Controlling PC Muscles

Welcome to the third step in curing your vaginismus. Believe me you have come a long way and are already more than half way through.

The previous steps were:
Step 1: Finding Cause Of Your Vaginismus
Step 2: Know Your Anatomy

Now we are ready to start the physical aspect of our efforts to cure vaginismus. Let's begin.

Controlling PC Muscles

If you remember the definition of vaginismus, it is the involuntary muscle spasm that "shuts off" the opening to the vagina, making any form of penetration impossible at the worst. By doing kegel exercises, we will attempt to reprogram these PC muscles in order to keep them from shutting off the vaginal opening and making penetration smooth.

Activity # 3:

In this step we will practice kegels on a regular basis in order to overcome the involuntary spasms of the PC muscles.

What Are Kegels

Pelvic floor exercise, also known as Kegel exercise, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". [wikipedia]

How to Perform Kegel

1. We will start by locating PC muscles. Come into a sitting or squat position and tighten your pelvic muscles as you would do while holding your pee. Hold for a few seconds then release. Do this repeatedly until you get the hang of it. After several attempts you will be able to recognize the muscles that you control to hold and release your pee. These are the PC muscles we were trying to locate.

2. There are two basic variations for these kegel exercises that you need to practice. Do at least 2 rounds of both these variations for 10 repetitions each.

• Tighten your PC muscles for 3 seconds then release. After 3 seconds, tighten them again for 3 seconds. Repeat this at least 10 times. 
• Tighten and release your PC muscles as fast as you can for upto 10 times in a go. Repeat.

Practice kegels daily. They will not only tone and strengthen your PC muscles, but they will give you a better control over your PC muscles. In the beginning, you might tire out quickly, but as with any exercise, it will take time for you to perform them easily. Start with at leatst 2 sets of each variation daily. Build up to as many as you can do so easily.

The best thing about kegels is you can do it while standing up, sitting down or even lying down without anyone knowing. So it is fairly easy to get into a proper kegel routine.

For more information: How to perform kegel exercises.


There are many benefits of doing kegel, some of which are shown in the diagram below. However, our scope is limited only to using this technique for curing our vaginismus.

Benefits of Kegel Exercises
source

Activity Outcome:

By the end of this activity, your PC muscles will have strengthened and you will have gained a better control over your pelvic muscles.

Next Step: Putting Your Kegels To Use

Know Your Anatomy

In the last step, we followed a step by step process to try and find out the root cause of your vaginismus.

In this step, we will widen our knowledge about the female anatomy. Since vaginismus is a fear, the first thing to cure this fear is to gain knowledge about it. We often fear that which we do not know; so it seems only natural to know how intercourse will work.

The scope of this website is limited to how to perceiving this female anatomy and not to explain it. See the following links for some insight into it. You can Google for more information.

External Female Reproductive Anatomy
(Internal) Female Reproductive Anatomy

Know Your Anatomy

Please refer to the links given above to gain understanding of the external and internal female anatomy. Once you have studied the basic structure of the female reproductive anatomy, you are ready for activity # 2.

Activity # 2:

External female reproductive anatomy
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Memorize the basic parts of your anatomy. You are required to know where all the fundamental parts (e.g. uthera, clitoris, labia, anus, vagina, uterus, fallopian tubes, ovaries, etc) are located.

Memorize that: the clitoris, which is the primary female pleasure point is located high up, as shown in the diagram on the right side.

Memorize that: the opening to the vagina is located between the uthera and anus.

Memorize that: the vagina loses and expands during sexual arousal thereby making penetration easy. The only thing a woman can do to aid this process is to relax and trust her body. The vagina is a strong muscle and it is made to bear even the trauma of child birth, let alone intercourse. A vagina extends up to quite many times of its original size to accommodate a human baby during birth. Stimulation of the clitoris results in the vagina relaxing and lengthening due to arousal.

Internal female reproductive system
source

Memorize that: uterus is connected to vagina via the cervix. A cervix is the opening of the uterus and allows or blocks male sperms from entering the uterus, depending on the time of a woman's cycle.

Memorize that: intercourse is NOT meant to hurt. Rather it is one of the most natural things to happen between mammal males and females. If sex hurts despite being relaxed and successful penetration, then that is usually something to be checked by your gynaecologist.

Activity Outcome:

At the end of this activity, you should be able to roughly draw the female anatomy and label it also.

Next Step: Controlling PC Muscles