Care
5 Natural Remedies for Levator Ani Syndrome
If you are suffering from discomfort in the rectal area (rectal spasms in particular), you may have a condition known as levator ani syndrome. Rectal pain is not just physically uncomfortable; it’s also a major source of worry for most, since they can’t always locate or easily manipulate the sore points. Therefore it may not be clear what is causing the problem. Understandably, we often don’t want to discuss problems in the anal area – even with a Doctor. This may prolong getting a diagnosis and finding suitable treatment. However, it is difficult to live with pain in general, and pain in the pelvic region can be overwhelming, especially when it is frequent. It is important not to leave it to get better on its own, as symptoms of levator ani syndrome can be persistent and ongoing. If you are looking for ways to relieve pain in the rectum, read on for information on 5 natural remedies for levator ani syndrome. They may just change your life! See Product See Product See Product See Product What is levator ani syndrome? The levator ani is a thin but wide muscle group located on both sides of the pelvis, and it makes up part of your pelvic floor. It consists of the pubococcygeus, iliococcygeus, and puborectalis muscles. Levator ani syndrome is a form of pelvic floor dysfunction. In men, the pelvic floor supports the rectum, bladder, and urethra. In women, it’s the rectum, vagina and uterus. There are many possible disorders of the pelvic floor, but this specific disorder affects the muscles of the anus. Although anal pain can affect both males and females, levator ani syndrome is more common in women. Levator ani syndrome is also referred to in several other ways, including chronic anorectal pain, levator spasm and pelvic tension myalgia. Put simply, if you have this syndrome, your pelvic floor muscles are too tight, and this is causing discomfort. In this case, the problem results in painfully tight anal muscles and other concurrent symptoms, which we’ll cover below. Why do I have rectal pain? Without an official diagnosis for levator ani syndrome it is not easy to be totally sure. However, if you are having muscle spasms near to the anus, there is a strong possibility you have it. The levator ani muscle goes into spasm, causing pain that may spread outward to the tailbone, hips and sometimes beyond. Although levator ani syndrome doesn’t have a definitive cause, probabilities include: Vaginal atrophy Vulvodynia Continuing to have painful sex (dyspareunia) Holding onto urine or stools when they need to be passed Sexual abuse Pelvic injury (usually surgery or trauma) Endometriosis Interstitial cystitis IBS (irritable bowel syndrome) Since levator ani pain is not solely linked to passing stools, you will experience it at other times. Nor are the symptoms caused by structural abnormalities, thus the syndrome can be considered a type of muscular dysfunction of the rectum. If you only feel pain during bowel movements, you may have anal fissures or another rectal disorder. In this case, a qualified healthcare provider should diagnose it for you. How do I know if I have levator ani syndrome? Of all the symptoms of levator ani syndrome, the most common is pain. Levator ani muscle discomfort can present as frequent or constant dull pain and spasm in the rectum. The pain might come and go, and it can stay for hours and even days. It is often triggered or exacerbated by extensive periods of sitting or lying down. You might find that your rectal pain feels higher up, or that the left side is more tender than the right. You may have lower back pain, pain in the groin, and even the thighs. Levator ani syndrome in men may also present as pain in the testicles, prostate and tip of the penis. Other symptoms include: Pain in the coccyx region when defecating Feeling bloated Urgency and frequency of urination (but sometimes difficulty releasing it) Urinary incontinence Pain during and after sex/painful ejaculation Erectile dysfunction See Product See Product See Product See Product Natural