIy3oClIb4EVjmar_fjHs_shLpwCjEj5edUV5ffSQi2-OnSjvjttggcvI-0hQhxo"></figure><p>Typical signs of a tight pelvic floor</p><ul><li>Pain - A person with a tight pelvic floor may experience a generalised pain or pressure in the pelvic area, low back, hips or the tail bone. Pain can also be felt during or after certain activities like urination, bowel movements, or sexual intercourse.&nbsp;</li><li>Urinary symptoms - A sudden, strong need to urinate may be felt, which is difficult to delay. This may result in involuntary loss of urine (leakage) if the person does not reach the bathroom in time. This condition is referred to as urge incontinence. Frequency of urination may be increased. There can be difficulty in starting or maintaining the urinary stream. Urinary leakage while coughing, sneezing, laughing or during exercise may occur as well. This type of incontinence is known as stress urinary incontinence.</li><li>Bowel symptoms - This can include constipation, difficulty initiating a bowel movement, pain during or after passing stools or gas, and feeling like you’ve had an incomplete emptying of your bowel.&nbsp;</li><li><p>Challenges with penetration - Inserting a tampon or menstrual cup, a gynaecology exam, and sexual penetrative intercourse can all feel impossible or painful for those who have tension in their pelvic floor.</p><p>A tight pelvic floor can be a result of habitually contracting the muscles or ignoring the urge to urinate or defecate which leads to prolonged periods of holding tension. It can also present as a protective response to pain in the pelvic or abdominal area, inability to relax due to constant stress or fear, compensation for weak hip muscles. Direct pelvic trauma like fall on the buttocks or sexual abuse can also cause a tight pelvic floor.<br>&nbsp;</p></li></ul><h3>Causes of urinary incontinence</h3><p>Urinary incontinence is defined as involuntary loss of urine or urinary leakage. This can occur in women in the following conditions-</p><ul><li>When the pelvic floor muscles are not functioning adequately. They may be underactive or overactive.</li><li>Various neurological disorders like stroke, Alzheimer’s disease, Parkinson’s disease</li><li>Pelvic and or abdominal surgeries like hysterectomy (removal of uterus)</li><li>Obesity</li><li>Pregnancy and childbirth</li><li>Menopause</li><li>Conditions like urinary tract infections, endometriosis, interstitial cystitis</li><li>Radiation to the pelvis</li><li>Pelvic organ prolapse</li><li>Chronic coughing</li><li>Certain medications</li></ul><p>When the leakage happens during coughing, sneezing, laughing, running, jumping, lifting or any other movements it is known as&nbsp;<strong>stress incontinence</strong>. This happens when the pelvic floor muscles are underactive, or are not strong enough to handle the stress placed on them. The muscles are unable to keep the urethral opening (from where the urine comes out) closed when pressure is placed on the bladder. This can happen when the pelvic floor muscles are tight, because when muscles are held in a tense state for a long period of time, they aren’t flexible enough to create the force needed to contract, making them weak. This makes it hard for the muscles to act when we need them to (for example reacting quickly when we sneeze) and can lead to urinary leakage.</p><p>Tension in the pelvic floor can cause symptoms of&nbsp;<strong>urge incontinence as well</strong>. Too much tension in the pelvic floor can cause pressure on the bladder and hence a sudden urge to urinate is felt even before the bladder is full. When this urgency is felt, and the person is unable to reach the bathroom in time, the tight muscles may not respond accurately to hold the urine in, and accidental leakage may occur.&nbsp;</p><p>&nbsp;</p><h3>Do vaginismus patients face incontinence?</h3><p>Vaginismus patients can have urinary incontinence as well. Women having issues with penetration are found to hold tension in their pelvic floor muscles. Prolonged tension can lead to dysfunction and hence incontinence.<br>&nbsp;</p><p>Tips on relaxing the pelvic floor muscles:</p><p>If you’re reading this and feel like you or someone you know might have incontinence or tight pelvic floor muscles, it’s important to consult a pelvic health physiotherapist. At Proactive for Her, we have&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d">experts</a> who can help find the root cause of the tension, and then treat the symptoms, including incontinence. Here are some tips on how to get started with relaxing the tension in your pelvic floor muscles:</p><ul><li>Breathing plays a crucial role in relaxing the pelvic floor muscles. Relaxing and lengthening with every inhale and returning to normal resting state with every exhale should be ensured.</li><li>Various stretching exercises can help with improving the flexibility of the pelvic floor.</li><li>Identifying the weak muscles surrounding the pelvic floor (hip muscles) and strengthening them can reduce the tension in pelvic floor muscles.</li><li>Calming down the nervous system through meditation and guided relaxation techniques.</li><li>Addressing the psychological causes like stress and fear which are leading to tightness in the pelvic floor.</li><li>Taking frequent breaks from prolonged sitting and moving around helps to improve circulation through the muscles and hence reduces the tension.</li><li>Tight muscles can develop tension points/ knots. Manual therapy both internally and externally by a pelvic floor therapist can help release them. The therapist can also teach you how to release the tension points themselves.</li></ul><p><br>Conclusion</p><p>People with a tight pelvic floor can face challenges with bladder, bowel control, and sexual function. Urinary incontinence can lead to people restricting their physical and social activities like exercising, lifting, going out to meet friends, or shopping.This leads to a decreased quality of life. Many women feel embarrassed to disclose this issue and seek help. They may experience low self esteem, body negativity, and even depression. A&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d">pelvic floor physiotherapist</a> plays an important role in identifying the type and cause of incontinence and providing solutions. If you are experiencing urinary incontinence or any other symptoms of a tight pelvic floor, make an appointment to see one of our&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d">expert pelvic floor physiotherapists</a> at Proactive for Her.</p>

