Although vaginal dilator therapy usually begins during a session with your pelvic floor physiotherapist, once they have determined the correct starting size, they will also recommend that you practice at home for best results.
In case you need a refresher, we've put together the following guide for using vaginal dilators at home.
1. Always wash your vaginal dilator with warm water and soap before using it.
2. Designate a private place in your home where you feel safe and will not be interrupted.
3. Drizzle or rub a generous amount of water-based lubricant over the dilator as well as the entrance to your vaginal opening. (It is important to use a water-based lubricant to protect the medical-grade silicone of Intimate Rose Vaginal Dilators.)
4. Select the size recommended to you by your pelvic floor physiotherapist, or start with the smallest size.
5. Lie down on your back, on your bed, on a yoga mat, or on some comfortable blankets with your knees bent and feet planted on the floor. Some patients prefer to lie on their side with the knees bent and a cushion or pillow placed between the knees to support the upper leg.
6. As you inhale, allow your belly to expand and as you exhale, allow your belly to drop. Continue to consciously breathe like this for a few more breaths to relax the vaginal opening with each exhale.
7. When you feel ready, bring the tip of the dilator to the vaginal opening, and during the next exhale, gently insert the tip. As you continue to breathe consciously, ease the dilator into the vagina with each exhale until the lip at the end reaches the vaginal entrance.
8. Breathe deeply and calmly, relax your shoulders, allow your body to sink into the support beneath you, and keep the vaginal dilator inserted in the vagina for 10-15 minutes, or however long your healthcare practitioner recommended.
9. Once you become comfortable inserting each dilator, it's helpful to practice insertion in different positions to mobilize the organs around the vaginal canal and encourage gentle stretching of the tissues. As well as laying on your back or your side, recommended positions include a deep squat and a table-top position with your hands and knees on the floor.
10. It is also helpful to gently press the dilators against the walls of the vagina by imagining the opening of the vagina as a clock and slowly moving the dilator in a circular position. Pause at each "hour" of the clock, gently compressing the dilator against the vaginal wall in each position.
