Women with vaginismus, a rare sexual dysfunction, experience involuntary spasms of the muscles around the vagina, causing the vagina to close. This disorder often makes sexual intercourse difficult. Vaginismus can be treated by doing Kegel exercises, which work the pubococcygeus, or PC, muscles surrounding the vagina. Doing Kegels can help you learn to control and relax your PC muscles.
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Finding the Muscles
Before you can do a single Kegel, you must learn to contract the right muscles. Imagine urinating, and try to stop the flow of urine. The muscles you use to do this are your PC muscles.
Contract your PC muscles slowly for three seconds. Hold them tight for three seconds, then relax them completely for three seconds. Repeat this 20 times several times throughout the day. Progressively increase the length of your repetitions until you can do cycles of 10-second Kegels.
Kegels with Insertion
Once you can easily do Kegel exercises, you can try to do them with your finger in your vagina. Start with one finger inserted about halfway. Increase the amount of insertion and the number of fingers after you feel comfortable.
Picture a line from your vagina up to your belly button. Slowly contract the muscles along the line, starting at the bottom and working up to the top. Be as slow and thorough as possible. Once you've reached the top, hold it for several seconds before slowly relaxing the muscles from the top to the bottom.