Urinary incontinence also known as leakage of urine is a very common condition. Frequently, kegels are prescribed as an exercise, however urinary incontinence can also be caused by tight pelvic muscles, and kegels make the condition worse. Read on to learn more about how to relax your pelvic floor muscles and address incontinence. 

Do tight pelvic muscles cause incontinence problems?

<h3>What is Vaginismus?</h3><p>Vaginismus involves recurrent or persistent involuntary spasms of the vagina’s outer muscles, preventing the penetration of any object (penis, finger, tampon, menstrual cup, gynaecologist’s speculum etc.), despite the person's definite desire to do so. It is understood as the body’s protective response that causes an involuntary contraction of the pelvic floor muscles, causing the entrance of the vagina to close. It is an uncontrollable response generally rooted in fear. It does not necessarily affect one’s ability to get aroused or enjoy other types of sexual contact.&nbsp;</p><p>It has been associated with high levels of disturbance for those affected and can have a profound impact on how a woman feels about herself, on her partner, and on their relationship.&nbsp;</p><h3>What are the Types of Vaginismus?</h3><p>Vaginismus is classified as primary or secondary.&nbsp;</p><p>It is primary vaginismus if it’s a lifelong condition i.e. if the individual has never been able to have penetration of any kind, despite desiring so. This is often discovered during one’s first attempt at penetrative sex, inserting a tampon, or the first time a pelvic examination is attempted by a doctor.</p><p>It is secondary vaginismus if painless intercourse has been experienced in the past but the individual is no longer able to have it. This can be triggered by particularly stressful life events, emotional distance created by marital conflicts, childbirth trauma and injuries, or health conditions such as pelvic inflammatory diseases, infections, endometriosis etc.&nbsp;</p><h3>What are the Factors that Contribute to Vaginismus?</h3><p>The factors that contribute to vaginismus are understood to lie on a spectrum and are understood as a combination of physical to psychological, influenced by relationships and one’s cultural context. Different blends of these factors will contribute to it in unique ways to each set of partners experiencing vaginismus. Some of these factors include:&nbsp;</p><ul><li>Beliefs around penetrative sex being painful or underlying fears about tissue damage or the hymen being torn, due to misinformation about the body and acts of sex</li><li>Beliefs around sex and masturbation being shameful or wrong including overly restrictive upbringing (in which sexuality was considered a taboo subject), repressive religious teaching resulting in unhealthy or sex negative messages, and inadequate sex education.</li><li>Negative beliefs around sexual organs including the vagina being too small or having a penis aversion</li><li>Excessive fears around negative consequences of sex including painful childbirth, unwanted pregnancy, sexually transmitted diseases etc.&nbsp;</li><li>Experiences of pain around genitals including painful periods, vaginal injuries or surgeries&nbsp;</li><li>Painful first sexual experiences&nbsp;</li><li>Traumatic events including: past emotional, physical and sexual abuse, being a witness of violence or abuse, exposure to unsafe touch experiences, or excessive exposure to stories of sexual assault&nbsp;</li><li>Having a general anxiety disorder that is characterised by hyper-vigilance, catastrophic thinking and an excessive need for control as well as development of perfectionism</li><li>Relationship dynamics, particularly a lack of emotional safety with one’s partner (due to mistrust, lack of commitment, or emotional detachment) which could create anxiety about being vulnerable.