Vaginismus

Proactive for her

Did you know that your pelvic floor and diaphragm are closely interconnected and work together in ways you may not realise? Understanding the relationship between these two vital muscle groups is essential for overall health and well-being. In this blog, we will explore the anatomy and functions of the pelvic floor and diaphragm, uncover the connection between them, common issues that can arise from dysfunction, and provide techniques for strengthening and improving coordination between these muscle groups. Discover how integrating pelvic floor and diaphragm health into your daily life can have a significant impact on your physical wellness and quality of life.<h3>What is the diaphragm and pelvic floor?&nbsp;</h3>The diaphragm and pelvic floor are crucial components of the body’s core musculature, playing essential roles in breathing, posture, and overall core stability. Here’s a breakdown of each:<h3>Diaphragm</h3>The diaphragm is a dome-shaped sheet of muscle located at the base of the rib cage. It separates the chest from the abdominal cavity. Here’s what makes the diaphragm so important:<ul><li>Breathing: The primary function of the diaphragm is to facilitate breathing. When you inhale, the diaphragm contracts and moves downward. When you exhale, the diaphragm relaxes and moves upward, pushing air out of the lungs.</li><li>Pressure Regulation: The diaphragm plays a role in regulating intra-abdominal pressure, which can affect posture and stability.&nbsp;</li><li>Core Stability: By working in coordination with other core muscles, including the abdominal muscles and pelvic floor, the diaphragm helps maintain stability and support for the spine and pelvis</li></ul><h3>Pelvic Floor</h3>The pelvic floor is a group of muscles and connective tissues that span the base of the pelvis - hence the word floor. It supports the pelvic organs, including the bladder, intestines, and reproductive organs. Key aspects of the pelvic floor include:<ul><li>Support and Stability: The pelvic floor helps support the weight of the pelvic organs and provides stability to the pelvis. It plays a crucial role in maintaining proper alignment and posture.</li><li>Control of Bodily Functions: It assists in controlling the release of urine, faeces, and in females, menstrual flow and childbirth. The pelvic floor muscles contract and relax to control these functions.</li><li>Coordination with Other Muscles: Like the diaphragm, the pelvic floor works in sync with other core muscles. For instance, during activities that increase intra-abdominal pressure (like lifting weights or coughing), the diaphragm and pelvic floor muscles must coordinate to manage the pressure effectively.</li><li>Sexual Function: In addition to its supportive functions, the pelvic floor contributes to sexual function and pleasure by influencing muscle tone and blood flow.</li></ul><h3>Understanding the Diaphragm, the Pelvic Floor and their Synergy</h3>While the pelvic floor and diaphragm may seem like distinct anatomical structures, their functional integration is paramount to maintaining overall bodily balance and stability.&nbsp;The pelvic floor muscles, including the levator ani and coccygeus, form a hammock-like structure that supports the pelvic organs. This hammock is at the base of the pelvis.The pelvic organs are suspended by a complex network of ligaments and supported by the powerful levator ani muscles, which form the floor of the pelvic cavity (DeLancey, 1994). The pelvic organs include the reproductive,the urinary and the faecal organs. These include uterus, ovaries, fallopian tubes and the bladder, small bowel, the rectum in females while the male system holds ductus deferens, seminal vesicles, ejaculatory ducts, and prostate apart from the urinary system.Meanwhile, the diaphragm is a thin dome like muscle that sits just below the heart and lungs and looks a little like an umbrella, as the primary muscle of respiration, it plays a crucial role in regulating intra-abdominal pressure and facilitating efficient movement (Lupowitz, 2023).In most adults, the diaphragm and pelvic floor work in perfect synchrony - and many do not even realise that they work together so very often in daily activities or rather are always working, whether we know it or not.When this synergy fails - its trouble knocking your way!<h3>Benefits of synergy between diaphragm and pelvic floor&nbsp;</h3>The pelvic floor muscles and the diaphragm - these two muscle groups work in tandem, with the diaphragm and pelvic floor acting as synergistic partners in maintaining core stability. What does that mean?The synergy between the diaphragm and pelvic floor offers numerous benefits for overall health and well-being. When these two muscle groups work in harmony, they enhance core stability and support, which is crucial for maintaining proper posture and protecting the spine during physical activities. This coordinated effort improves the efficiency of breathing by regulating intra-abdominal pressure, which in turn aids in optimal respiratory function and reduces strain on other muscles.&nbsp;Additionally, the synergy between the diaphragm and pelvic floor supports effective management of bodily functions, such as bladder control and bowel movements, by maintaining proper muscle tone and coordination.&nbsp;This integrated approach not only contributes to better physical performance and injury prevention but also supports a balanced and resilient core, promoting overall functional health and enhancing quality of life.One may hear words like a tight/ weak pelvic floor - it just means that the pelvic floor and diaphragm are no longer working in sync and it is causing one or more issues that are noticeable in many.