remedies for levator ani syndrome There are several great natural levator ani syndrome treatments available to you. Here are 5 of our favorites: VuVa Neodymium rectal dilators VuVa rectal dilators have so many benefits. They lengthen soft tissue while helping the muscles and ligaments to relax, making the rectum easier to open. These patented rectal dilators contain Neodymium magnets, which are there to increase the blood flow to the rectum. This calms the nerves and reduces pain. Our rectal dilators are the only ones to contain these powerful pain-relieving Neodymium magnets, which makes them the best rectal dilators on the market. Ayurvedic herbs Many people are able to relieve levator ani pain with ayurvedic herbs. The most commonly used herbs are: Yograj Guggul Avipattikar Churna (a blend of various herbs) Arogyavardhini Vati (a blend of various herbs) Navkarshik Churna (a blend of various herbs) Dhanwantaram oil (a blend of various oils) Ashwaganda (Withania somnifera) Herbs are some of the best natural treatments for levator ani syndrome since they can calm the central nervous system and other bodily systems that affect this muscle group. Ayurvedic herbs can also relax nerves and muscles, strengthen the neuromuscular system and boost the immune system. Some are helpful for treating spasms, cleansing the bowel and improving its functions, and others are good for relieving pain. If you are interested in treating levator ani syndrome with ayurvedic herbs, it is best to consult a qualified practitioner. A hot castor oil pack (to relax the muscles) You can use your fingers to massage cold-pressed castor oil in a horseshoe shape, as follows: The base of the right sitz bone Up to the tailbone Across the sacrum Down to the bottom of the left sitz bone Heat it with a parabolic electric dish or infrared heater Alternatively you can soak a cloth in the oil, apply it to the skin, cover it with plastic to keep the oil in place, and heat it with a hot water bottle for between 10 and 30 minutes. The heat will warm the oil, helping it to penetrate the rectal muscles. Magnesium (to relax the muscles) Magnesium is a natural muscle relaxant with a wide range of other health benefits. You can use transdermal magnesium (magnesium chloride) to apply topically, since oral magnesium supplements may irritate the colon or have a laxative effect (except for nanoparticle magnesium, which needs no digestion). Alternatively, soak in a hot bath containing 2oz magnesium oil, or 1oz and a cup of Epsom salts. This way the magnesium can enter your body through the skin, while the heat also relaxes your muscles. Pelvic floor physical therapy or A.R.T If you don’t want to take matters into your own hands, or you’re not finding sufficient relief this way, it might be a good idea to find a practitioner who can help. You may wish to get in touch with a bodywork therapist trained in myofascial release techniques or Active Release Technique (A.R.T.). We highly recommend finding a Pelvic Floor Physical Therapist, who may also be able to diagnose the issue in the first place. They will be able to tell you whether you have tight or weak muscles, offer treatment and give you protocols to follow at home. Natural remedies for levator ani syndrome should provide you with sufficient relief from your pain and discomfort. However, it may be sensible to get a proper evaluation, and in some instances, professional treatment. Whichever route you take, it is absolutely possible to recover from levator ani syndrome, so don’t give up! Resources Vuvatech.com/pages/how-to-use-rectal-dilators Vuvatech.com/blogs/care/reasons-you-might-need-rectal-dilators-and-how-to-relax-anal-muscles Vuvatech.com/pages/levator-ani-syndrome-anal-muscle-spasms Listentoyourgut.com/rectal-spasm-and-levator-ani-syndrome/ Planetayurveda.com/library/herbal-remedies-for-levator-ani-syndrome/ VuVa Helpful Links: How do Neodymium Vaginal Dilators work? 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators
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Are There Any Vitamins For Vulvodynia?