</li></ul><p>For those with vaginismus, it is often a combination of multiple factors that contributes to their condition and in maintaining vaginismus. Often, these excessive fears or negative beliefs originate from a lack of information or misinformation about the body, genitals and acts of sex. Beliefs around sex, sexuality, sexual organs, relationships etc. are often shaped by the societal and cultural contexts one is raised in, and which are often different from one's biological sexual needs. With a trained professional and through specific interventions and education, one can learn to identify which of these causes are contributing to their experience of vaginismus, and gain insight into changing them and/or healing from traumatic past experiences.&nbsp;</p><h3>Is Age a Factor in Vaginismus?</h3><p>With primary vaginismus, symptoms may be noticed first during the late teens or early adulthood when one attempts to insert a tampon or a menstrual cup, goes to a gynecologist for a pelvic examination, or attempts to have penetrative sex for the first time. Age is a factor involved in vaginismus because the earlier someone has been exposed to the factors mentioned above, the higher the chance a person develops primary vaginismus. It also affects&nbsp; the depth of psychological impact a person may experience.&nbsp;</p><p>Secondary vaginismus may develop anytime later in life and age is not a factor in this case. It can set in for someone after years of comfortable and painless penetration.</p><p>The time between a woman’s onset of vaginismus and her being diagnosed with the condition can be long and varied due to the lack of information and awareness around it. There’s also a high stigma attached to conversations around sex and relationships, guilt around vaginismus symptoms,and&nbsp; lack of access to sensitive professionals who can diagnose the condition.&nbsp;</p><h3>How Can You Diagnose Vaginismus at Any Age?</h3><p>The diagnosis of vaginismus and the assessment conducted in order to diagnose someone with vaginismus remains similar across age groups. Diagnosing vaginismus requires a detailed medical, psycho-social, sexual, menstrual, and pelvic health history, including any episodes of traumatic sexual experiences. A medical provider might ask questions related to sexual knowledge and family culture due to the role that cultural influences have in the development of vaginismus. The clinician would take a clear description of the pain, fear, and the avoidance responses to penetration.</p><p>A genital examination may be necessary sometimes to exclude any physiological reasons such as challenges with skin, hormonal changes, infections, and scarring that could contribute to vaginismus. This may be anxiety-inducing for some women as they may anticipate pain or may be fearful. It is important to meet with a non-judgemental and&nbsp;<a href="https://proactiveforher.com/experts/regular-gynaecology/?tag=regular-gynaecology&amp;specialization=all&amp;page=1&amp;sort=availability&amp;mode=offline&amp;clinic=78b9e873-ce70-4f06-b39a-8c4ae448a37d">trauma-informed gynecologist</a> and to be able to communicate with them freely about one’s fears and concerns.<br>If you and anyone you know suspect experiencing vaginismus, reach out to the vaginismus-informed gynaecologists at Proactive For Her for a&nbsp;<a href="https://proactiveforher.com/care-packages/sexual-health/online-vaginismus-screening/">vaginismus screening consultation</a>, no matter what the age, to learn more about your body and the next steps to address vaginismus.</p><p><strong>Conclusion</strong></p><p>Vaginismus is a lot more common than we all think and women of different age groups are able to access the treatment for it or exercise their choice to take the treatment at different times. Proactive For Her’s award winning, multi-faceted&nbsp;<a href="https://proactiveforher.com/vaginismus/">Vaginismus Healing Program</a> has a multidisciplinary team to treat primary vaginismus holistically and supportively. If you suspect someone you know might be dealing with vaginismus, reach out to us to schedule an&nbsp;<a href="https://proactiveforher.com/care-packages/sexual-health/online-vaginismus-screening/">initial screening</a> call and gain more information.&nbsp;</p>

Vaginismus affects people of all ages. There are various causes of vaginismus, which means treatment should involve a personalized approach. Read on to learn more about treatment and how women can get treated for vaginismus at any age!

