In this video,’s Dr. Amanda Olson, certified pelvic floor rehabilitation therapist, discusses how long you should use vaginal dilators and how deep you should insert them inside you. The key to using a vaginal dilator is to insert it gently and leave it inside for anywhere between 15 to 20 minutes. While you’re using the dilator, Dr. Olson recommends practicing keeping your muscles relaxed, maintaining a nice, easy breath flow, and adjusting the dilator. You can rotate it clockwise or counterclockwise and/or gently pull it out and placing it back in, with the goal being keeping your muscles relaxed in a pain-free manner.

After 15 to 20 minutes, you can remove the vaginal dilator. Daily practice is best, as this helps to not just retrain the muscles but also the brain to keep your muscles relaxed. Once you reach your tolerance goals, you can continue your vaginal dilator practice up to three times a week if you feel it’s necessary. Further information and guidance on how to use vaginal dilators can be found on, on Intimate Rose’s YouTube channel our within our Dilator Hub!.

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