<h3>What causes dysfunction between pelvic floor and diaphragm&nbsp;</h3>The pelvic floor and diaphragm coordinate their actions to stabilise your core and create intra-abdominal pressure, essential for activities like lifting heavy objects or laughing without leaks. Which means, when they are not coordinated, the intra-abdominal pressure is altered and the pressure goes downwards towards the pelvic floor.These pelvic floor muscles work in synergy with the diaphragm, which is the primary muscle of respiration. During inhalation, the diaphragm contracts, increasing intra-abdominal pressure and placing a downward force on the pelvic floor. But, hang on - did we not just say that the same happens when there is an altered pressure system?&nbsp;When one of your buddies isn't pulling their weight, it can affect the whole squad. Dysfunction in either the pelvic floor or diaphragm can lead to issues like urinary incontinence, pelvic pain, or even breathing difficulties. While the pelvic floor does take some alterations routinely , when this mechanism stays altered the pelvic floor struggles to stay at neutral.The pelvic floor at all points in times is working against gravity to keep doing the functions it is supposed to, however when the dynamics get altered, the normal functioning is altered.One of the most common causes is chronic stress or poor breathing habits, which can lead to improper diaphragm function and subsequently affect the pelvic floor's ability to support intra-abdominal pressure effectively. Additionally, pregnancy and childbirth can stretch or weaken the pelvic floor muscles, making it harder for them to work in harmony with the diaphragm. Sedentary lifestyles or poor posture may also contribute by weakening core muscles and impairing the alignment and function of both the diaphragm and pelvic floor. Conditions such as chronic coughing or routine heavy lifting can create excessive pressure that overwhelms the pelvic floor’s capacity to respond adequately.&nbsp;&nbsp;These dysfunctions can manifest as issues like incontinence, pelvic pain, or difficulty with core stability, highlighting the importance of maintaining balanced muscle function through targeted exercises and proper physical care<h3>How you can overcome dysfunction of diaphragm and pelvic floor</h3>Treatment for pelvic floor and diaphragm dysfunction involves a multifaceted approach that focuses on restoring balance and function to these crucial muscle groups and is often aimed at addressing the underlying causes and alleviating symptoms.&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=online&amp;clinic=0&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=CjwKCAjw5Ky1BhAgEiwA5jGujoJR9n5aYPBU7K9g4gwEgOEmyHhrVqOi6SxSX8GjlrnVkGmSsE7wgRoCT_cQAvD_BwE">Pelvic floor physiotherapists</a> are the best trained in managing treatment. The specific treatment plan will depend on the type and severity of the dysfunction, as well as the individual's overall health. This is why it’s so important to have 1:1 care like we offer at&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=online&amp;clinic=0&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=CjwKCAjw5Ky1BhAgEiwA5jGujoJR9n5aYPBU7K9g4gwEgOEmyHhrVqOi6SxSX8GjlrnVkGmSsE7wgRoCT_cQAvD_BwE">Proactive for Her</a>.&nbsp;Pelvic Floor Physiotherapy involves:<ol><li>Education and awareness of how the body functions - this makes sure that the client is able to appreciate their own body and muscle movements, thereby making corrections to their breathwork, relaxation of muscles, posture control etc.</li><li>Correction/Retraining of breathing - ensuring a 360 degree breathing or practising vocal breathing may be of use in some.</li><li>Stretching and understanding movement, postural control, and ergonomic adjustments in daily activities . It can also include developing a fitness plan that will contribute to their overall wellbeing.</li><li>Lifestyle Modifications, such as changes in diet, smoking cessation, fluid intake for example</li><li>Behavioural Techniques / retraining techniques - training the bladder / bowel specifically to function in synergy with the body</li></ol>It's important to note that treatment should be tailored to the individual's needs and may involve a multidisciplinary approach, including gynaecologists, urologists, gastroenterologists, physical therapists, and other specialists. A thorough evaluation by a healthcare provider is essential to determine the most appropriate treatment plan.&nbsp;Learn more about our <a href="https://proactiveforher.com/vaginismus/">Vaginismus Healing Program</a>.&nbsp;ConclusionIn conclusion, the intricate relationship between the pelvic floor and diaphragm highlights their critical roles in sustaining core stability, effective breathing, and overall bodily function. Their synergistic operation not only enhances respiratory efficiency and supports the spine but also contributes to the proper management of intra-abdominal pressure, essential for daily activities and physical performance. Disruptions in this delicate balance can lead to a range of issues, from pelvic discomfort to compromised respiratory function. Addressing such dysfunctions through targeted exercises, such as diaphragmatic breathing and pelvic floor strengthening, alongside mindful posture and lifestyle adjustments, can help restore optimal function and alleviate symptoms. Recognizing and nurturing this interplay is key to achieving a balanced, resilient core, ultimately promoting better health and enhancing overall well-being. If you or someone you know is having challenges with painful intercourse, bladder and bowel function, is pregnant and/or postpartum, or is experiencing difficulty breathing, see a&nbsp;<a href="https://proactiveforher.com/experts/regular-physiotherapy/?mode=online&amp;clinic=0&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=CjwKCAjw5Ky1BhAgEiwA5jGujoJR9n5aYPBU7K9g4gwEgOEmyHhrVqOi6SxSX8GjlrnVkGmSsE7wgRoCT_cQAvD_BwE">pelvic floor physiotherapist</a> to help restore optimal function in the pelvic floor and diaphragm.&nbsp;