The pain of vulvodynia is enough for most women to open their minds to a range of different treatments, but one thing is for sure: finding and treating the cause of any condition is always far better than masking symptoms with pain killers. It’s true that diet and nutrition may have a part to play in vulvodynia symptoms, but that doesn’t mean they cause the symptoms in the first place. It simply means that you can make wiser dietary choices that won’t exacerbate your symptoms, and that certain vitamins for vulvodynia can ease your symptoms. We have written many articles addressing the probable causes of vulvodynia, as well as a wide range of treatment options. Therefore we won’t outline those again in this article; we will simply mention that dietary factors such as high oxalate content can exacerbate the problem, and give you the heads up on the vitamins that can help vulvodynia… Why do you need vitamins for vulvodynia? Before we go any further, we recommend you swot up on the basics of the vulvodynia diet so you know which foods have a high oxalate content (in other words, the ones to avoid) and which ones have a low oxalate (the ones that are good for you). When implemented in conjunction with the best supplements for vulvodynia, you are giving your body that much-needed head start to healing. The reason vitamins and minerals can help vulvodynia is that lots of women who suffer with this condition are lacking in the essential nutrients for optimal function of the tissues in the vulva, vagina and pelvis. By replenishing some of these vital nutritional elements through supplementation, you can restore normal balance to these tissues, thus alleviating your symptoms. Which vitamins and supplements relieve vulvodynia symptoms? Firstly let’s take a look at the vitamin and mineral deficiencies that specialists consistently discover in the tissues of vulvodynia sufferers: Vitamin D Omega-3 fatty acids B vitamins Magnesium Other antioxidants Many specialists agree that there are quite a few vitamins and supplements that will help relieve vulvodynia pain. Some of the top recommendations are: Magnesium Vitamin D3 Probiotics Vitamin B12 Omega-3 fatty acids In particular, omega-3 (3000mg total each day in 2 to 3 doses), vitamin D3 (between 2000iu and 5000iu per day and in conjunction with vitamin K2) and anti-inflammatory polyphenols (2 capsules per day) are particularly effective at reducing chronic pain. Magnesium citrate has an essential role in nerve health and maintaining normal function, as well as decreasing inflammation. For vulvodynia you can take ½ to 1 teaspoon with liquid of your choice each day. See Product See Product See Product See Product Other vitamins and minerals that help vulvodynia Calcium citrate is easily absorbed and in appropriate amounts it can inhibit the growth of oxalate crystals. High oxalate levels in the urine are thought to irritate the vulva, as is the case with accumulated oxalate crystals in the vulvar tissues. Furthermore, a combination of grape seed extract, turmeric extract and other antioxidants may also neutralize free radicals, thus inhibiting oxidative damage. This combination can also block an enzyme involved in the inflammatory response. The protocol outlined in this article may be informative. Although we have given you an overview, taking supplements and vitamins for vulvodynia may require a personalized protocol dependent on your symptoms, state of health and medical history. You should therefore always consult a qualified specialist before embarking on any treatment protocols… and as always, research products and suppliers carefully to make sure you’re getting the right type and the best possible quality. We wish you every success with your recovery! Do you need to order vaginal dilators so you can start your pelvic floor therapy process? Made in the USA. Visit www.vuvatech.com VuVa Helpful Links: How do Neodymium Vaginal Dilators work? 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators
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Using Vaginal Dilators and Replens Products for Vaginal Atrophy
They can really help? The menopause can be a testing transitional period for women. It comes with a whole host of unpleasant symptoms such as hot flashes and mood swings, but one of the most challenging symptoms is vaginal atrophy. Vaginal atrophy affects around half of all menopausal women, and it happens when your body stops making estrogen. This causes thinned, dry and inflamed vaginal wall tissue, which can make sex difficult and even painful. You may experience a shortening and tightening of the birth canal, leading to further difficulties having intercourse. It’s also likely that you’ll be unable to produce sufficient lubrication, and you may experience some bleeding during or after sex. Vaginal atrophy symptoms also include burning or urgency when urinating, itching, discharge, urinary tract infections and even incontinence. If you are suffering from vaginal atrophy you may be searching for some form of relief so that you can return to a normal sex life… if so, read on. VuvaTech are here to help! Why use vaginal dilators with Replens products? If you use vaginal dilators in combination with a vaginal moisturizer you are likely to get much more relief from vaginal atrophy symptoms. Below is a summary of both vaginal atrophy treatments: Vaginal dilator