Is age a factor for Vaginismus?

<h3>Why dilation process is crucial for vaginismus patients</h3><p>Dilators are a crucial tool in the treatment of vaginismus, a condition involved with involuntary muscle spasms in the pelvic floor, which can make penetration painful or impossible. By gradually increasing the size of the dilators over time, patients can desensitise their bodies to penetration and learn to relax their pelvic floor muscles. This process, known as desensitisation therapy, helps one become more comfortable with vaginal penetration and reduces anxiety associated with it. Dilators also provide a safe and controlled way for patients to regain confidence and control over their bodies, ultimately facilitating healing and restoring normal penetrative function. Additionally, using dilators under the guidance of a healthcare professional allows for personalised treatment plans tailored to each person's needs, maximising effectiveness and success in overcoming vaginismus.</p><h3>Tips for enjoying the final stage: Penetration</h3><p>Once the person is able to smoothly and comfortably insert the largest dilator size, the pelvic floor muscles have relaxed, and the anxiety around penetration is more or less gone away, the health care professional will encourage the patient to start practising penetrative sex with their partner. There are certain ways to make this stage easier and more comfortable for both partners:</p><p><br>1.&nbsp;Open Communication: Encourage open and honest communication about fears, concerns, and boundaries related to penetration. Listen actively and without judgement, validating each other's experiences and emotions.</p><p>2. Gradual Approach: Take a gradual approach to penetration, starting with non-threatening activities such as gentle touching or external stimulation. Progress at a pace that feels comfortable for the individual, respecting their boundaries and limitations.</p><p>3.&nbsp;Sensate Focus:&nbsp;Practise sensate focus exercises, which involve exploring and enjoying sensual touch without the pressure of penetration. This can help shift the focus away from performance and towards pleasure and intimacy.</p><p>4.&nbsp;Supportive Partner: Be a supportive partner to each other in the process. Encourage patience, understanding, and reassurance, and emphasise that progress may take time.</p><p>7.&nbsp;Professional Guidance:&nbsp;Seek guidance from your coach or healthcare professional.They can provide personalised treatment plans, support, and guidance throughout the healing process.</p><p>8.&nbsp;Self-compassion: Encourage self-compassion and self-care for each other. Remind one another that healing from vaginismus is a journey, and setbacks are normal. Celebrate progress, no matter how small, and offer encouragement along the way.</p><p>By implementing these tips with patience and compassion, you can feel less scared of penetration and instead feel more empowered.</p><h3>Surrender to the design of your body</h3><p>Feeling good about one's body is crucial for healthy sexual experiences and overall well-being. When individuals have a positive body image, they are more likely to feel confident, comfortable, and empowered in a relationship.&nbsp; Body confidence contributes to overall self-confidence, which is essential for expressing desires, communicating boundaries, and exploring pleasure during sexual interaction. Positive body image can enhance sexual pleasure by allowing one to fully engage in sensual experiences without self-consciousness or inhibition. When people feel comfortable in their own skin, they can focus on the sensations of pleasure and intimacy, leading to more fulfilling sexual encounters. Surrendering to the design of your body can also foster open and honest communication with your partner. It will also get easier to express your desires, preferences, and concerns, creating a supportive and respectful sexual environment where both partners can feel valued and understood.</p><p>Body confidence also facilitates intimacy by promoting vulnerability, trust, and connection between partners. When individuals feel good about their bodies, they are more willing to be physically and emotionally intimate with their partners, deepening the bond and enhancing the overall quality of the relationship.</p><h4>Let go of anticipatory anxiety</h4><p>Letting go of anxiety when it comes to sex is crucial for fostering intimacy, pleasure, and overall well-being in sexual relationships. Anxiety can inhibit arousal, interfere with sexual performance, and create barriers to communication and connection with sexual partners. By releasing anxiety, individuals can fully immerse themselves in the present moment, allowing for increased relaxation, spontaneity, and enjoyment during sexual encounters. Moreover, letting go of anxiety promotes a positive mindset, empowering individuals to explore their desires, express their needs, and engage in sexual activities without fear or inhibition. This leads to greater sexual satisfaction, improved self-esteem, and stronger emotional bonds with partners, ultimately enhancing the overall quality of sexual experiences and relationships. How does one let go of feeling anxious about the anticipation of sex? Communicate with your partner, gain their support and encouragement, and of course, speak to a&nbsp;<a href="https://proactiveforher.com/experts/?specialization=psychology&amp;specialization=psychiatry&amp;page=1&amp;sort=availability&amp;mode=online&amp;clinic=0">mental health professional</a> if you haven’t already.