The diaphragm and pelvic floor play a very important role in our health, and most importantly, they work together. Lead on to learn more and how you can make sure your pelvic floor and diapghram are healthy!

Did you know your pelvic floor works with your diaphragm?

Pregnancy & Fertility

This article is compiled by Preethi Sonia, a freelance writer with Proactive For Her.Pregnancy is a wonderful phase in the life of a woman, but we know and understand that this phase comes with its own set of physical and emotional challenges. As the baby grows, you may struggle with discomfort, back pain, swollen ankles, lack of sleep or even a leaky bladder which may cause you to feel frustrated and upset.The good news though, is that there are ways by which you can address these common problems during pregnancy and still find ways to enjoy the experience.<img src="https://lh7-rt.googleusercontent.com/docsz/AD_4nXeknLTNdiBTjlG4z8wGInSBcQ3hTwFDtw3IwEknA_yu_3SiThPOtFIsSLDxvwzawCuFwQOIHFZJWUW-O4iXRfjh7LsT-cvq3s1mzMhXDNeNjN2HV454syrCTkGZD-VXtsGfL6VcUW_lKHUcCd2HOnALprtC?key=CGg2cUyLmZwyuc9lVTZlOg" width="624" height="416"><h3>Physiotherapy during Pregnancy</h3>Physiotherapy is a science backed approach that can help you not only manage and address pain better, but it can also prepare you for a smoother childbirth experience. Some of you may already have a regular workout routine and unless advised against it, it is fine to continue the same during your pregnancy as well.&nbsp;For the others who do not workout regularly, there are certain recommended safe exercises that you can do to stay healthy and lithe. Doing the right exercises during the three trimesters of your pregnancy has a lot of advantages. This is where pelvic floor physiotherapy in particular is recommended.<h3>Understanding the Pelvic Floor</h3>Your pelvic floor is a group of muscles that support your bladder, uterus, and bowel. They form a sort of swing that is attached to the pubic bone in the front and your tailbone at the back. Your urethra, vagina and anus pass through the pelvic floor. When you have a strong pelvic floor, you are able to maintain good bladder and bowel control. Your pelvic floor also supports the baby as it grows within the womb. These muscles also play a pivotal role in supporting you during childbirth as they relax and stretch.The hormonal changes that occur within your body during pregnancy and the steady growth of your baby can lead to a weakening of the pelvic floor muscles, causing bladder and bowel problems. This is why pelvic floor physiotherapy is advised as early as the first trimester of your pregnancy.<h3>Benefits of Pelvic Floor Physiotherapy</h3>Opting for this specific type of physiotherapy during your pregnancy has several benefits:Pain Management – Your body prepares for big changes during the 40 weeks of gestation. Your blood volume increases, your internal organs get displaced to accommodate a growing baby, your rib cage circumference increases, your lumbar spine curve becomes more exaggerated and your breasts enlarge. As a result of so many things happening simultaneously within your body, you are bound to experience aches and pains. Pelvic floor exercises help you manage and soothe back and pelvic pain.&nbsp;Bladder and Bowel Changes – A regular exercise routine reduces bladder leaks that are typical during pregnancy, especially while coughing, sneezing, or laughing. When you exercise consistently; it will reduce the frequency of needing to use the restroom.Birth Prep – These exercises not only prepare your body and your muscles for labor and delivery but they lower the probability of a cesarean delivery. Regular pelvic floor exercises can strengthen the pelvic muscles that play a vital role in the birthing process. It can improve your endurance and flexibility and help you cope better with the physical demands of childbirth.