therapy Using vaginal dilators to treat vaginal atrophy is a popular choice, since they are both natural and completely safe. You can use vaginal dilators in the privacy and comfort of your own home, at your own pace. Vaginal dilators are tube-shaped devices that can gently and gradually stretch open the vagina if it has tightened or shortened, restoring normal function. Vaginal dilators also help prevent scarring and can increase vaginal lubrication. Vaginal Dilators made in the USA are available at www.vuvatech.com VuVa magnetic vaginal dilators come in a set of graduated sizes. The smallest one is around the same size as your pinky finger, and you can become accustomed to the different sizes over time. We particularly recommend magnetic dilators because they improve blood flow to the vaginal tissues and calm the nerves, which leads to easier penetration and pain relief. Replens Vaginal Moisturizers It’s a great idea to use natural and water-based lubricants while using vaginal dilators and during sexual activity. Replens is a clinically proven vaginal moisturizer that eases vaginal dryness, so it is the perfect choice for sex or dilator use. Replens users have reported greater comfort and renewed sexual enjoyment, and it is even recommended by Doctors as the top vaginal moisturizer on the market. Multiple clinical studies were conducted and all demonstrated that Replens is a highly effective solution for vaginal dryness and other vaginal atrophy symptoms. See Product See Product See Product See Product Further advice for women with vaginal atrophy It’s normal for women to hesitate over consulting a Doctor about their vaginal atrophy symptoms. If you feel embarrassed about changes down there, it helps to remember that healthcare professionals see this kind of thing all the time, so there is no judgment. It is better not to suffer in silence, as the symptoms can be painful and worrying. Likewise, allowing symptoms to worsen could delay a return to normal sexual intimacy. Your doctor can confirm an atrophy diagnosis at a simple check-up and pelvic examination. We thought you might also be interested in these other vaginal atrophy treatments you can do at home. Ultimately your health and wellbeing is in your hands, so you will need to commit to finding the right treatment for you. Don’t worry – it’s not so difficult to restore the quality of your life during and after menopause, once you know how! Menopause is not the end of the road – it’s merely an obstacle to overcome. Get in touch if you have any questions about vaginal dilators and moisturizers… as always, we’ll be more than happy to help! Do you need to order vaginal dilators so you can start your pelvic floor therapy process? Made in the USA. Visit www.vuvatech.com VuVa Helpful Links: How do Neodymium Vaginal Dilators work? 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators Tara Langdale Schmidt is the inventor of the VuVa Dilator Company. She has pelvic floor dysfunction herself and wanted to create a dilator set that is made in America that women can trust. VuVatech has been in business since 2014 and has helped over 50,000 women all over the globe. She patented the Neodymium Vaginal Dilator, that is clinically proven to help with blood flow and nerve pain.
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Does A Pap Smear Hurt?
What is Pap smear test? The Papanicolaou test (commonly abbreviated to Pap test or Pap smear, or referred to as cervical smear or screening) is a screening test that detects potentially precancerous and cancerous cellular changes in the cervix. Women aged between 21 and 64 are invited every three to five years for a test to keep ensure cervical health. Virgins have low risk of cervical cancer, but it’s still possible to contract HPV (human papillomavirus), which is usually transmitted through sexual intercourse. HPV is a virus that can lead to cancer, and even though virgin haven’t had sex, it is still possible that you have HPV passed on through parents or because of smoking, for example. Therefore virgins may still need to get a smear test done. As smear tests are famous for not being the most pleasant experience - even when women are used to sex - virgins often wonder whether a Pap smear test will hurt them. In this article we will explain what you can expect as a virgin having a smear test. Does a Pap smear test hurt if you’re a virgin? The reality is that a Pap smear test can hurt whether or not you are a virgin. It shouldn’t usually be painful if everything as it should be physically and you have no vaginal soreness or infections; however, most women do find it a little uncomfortable. There may be variables such as how gentle the Doctor or nurse is, and whether you are anxious and tightening the vaginal muscles involuntarily. For virgins a Pap smear might hurt a bit because the speculum is opened up inside them, which is a sensation they won’t be used to. However, even if it hurts a little the first time it is likely to be bearable. The key is to remember that it will be over quickly and to try and stay as relaxed as possible, perhaps even chatting to the Doctor or nurse throughout to take your mind off the procedure. How is a Pap smear done? The cervical screening test is designed to collect cells from your cervix (the lower end of the uterus). The cells are then analyzed in a lab to find out whether there