&nbsp;&nbsp;</p><h4>Woman on top position helps</h4><p>The woman-on-top sexual position, where the woman sits/lays on top of the partner, can enhance female pleasure in several ways. Firstly, it allows women to control the rhythm, depth, and angle of penetration, empowering them to explore their bodies and find positions that maximise clitoral stimulation and G-spot contact. This control can lead to increased arousal and more intense orgasms. Additionally, the woman-on-top position offers direct clitoral stimulation through friction against her partner's body or with the assistance of hands or toys, enhancing pleasure and the likelihood of reaching orgasm. Furthermore, the physical closeness and eye contact in this position can promote intimacy and emotional connection between partners, contributing to a more fulfilling and satisfying sexual experience overall. If you’re experiencing challenges with positioning or pain, reach out to one of our&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=online&amp;clinic=0">expert pelvic health physiotherapists</a> to help you problem solve positions in which you can completely relax.&nbsp;</p><h4>Communicate personal comfort zones</h4><p>Communicating comfort zones with a partner is essential for fostering trust, respect, and mutual understanding in a sexual relationship. By openly discussing personal boundaries, preferences, and insecurities related to physical intimacy, individuals can create a safe and supportive environment where both partners feel valued and respected. This communication helps prevent misunderstandings, reduces the risk of unintentionally crossing boundaries, and promotes consensual and enjoyable sexual experiences. Moreover, discussing body comfort zones allows partners to support each other in feeling comfortable and confident in their own skin, fostering a deeper emotional connection and enhancing intimacy. Overall, open communication about body comfort zones promotes mutual respect, enhances sexual satisfaction, and strengthens the bond between partners.</p><h4>Impact of progress on your confidence and well-being</h4><p>As individuals gradually advance through the dilator sizes during their healing of vaginismus journey, they experience tangible evidence of their ability to overcome physical and emotional barriers associated with vaginismus. Each successful step forward represents a triumph over fear and discomfort, fostering a sense of empowerment and mastery over their own bodies. This progress not only builds trust in their ability to manage their condition but also boosts self-esteem as they witness their resilience and determination in the face of challenges. Additionally, achieving milestones in dilator therapy can instil a newfound sense of hope and optimism for the future, reaffirming their belief in their capacity for growth and healing. Overall, progress in using dilators during vaginismus treatment can profoundly enhance self-confidence, paving the way for greater sexual self-assurance and overall well-being.</p><p><strong>Conclusion</strong></p><p>In conclusion, embarking on the journey to heal from vaginismus is undeniably a path worth taking. While it may involve challenges and setbacks along the way, the journey offers profound opportunities for growth, empowerment, and reclaiming control over one's body and sexuality. Through dedication, patience, and the support of trained coaches through our&nbsp;<a href="https://proactiveforher.com/vaginismus/">award winning vaginismus online program</a> or consulting&nbsp;<a href="https://proactiveforher.com/experts/?specialization=physiotherapy&amp;page=1&amp;sort=availability&amp;mode=online&amp;clinic=0">pelvic health physiotherapists</a>, individuals with vaginismus can overcome obstacles, cultivate resilience, and emerge stronger and more confident than before. Beyond the physical healing, the journey of overcoming vaginismus fosters self-discovery, self-compassion, and a deeper understanding of one's own needs and desires. Ultimately, it is a journey of self-empowerment and liberation, leading to a life filled with greater intimacy, pleasure, and fulfilment.</p>

Using dilators to overcome vaginismus is common, and the transition from dilators to penetration for patients with vaginismus can be challenging and anxiety-provoking. Read on to learn some tips and tricks on how to successfully transition to penetrative intercourse!

It’s good to stay curious about things.

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