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Do you have tight or weak pelvic floor muscles? Complete this Pelvic Floor Self-Assessment

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Woman's pelvis. Pelvic Floor Self-Assessment

In order to start your Vaginal Rejuvenation journey, you must first check to see if you have weak or tight pelvic floor muscles. This pelvic floor self-assessment is essential because it tells you if you should be starting with vaginal soothing practices to release tension from tight muscles or vaginal toning practices to strengthen weak muscles.

Test Your Pelvic Floor Strength:

Try inserting two fingers into the vagina, then spread them apart. Now, try to contract around your fingers and pull them upwards towards your head (with consistent effort – no starting and stopping) for 10 seconds. Repeat 10 times for 2 sets. 

If you feel that your pelvic floor and vaginal muscles aren’t contracting much at all or are exhausted after a few reps, then you may have weak muscles.

➡️ You’ll want to start with the Basic Toning exercises in Module 3 of the Vaginal Rejuvenation program, ***UNLESS, you’re also experiencing urge incontinence (a strong, sudden need to urinate) which can be caused by tight muscles, in which case, continue to the Vaginal Soothing practices in Module 1.

In addition, if you’re experiencing stress incontinence (urination triggered by activities like running, coughing, sneezing, jumping, laughing, etc), then you’ll also want to start with the Basic Toning exercises as this is a sign of weak pelvic floor muscles.

If you’re experiencing BOTH stress and urge incontinence, then focus on relieving the urge incontinence first by releasing the excess tension and proceed to the Vaginal Soothing practices. (You’ll also benefit from working with a pelvic floor physical therapist as well.)

Test for Excess Tension:

Try inserting two fingers into the vagina, then spread them apart. Do you feel pain or discomfort? If you feel that your pelvic floor muscles are resisting opening, then you may have excess tension in the pelvic floor preventing the muscles from relaxing open. In this case, proceed to the Module 1 Vaginal Soothing practices to release this excess tension.

  • You feel pain or discomfort completing Self-Assessment #2.
  • You’re experiencing urge incontinence (a strong, sudden need to urinate) which can be caused by tight muscles.

What To Do If Your Pelvic Floor is Tight

If you’re experiencing tightness in the pelvic floor and vaginal muscles, yoni egg toning practices and any other kind of vaginal toning practice should NOT be implemented, unless you’re working with a pelvic floor specialist who may be guiding you through specific contract and relax sequences to invite a deep muscular release. Note that even in these sequences, the goal is to RELAX the tight muscle, before trying to strengthen it.

Completing toning exercises on a tight pelvic floor will only inflame preexisting conditions and can be harmful.

Plus, you cannot effectively build strength on tight muscles. You must first work to soothe and relax these muscles before adding toning exercises.

This is why the Vaginal Rejuvenation program begins with an entire module dedicated to Vaginal Soothing practices: a collection of breathwork practices, stretches, massages, decompression, and daily guidelines to support the release of tight pelvic floor and vaginal muscles.

The Happy Pelvis class from this module is currently available for freeWatch it Now to learn daily guidelines that help to prevent tight pelvic floor muscles, so you can avoid ailments like incontinence and pain during sex.

Get Started with the Free Happy Pelvis Class and a Mini Yoni Egg Practice:

➡️ Remember, the Vaginal Rejuvenation program is not a replacement for medical treatment. I’ve provided holistic practices and tools to support your pelvic floor wellness and self-care routine, but if you’re experiencing pain and haven’t yet consulted a pelvic floor specialist in your area, please do so. This program works well in combination with physical therapy or medical treatment.

  • In Self-Assessment #1, your pelvic floor and vaginal muscles aren’t contracting much at all or are exhausted after a few reps.
  • You’re experiencing stress incontinence (urination triggered by activities like running, coughing, sneezing, jumping, laughing, etc).

Note: Tight muscles are also weak muscles, so you do want to eventually incorporate toning exercises but only after you’ve relieved the excess tension. And again, if you’re experiencing BOTH stress and urge incontinence, you’ll want to focus on relieving the tension first — you’ll find holistic practices to do so in Module 1 of the Vaginal Rejuvenation program and I recommend doing this program in combination with pelvic floor physical therapy.

What To Do If Your Pelvic Floor is Weak

If you’re experiencing weakness in the pelvic floor and vaginal muscles, then you’ll want to implement practices and exercises to tone your pelvic floor and vaginal muscles. You can find a wide variety of yoni egg toning practices in the Vaginal Rejuvenation program.

Working with a pelvic floor physical therapist to strengthen your pelvic floor will also help — especially if you’re managing other ailments as well. Still, you’ll find that the Vaginal Rejuvenation practices offer an element of emotional healing that will enhance the work you do with your pelvic floor physical therapist as the body, mind, and heart are all connected. Trauma and emotional wounding are often held in the body as tension or numbness in the hips, pelvis, and vagina. The Vaginal Rejuvenation practices incorporate breathwork, meditation, and somatic healing techniques to facilitate the gentle release of trauma and the accomplishment of psychological integration (aka what we often generally refer to as “healing”).

As you strengthen your pelvic floor and vaginal muscles, you’ll also experience some sweet benefits like:

  • Reduced incontinence
  • Stronger orgasms
  • Greater ease with penetration
  • Increased vaginal pleasure sensitivity
  • Increased sexual confidence and self-acceptance
  • Improved vaginal orgasms (or start experiencing vaginal orgasms for the first time!)

Now that you’ve completed your pelvic floor self-assessment, start your Vaginal Rejuvenation journey today to naturally soothe, tone, and orgasmically re-sensitize your vagina and pelvic floor!

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