&nbsp;Strengthening and Mobility – They improve your strength during this phase of your life, giving you better mobility so you are no longer treated like a patient by everyone around you. Maintaining a healthy workout routine reduces maternal weight gain, reduces the incidence of gestational diabetes, hypertension and depression. Interestingly exercising during pregnancy is also known to be linked with optimum infant birth weight, enhanced ability to self quiet as a newborn, and also has long term health benefits for your baby.&nbsp;Sleep&nbsp;– An obvious added benefit is that when your pain is alleviated, it helps you get a good night’s rest instead of tossing and turning in frustration due to discomfort. You will also learn about&nbsp; the optimal sleeping positions, so as to improve your sleep quality.Pelvic floor exercises can vary from one individual to another, as each woman’s body is different. It would be advisable to consult with&nbsp; a skilled pelvic floor physiotherapist who will assess you individually and recommend the right workout routine for you. A few aches and pains are to be expected but if they persist then you may need to go in for a check up to figure out your exercise program. Also remember that you can opt for a workout routine, even if you feel no pain or discomfort, because of all the other benefits we just covered.&nbsp;<figure class="image image-style-side"><img style="aspect-ratio:289/394;" src="https://lh7-rt.googleusercontent.com/docsz/AD_4nXfiHBk00ZcYj7XQvHk4aX_Pi_N-SpDRDh5T2Rc85L9cA0WiZmvve4h5N-AJtpLXVwgor5vZslNnuyZIzrfhvv1eFJvWbTEMA0rvKpAD1bw_98wyR45ADuHlTQwOpaAgjR17O5kbBVV_YWrNlFXDk9aG0J8?key=CGg2cUyLmZwyuc9lVTZlOg" width="289" height="394"></figure>Our center offers sessions <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=">with experienced physiotherapists</a> who understand what your changing body needs, at each phase of your pregnancy. We also offer&nbsp;<a href="https://proactiveforher.com/care-packages/pregnancy-and-postpartum/birth-prep-class/">birth prep classes</a> for expectant mothers who want to learn more about pregnancy, their changing bodies and how to deal with all the challenges that come with gestation.&nbsp;Consistency is KeyA common difficulty you may face is the ability to stay committed and consistent, as life can get so busy.&nbsp; It can definitely pose a challenge. But remember that these exercises are not as effective if they are done sporadically.&nbsp;&nbsp;The best way that you can commit to doing your pelvic floor exercises regularly is to tie it in with a part of your daily routine. For instance, you can workout first thing in the morning after you have had your morning tea or early evening after you have had a fruit. It takes very little effort but has a lot of benefits. When you do it this way,&nbsp; you will ensure to do these exercises regularly and, in the process, will slowly begin to strengthen your pelvic floor.&nbsp;<h3>Postpartum Care</h3>We advise that you continue these pelvic floor exercises postpartum as well, to improve the strength of your muscles that may have taken a toll through the process of childbirth. Most women can begin these exercises about 24 hours post-delivery, but it is always recommended to check with your doctor or care giver as each body is unique.&nbsp;These exercises can also help you heal faster by increasing blood circulation to the vaginal area, in the case of a natural birth where you have had to undergo an episiotomy (stitches to ease the birthing process). It may seem challenging at first but you will slowly get used to it.&nbsp;We really hope that you take note of the right way to do these exercises, that we have recommended and consider them as a beneficial practice to add to your daily routine so you have a wonderful experience as a soon to be mom.