are any abnormal cells and determine the likelihood of developing cancer. In order to collect the cells, the Doctor needs to insert a speculum (a duck bill shaped device that opens up once inserted) into the vagina. They will then gradually open the speculum to give access to the cervix. Next they will take a swab, which you may be able to feel but it’s usually just a slightly uncomfortable sensation. You can always bring a vaginal dilator with you and use it before the doctor inserts the speculum to relax muscles before exam. VuVa dilators can be used before an exam to ease discomfort. See Product See Product See Product See Product VuVa Dilators are made in the USA and ship discreetly. Shop Now at www.vuvatech.com The sample is sent away and checked for specific high-risk types of human papillomavirus. If these are not present you will not need to have any further tests done, and you’ll be invited for another smear test at the appropriate time (some years later). If a high-risk strain of HPV is present, the sample will then be checked for cellular changes, and treatment may be required. So the bottom line is that a Pap smear test can hurt a little if you’re a virgin, but it should really only be uncomfortable, and it certainly won’t be unbearable. Most women see smear tests as ‘something to get through’ and over time you’ll get used to them, so they probably won’t feel quite as stressful! We hope you found this article informative, and don’t forget to check out the other articles in our blog, which contains a vast range of topics on women’s sexual health. Is intercourse painful as well? Learn more about VuVa Vaginal Dilator Therapy and Dyspareunia here. Do you need to order vaginal dilators so you can start your pelvic floor therapy process? Made in the USA. Visit www.vuvatech.com VuVa Helpful Links: How do Neodymium Vaginal Dilators work? 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators Tara Langdale Schmidt is the inventor of the VuVa Dilator Company. She has pelvic floor dysfunction herself and wanted to create a dilator set that is made in America that women can trust. VuVatech has been in business since 2014 and has helped over 40,000 women all over the globe. She patented the Neodymium Vaginal Dilator, that is clinically proven to help with blood flow and nerve pain. See Product See Product See Product See Product
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Is it Normal to be Tight Down There? Understanding Your Body
There is a big difference between being 'toned' and being 'too tight.' If tightness is causing pain or anxiety, your pelvic floor muscles may be in a protective state. Learn how to tell the difference and what you can do.
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Is it OK to Use Dilators During Your Period?
One question we get asked a lot here at Vuvatech is whether it is OK to use dilators during your period. The simple answer is, yes! You absolutely can. In fact, we feel that your period is actually a good time to use dilators. This is mainly because of the increased blood flow to the vagina, which often makes it easier to progress to a larger dilator size without discomfort. Many women say that when their flow is heavier at the start, their vaginas seem wider, so they experience less pain when dilating. On top of this (although we know it may not sound hugely appealing!) the menstrual blood provides lubrication, so you won’t need to use as much lube. We know you may have a few more questions regarding dilating during your menstrual cycle, so we will cover as many aspects of dilating on your period as possible in this article: When to use dilators during your period Although many women actually find it easier to dilate at the start of their period, others may find that they are more sensitive at this time, or are put off by a heavy flow. You don’t have to use dilators during the heaviest flow if you don’t want to; don’t worry even if you’re on a dilating protocol, a couple of days off shouldn’t make any difference to your progress. Some women prefer not to use the vaginal dilator for the first two or three days, but will resume dilating when their flow lessens. If you do find that your vagina feels a little tighter after missing a few days, you can use a smaller vaginal dilator and work your way back up. You may wish to try sleeping with a dilator inserted, as many women do. If so, to minimize mess from any leaks, it could be an idea to put a towel down or use a sanitary pad if possible. See Product See Product See Product See Product Use dilators during your period for easier tampon insertion When you use dilators during your period you may actually find that this makes it easier to transition to using tampons – perhaps immediately afterwards. Many women with vaginismus or vulvodynia are unable to use tampons easily, but successfully using a vaginal dilator while you’re menstruating can really help you to release apprehension around tampon use. See Product See Product See Product See Product Don’t cancel your pelvic floor physical therapy appointment If you have an appointment for pelvic floor physical therapy, there is no need to cancel your appointment just because you’re on your period. Your therapist may actually be able to better progress your tolerance during this time, for the reasons we mentioned above. Most pelvic floor work shouldn’t be affected