Progressive muscle relaxation for Vaginismus

From a physical perspective vaginismus is all about holding tension – more specifically about
unconsciously holding or creating tension. And just as people who unconsciously tense their jaw or
shoulders can learn to regain awareness and control over being able to actively relax these areas, you
can gain control over your vaginal muscles through specific muscle relaxation exercises. Learning to
relax your whole body is also very important, because you need to learn to feel relaxation throughout
your whole body when having sexual intercourse without the vaginismus reaction.

1. Lie down on your back.

2. Start at your feet and toes. Flex and tense your toes and feet.

3. Hold the tension for a few seconds and then let go of it and relax. Allow yourself to take a deep
breath in and out.

4. Move your focus to your legs. Tense your feet first and now tense the muscles in your legs as well.

5. Let go and breathe.

6. Tense your feet, your legs, your butt muscles and pelvic area including the muscles you use to stop
the flow of urine.

7. Let go and breathe.

8. Tense your feet, legs, butt and pelvis and now also your stomach and back.

9. Let go and breathe.

10. Tense the muscles again, this time adding in your shoulders.

11. Let go and breathe.

12. Now add neck and face – really scrunch up your face.

13. Let go and breathe.

14. Now add arms and hands. Clench your fists and arms.

15. Let go and breathe.

16. Repeat all muscles and then relax and breathe.

17. Take a few deep breaths. Notice how much more calm you feel and how much heavier and relaxed
your body is now.

Source: Stop Painful Sex: Healing from Vaginismus. A Step-by-Step Guide by Maree Stachel-
Williamson, 2013.