Physiotherapy, especially pelvic floor exercises, can help manage pregnancy discomforts like back pain and bladder issues while preparing the body for childbirth. Regular tailored exercises strengthen muscles, enhance mobility, and contribute to overall well-being, aiding in both pregnancy and postpartum recovery. Read to know more!

How Physiotherapy Can Help During Pregnancy

Pregnancy

Sexual Health

This article is compiled by Preethi Sonia, a freelance writer with Proactive For Her.Female pleasure itself is a neglected topic and safe sex practices between queer women is barely addressed.&nbsp;As a result many queer women do not feel comfortable discussing safe sex practices with a gynecologist, potentially resulting in STI’s (sexually transmitted infections) going undiagnosed.&nbsp;In this article we tell you why safe sex practices between women are absolutely necessary. We also offer you tools to help you adopt these practices so you can enjoy being intimate with your partner without worry!<img src="https://lh7-rt.googleusercontent.com/docsz/AD_4nXf8c7DbDQo-8zQD_Jt2S6ukWb6jrJSsRzODLl_V9I7VpKXy0o_sXWAfTVKSjTmE96yj5gmv6NJaTwxA2z3SNlqnbAP5KSSu0mJd6AO5iP85gsjYmPwzsKWY3LfE-FYYoWQyFP3dOuJajlS95u8OBn-a1aU8?key=DfoA0MnHfcLxvrrYfvHwaA" width="518" height="389"><h3>Sexual Health</h3>Sexual Health is a holistic approach that emphasizes not just the absence of disease or dysfunction but also a positive and mutually respectful approach to sexuality.A crucial aspect of maintaining good sexual health is having open communication and ensuring mutual consent and understanding with your partner. It is essential to do so before engaging in any intimate activities. Transparently sharing information about your personal desires, boundaries and health are vital to having a fulfilling relationship.&nbsp;&nbsp;<h3>Why is Safe Sex Important for Lesbian Women</h3>You may be of the belief that if you limit yourself to lesbian sex you don’t really need to worry about safe sex practices. This is unfortunately a myth. While having heterosexual sex is the easiest way to contract an STI, it is still very much possible to develop an STI even if confined to same sex partners. Therefore, taking steps to protect yourself and your partner is important.&nbsp;We are all susceptible to STIs if we are sexually active. For example, 80% of women are expected to be exposed to the HPV virus in their lifetime. And many STIs lack external symptoms and so are not visible to the naked eye. STIs can persist in the body for years, allowing for the possibility of unknowingly passing the infection to a partner, even if there are no noticeable symptoms.Most STIs are transmitted through the exchange of bodily fluids such as vaginal secretions and menstrual blood. Herpes however, can spread through contact with an infected partner's skin. Infections such as HIV can spread through the exchange of needles with your partner, regardless of their gender.&nbsp;&nbsp;<h3>Safe Sex Practices for Women Who Are with Women&nbsp;</h3>As a woman who enjoys intimate relationships with other women, you may be at a lower risk of contracting STIs such as Syphilis, Gonorrhea, Chlamydia, and HIV (Human Immunodeficiency Virus). But you are still susceptible to other infections like HPV (Human Papillomavirus), Oral and Genital Herpes, pubic lice, bacterial vaginosis (excessive growth in vaginal bacteria that causes an imbalance), and trichomoniasis (caused by a parasite which causes painful urination, foul smelling vaginal discharge and itching).&nbsp;Safe sex practices therefore aid in overall wellbeing and optimal sexual health. Whether you are bisexual, pansexual, lesbian or a transgender woman, here are a few essential practices to consider:Open Discussion - Before having a physical relationship with a partner, it is important to talk to them about each other’s sexual history, any sexually transmitted infections (STIs) or urinary tract infections (UTIs).