by your period flow, and your therapist will be accustomed to this! Hygiene practices for dilator use It’s easy to maintain hygiene when you use dilators during your period. Firstly, our range of vaginal dilators is non-porous, so none of the dilators will retain any blood or bacteria. You simply need to wash them properly with warm, soapy water after use. While actually using your dilator, you could do it in the bathtub (no water necessary) or on a towel. It shouldn’t be a problem – we all know well that periods can be a little messy, but any mess is easy to contain and cleaning your dilators is standard protocol. Well, hopefully it’s now clear that it’s absolutely fine to use dilators during your period. If you have any questions about dilator use or anything else sexual health related, feel free to take a look around our informative blog or give us a shout! Other VuVa Helpful Links: 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators
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Walking to Relax the Pelvic Floor: It’s the ‘How’ that Counts
Women with pelvic floor problems come to Vuvatech for assistance, and as we love to help in any way we can, we thought it was about time we addressed one of the questions we are often asked. Does walking relax the pelvic floor? The simple is answer is yes, but there’s a fine line between relaxation and contraction when it comes to the pelvic floor muscles. If you’re going to use walking as a relaxation strategy, how you walk is very important. Read on to make sure you’re walking to relax the pelvic floor, rather than strengthening it: Walking to relax the pelvic floor muscles Walk daily, but don’t run If you’ve got symptoms of a tight pelvic floor, a daily walk can do you the world of good. However, walk too briskly and you risk actually tightening the pelvic floor even more. We recommend taking a gentle stroll of 20 minutes or more, but keeping it under 2 kilometers. That’s because if you get tired or overwork your muscles, the exercise may have the opposite effect to that intended. Never walk when you’re already tired, as your pelvic floor will be more susceptible to fatigue and strain. The key word is gentle, so no treadmills, and definitely no running. Running will force your core muscles to spring into action, which could even be one of the reasons your pelvic floor is tight in the first place. If you have the option, some gentle water walking (i.e. walking in water) would be even better as this supports your pelvis and helps you to maintain good posture. When walking to relax the pelvic floor, remember that progressive, low-impact exercises will be much more beneficial for tight kegel muscles than anything exertive. Always pay close attention to your stride; if your heel is landing first and you’re pushing off from spread toes, you’re doing it right. Step away from the high heels Much as we might live the way they make us look, high heels are a disaster for our posture. They force us into unnatural positions, and as a result, our muscles have to work hard to compensate. The result is - you guessed it - constriction. If we rarely walk anywhere, and when we do it’s in heels, we are asking for pelvic floor trouble. It’s a fact that simple, flat shoes will help your pelvic floor to relax and stay in proper alignment. Heels force our body to lean forwards, and our whole frame is out of alignment. Our knees, ankles and lower spine will feel the strain, and our poor muscles… all their efforts have to go into stopping us from falling over! It’s so much better to walk in comfortable flat shoes, or even barefoot if you can. Walking barefoot in the grass or on the earth actually has lots of benefits. Known as grounding (or earthing), it will surely help you to recharge and relax your whole body. It’s vital that we are mindful about the ways we are impacting our pelvic floor, because when things get out of whack, we really know about it. Fortunately there are lots of other ways to ensure you relax your pelvic floor muscles, as we covered those in another article. We hope you find that helpful too! Do you need exercises to relax the pelvic floor? Click here for a quick pelvic floor stretch routine. See Product See Product See Product See Product Other VuVa Helpful Links: 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators See Product See Product See Product See Product
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How Do You Relax Your Pelvic Floor Muscles?
There is a lot of talk out there about strengthening pelvic floor muscles (kegel exercises), and with good reason. Many women have issues due to loose pelvic floor muscles, but there are also plenty of women struggling with a tight pelvic floor too. In fact, it’s possible for the pelvic floor to get so tight that the muscles actually end up weakening, since they’re always working too hard. Muscle constriction is not only uncomfortable – it’s exhausting! So how do you relax your pelvic floor muscles? It’s a good question. Fortunately we have some answers for you. Firstly, it’s important to note that kegel exercises will perhaps do more harm than good if the muscles are weakened due to excessive constriction. Constriction can happen in the pelvic joints (sacroiliac and pubic symphysis), and the muscles of the groin, abdomen and lower back. It can also occur in the hamstrings, buttocks, and iliotibial band. This article will take a look at signs of a tight pelvic floor, how you can relax it, and what to do when you need further help: Signs you need to relax your pelvic floor muscles Your body will always let you know if things aren’t working right, and muscles are usually the first to complain! Here’s what you need to look out for: Chronic/persistent pelvic pain Sudden and frequent urges to pee (even with a relatively empty bladder) Urine doesn’t start flowing easily The feeling that you haven’t fully emptied your bladder Constipation Pain in the coccyx (tailbone) Dyspareunia (painful sex) Your pelvic floor muscles regulate continence and help to support the pelvis and lower back. When the muscles around the core are weak or dysfunctional, the rest of your pelvic floor muscles will have to overcompensate for this dysfunction. Unfortunately those muscles may then become dysfunctional too! See Product See Product See Product See Product How can you relax your pelvic floor muscles? We recommend ruling out any major issues by checking in with your Doctor first. If it seems that there are no underlying medical conditions to be dealt with, you can set about relaxing your pelvic floor by doing a range of pelvic floor stretches and breathing techniques: Abdominal breathing Abdominal breathing means simply deep breathing and directing the breath to the abdomen. Here’s how: Lie on your back with bent knees. Put one hand on the chest and the other on the abdomen Deeply inhale while picturing your abdomen inflating like a balloon. If done right, the top hand stays still and the lower hand rises Move your breath downward while lowering your pelvic floor region, with the intention of allowing it to relax and open up Don’t pause between breaths: instead, allow one breath to move smoothly into the next Exhale slowly and gently until all air is released, first from the ribs and finally from the pelvic floor Both your in and out breaths should be held for at least 3 seconds. Repeating this for 5 minutes every day should really help you to relax your pelvic floor muscles. Pelvic floor muscles stretches There are various stretches you can do to relax the pelvic floor. Such exercises help to stretch out the muscles of the abdomen, thighs and buttocks. You will find most of them in yin-style yoga classes too, which is something you might want to consider taking up if you haven’t already! Since we already have a section on pelvic floor stretches, we’ll direct you to that for full descriptions of the exercises (and images for you to check your positioning against). The page will take you through easy stretches to relax your pelvic floor, including child’s pose, cobra pose, happy baby pose and more. These are all aimed at stretching out the abdomen, hips, lower back and thighs, and you should get a great deal of relief from them. What to do when your pelvic floor won’t relax If you’ve tried the above strategies and still can’t relax your pelvic floor muscles fully, it might be time to see a pelvic floor physical therapist. Pelvic floor therapy has many benefits, and as you’ll be in the hands of a professional they’ll be able to locate the problem areas and causes. They’ll also be able to use a range of techniques to help you relax the tight muscles. The bottom line is that a healthy pelvic floor sometimes requires daily discipline to keep things functioning as they should be. We women often have crazy schedules, personal juggling acts and fluctuating stress levels… and unfortunately the pelvic floor is one area of the body that will respond negatively to this. However, there is always a solution to help you relax your pelvic floor muscles - we hope you found it here! Other VuVa Helpful Links: 7 Reasons for a Tight Vagina and How to Loosen How to use Vaginal Dilators How to Relax Vaginal Muscles, Vaginismus & Sex Vaginal Stretching - Keeping in Shape with Dilators Do Dilators Really Work? Yes, and They can Improve Your Sex Life! Shop for VuVa Vaginal Dilators
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Vaginal Expanders: When and How to Use Dilation Therapy
Are you experiencing painful vaginal penetration during sexual intercourse? If so, you’re not alone. Female sexual medicine research shows that 43% of women experience some form of sexual dysfunction. The good news is that vaginal expanders can treat sexual issues. Vaginal expanders improve sexual activities naturally without any side effects. What are vaginal expanders? The more common name for vaginal expanders is vaginal dilators. Healthcare professionals commonly prescribe vaginal dilators to help stretch and lengthen your vagina. For many different reasons (physiological and psychological), your vaginal tissue has become tight and sore or constricts uncontrollably before, during, or after intercourse. What is dilation therapy? Dilation therapy consists of using vaginal expanders to open the vaginal area slowly. The treatment occurs in the privacy of your home and may take a few weeks or months before genuine improvement occurs. Clinical research shows that dilation therapy works by improving the elasticity of your pelvic floor muscles over some time. When to use dilation therapy? In sexual medicine, there are many reasons women may need dilation therapy. For some women, the cause of painful sex is unclear. For others, cancer treatment is the source, but