&nbsp; Condoms - Using female condoms (made of polyurethane) are an effective barrier to prevent any STIs. They can be used for any type of intimate contact you choose to have with your partner and are readily available online and in stores. They should be used correctly and consistently.&nbsp;Dental Dams -&nbsp;This thin, flexible square piece of latex acts as a barrier during oral sex therefore reducing the risk of STI transmission. Proper use and disposal of dental dams are crucial. Avoid flushing condoms and dental dams. Wrap them in a tissue and throw them in the bin.Sex Toys -&nbsp;Sex toys can contribute to the transmission of STIs and should be properly cleaned before use. It's best to have dedicated toys for each partner. If you prefer sharing toys, always use a fresh condom for each partner to prevent the spread of infections.Regular Testing - Routine pelvic exams, pap tests and STI screenings are vital for anyone who is sexually active. Regular testing helps in early detection and treatment ensuring better health outcomes. Most queer women come in contact with health services less than heterosexual women as pregnancy isn’t a cause for concern in same sex intimacy. Sometimes they may also hesitate going to the doctor, with the fear of being judged or due to cultural differences as well. A proactive approach will protect you from any infections or help you address it in a timely manner.&nbsp;Know Your Partner - Familiarizing yourself with your partner’s body will help you notice any unusual changes like the appearance of rashes, blisters, sores and discharge and to alert them to seek medical advice.Self Examination&nbsp;- Regular self exams are just as important. Be aware of your own body and seek timely medical attention when something seems amiss. You owe it to yourself and your partner in having a responsible sexual relationship.Trim Your Nails -&nbsp;While this may seem insignificant, scratching your partner on the inside of their vulva may cause a small tear and lead to an infection. If you still prefer to keep your long nails long, an alternative to prevent any injury is to use gloves. This smooth barrier will prevent you from scratching your partner inadvertently.Respect Boundaries - Clear communication about boundaries ensures that you and your partner feel safe and respected. Mutual respect is the foundation of a healthy relationship.&nbsp;<img src="https://lh7-rt.googleusercontent.com/docsz/AD_4nXelChJmd-GEBsiFTo943Lqfip_wU4sKP9QIHf6oALM9oGf6PeWVzcR2EroyMc8Khy9lJlJwuVTBYEsvZijNBJkUc6eNPqzULt6dfKMyFRUPWrU-dE4j-UTVIk2lpHc-ZUDc-Lc7yfxwnk6lR8lrGpAtWuU?key=DfoA0MnHfcLxvrrYfvHwaA" width="509" height="339">Human PapillomavirusAmong all the STIs discussed thus far, we wanted to elaborate a little on HPV which causes cervical cancer and genital warts. Due to the belief that lesbian sex has a decreased chance of contracting HPV it results in delayed screening and subsequently delayed care.&nbsp;Consider getting the HPV vaccine, which is administered in three doses and offers long lasting protection against HPV infections. It is also 97% effective in preventing cervical cancer.&nbsp;&nbsp;Consultation ServicesAt Proactive for Her we offer consultation with our knowledgeable, non-judgmental 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 gynecologists</a>. Whether you have questions about safe sex practices, the HPV vaccine, recommended STI screenings, or regular checkups, our team is here to provide judgment free, comprehensive care.&nbsp;Any specific questions that you may have on sexual orientation would be best addressed by our&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 professionals</a>. Our goal is that you have the information and support you need to make informed decisions about your sexual health.&nbsp;Safe sex is an essential part of any healthy, fulfilling relationship. By prioritizing open communication, and mutual respect we can create a world where everyone feels empowered to love safely and confidently. Your health and safety are of paramount importance.&nbsp;Here’s to celebrating love, health and empowerment!