regardless of "why," vaginal dilation therapy has helped countless women. When to use dilation therapy depends on your healthcare provider's advice, but generally prescribed when you have one of the following conditions. Vaginal stenosis Vaginal stenosis is a side effect of having pelvic floor radiation treatment or radiation therapy as a cancer treatment. It can also occur from having genital surgery. According to the Sloan Kettering Cancer Center, women usually undergo vagina and sexual changes after cancer treatment. The procedures cause a lack of vaginal flexibility and narrowing of the vagina, resulting in possible scar tissue and vaginal atrophy (dryness). When this happens vaginal penetration of any kind may come with severe pain, throbbing or even a burning sensation. Vaginismus Vaginismus is an involuntary spasm or contraction of the pelvic floor muscles. The reasons for vaginismus may be physical or psychological but regardless cause pelvic pain. There are two classifications of vaginismus— primary and secondary. Sexual medicine classifies primary vaginismus as being present throughout a woman's life. Perhaps, the sexual dysfunction didn't become apparent until she had her first pap smear or tried to have sex for the first time. Primary vaginismus makes sexual penetration extremely painful or impossible. Secondary vaginismus begins after a woman has had an active sex life, and suddenly sexual intercourse becomes painful. The causes for this might be having a traumatic experience or relationship/emotional issues. Or no direct link is apparent. Vaginismus is more common than people understand and is nothing to be ashamed about experiencing. Menopause symptoms Menopause is a change in hormone levels that usually occurs when a woman is in her early 50s. It's a natural part of life and signals the end of a woman's reproductive years — symptoms of menopause cause night sweats, insomnia, weight gain, vaginal dryness, and more. Conventional treatment for menopause is hormone therapy; although, this has become controversial in the last few years. Decreasing estrogen levels can cause vaginal tissues to become dryer and thinner, resulting in pain and sexual problems. Dilator therapy can help ease these symptoms. How to use dilation therapy? Dilator therapy is easier than you think. It's important to note that vaginal dilators are not sex toys or vibrators, but medical devices used to help women overcome painful vaginal penetration and sexual problems. How to use dilation therapy depends on each person, but generally, the following steps help ensure success. See Product See Product See Product See Product Dilation therapy steps Step One The first step in dilation therapy is to choose high-quality vaginal dilators. The dilator size you want depends on how much pain you can stand when inserting it. It's best to start with the smallest sized dilator when beginning treatment. VuVa™ Dilators come in single packages, but also combo or full set. Vaginal dilators also come in medical-grade plastic, soft silicone, and can have Neodymium magnets. Once you've chosen the right dilator, you're ready for dilation therapy. Step two Vaginal dilators encourage muscle relaxation. When you begin treatment, choose a quiet, private place for therapy. Privacy helps your mind and muscles relax. Step three Before using the dilator, wash it thoroughly with soap and water. Dry the dilator entirely before beginning. Step four Lay in a comfortable position on your back with your knees raised. Add a liberal amount of water-based lubricant to the dilator. Personal lubricants help ease the pain of inserting the dilator. Step five Slowly insert the dilator as far as you can comfortably. You don't want to cause yourself too much pain and discomfort, but it's therapy, so you need to push yourself a little for vaginal dilators to work overtime. Step six Keep the vaginal dilator inserted for 2-30 minutes or for as long as you're comfortable with doing. At first, you may only be able to stand a few minutes, and you may want to quit. This is normal. Sexual problems bring up intense physical and emotional pain. Sex therapists recommend practicing deep breathing and remember that this too shall pass. You must lie on your back during treatment. Don't try to move or walk around. Walking around may cause more pain and not recommended at all with vaginal dilators. Step seven After each session, clean and dry your vaginal dilator. Please keep it in a safe and dry place. When you're ready to start treatment again, you can use the same size dilator as before or increase the size as you progress. As part of treatment, you may experience some mild bleeding afterward. Spotting is normal, but if the problem persists, consult with your doctor. Also, peeing after taking out the dilator helps prevent uterine tract infections (UTI). While this is uncommon, the Sloan Kettering Cancer Treatment Center recommends this as a prevention method. Is dilation therapy right for me? Female sexuality is beautiful and intricate. Dilation therapy is a safe and natural way to help overcome sexual problems associated with painful vaginal penetration. The choice is up to you. When you're ready to experience the power of sexual healing, try VuVa™ Dilators. You’ll be amazed at how trans formative the experience can be for you.
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