Explore essential safe sex practices for queer women, the importance of open communication, effective barrier methods like female condoms and dental dams, and the need for regular STI screenings. Read on to learn more!

Empowering Love - Safe Sex Practises for Queer Women

<h3>What is vaginismus?</h3>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.&nbsp;<h3>Why does my partner have vaginismus?</h3>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.&nbsp;<h3>Vaginismus and other mind-body responses&nbsp;</h3>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.&nbsp;Importance of setting right expectations about sexSetting 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.&nbsp;Listen to how she responds to you sexuallyListening 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.&nbsp;Patience and communication are the keysPatience 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.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.&nbsp;ConclusionSupporting 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;

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>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.<h3>How to spot if you have vaginismus?</h3>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;<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> ConclusionSeeking 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.

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

<h3>Do doctors allow you to exercise during pregnancy?</h3>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;Women who have not exercised before can safely start exercising. At the same time, everything that an exercising female was doing before pregnancy, may not be safe now.<h3>Benefits of exercise during pregnancy</h3>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.<ul><li>Improves ability to maintain a moderate weight during and after pregnancy. 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>Lowers your risk of pregnancy complications. 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>Reduces the aches and pains of pregnancy. 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>Helps ward off constipation. 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>Boosts your mood. 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>Improves sleep. 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>Fights fatigue.&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>Supports an easier and faster labor.&nbsp; Guided strengthening, stretching, and breathing exercises&nbsp; during pregnancy help ease the process of labor and delivery.&nbsp;</li><li>Helps decrease the likelihood of perineal tearing and medical interventions during delivery</li><li>Speeds up postpartum recovery.&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>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; Generally, an exercise plan should include the following:<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>Consulting a&nbsp;women’s health physiotherapist&nbsp;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.<h3>When should I not exercise?</h3>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.&nbsp;ConclusionAccording 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. 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.

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?

<h3>What are Erogenous Zones?</h3>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;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!<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>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).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;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;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;&nbsp;<h4>The Most Common Erogenous Zones and a Brief Guide to Stimulating Them</h4>1. Mouth and Lips<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>2. Neck<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>3. Ears<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>Behind the Ears: Use the tip of your tongue to trace small circles behind the ears, following up with soft kisses and gentle nibbles.4. Chest and Breasts<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>5. Back<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>6. Stomach<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>7. Thighs and Legs<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>8. Genitals<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>9. Buttocks<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>10. Feet and Toes<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>&nbsp;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;ConclusionFor 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;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;

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>Is back pain during pregnancy common?</h3>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; &nbsp;<h3>Why do pregnant women experience back pain?</h3>Pregnant women experience back pain for a variety of reasons, here are some:&nbsp;<ol><li>Hormonal changes - 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>Stress - 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>Changes in posture - 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>Discontent at work and the belief that the pain won’t get better&nbsp;- 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>Lack of sleep - 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> &nbsp;<h3>What’s the solution?</h3>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;<ol><li>Exercise - 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;new to it.&nbsp;</li><li>Manual Therapy - 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>Support belts&nbsp;- 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>Mental health therapy - 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>Relaxation strategies - 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; &nbsp;</li></ol>&nbsp;Conclusion:&nbsp;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!

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>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.<h3> What are the causes of vaginismus?</h3>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. &nbsp;<h3>How is vaginismus a psychological issue?</h3>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.&nbsp;<h4>Vaginismus is a mind-body connection</h4>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.&nbsp;<h3>Is there a connection between intimacy and weight?</h3>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.ConclusionIf 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.

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>Childhood trauma or Adverse Childhood Experiences (ACEs) are traumatic events that occur between the ages 1-17. It is “The experience of an event by a child that is emotionally painful or distressful, which often results in lasting mental and physical effects.”&nbsp;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;It is trauma if a child or a young person:<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; &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>&nbsp;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.Children of traumatised caregivers experience&nbsp;secondary trauma&nbsp;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; &nbsp;<h3>Vaginismus is Psychosomatic</h3>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;<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>&nbsp;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; &nbsp;<h3>Understand your Past to Heal Vaginismus</h3>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;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;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;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;&nbsp;ConclusionIf 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;

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

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