Every week, Renova members send their questions to Nasim, and she answers them in a live Q&A. This week's questions came from members early in the program: what to do when the mirror exercise feels too hard, how the jaw is linked to the pelvic floor, and whether Botox can fix vaginismus.
Below are the questions members asked, with Nasim's answers. Each question has been rewritten without names or personal details. This is general education, not medical advice.
Key Takeaways
If looking at your vulva in a mirror feels too hard, start with your clothes on and go one small step at a time.
There is no time target and no pass or fail. Any amount of time counts.
Counselling, sex therapy or cognitive behavioural therapy can support your physiotherapy work.
Jaw clenching and grinding often go hand in hand with pelvic floor tension.
Botox is not a fix for vaginismus. It cannot retrain your nervous system.
Wait until you reach the dilator lessons before buying tools.
What if You're Not Comfortable With the Mirror Exercise?
That is completely okay. You don't have to do anything you are not ready for. This is your own private, safe space, and the exercise is built from small steps:
Start with your clothes on. Look at the area through your clothing for a few sessions. Notice how it feels to bring your attention below your pelvis.
Bring in the mirror. Notice what happens when the mirror is in front of you, and you get into position. Nothing else is expected.
Remove one layer at a time. When you feel ready, take off one more layer, then another, over as many sessions as you need.
Look without judgment. The goal is simply to be comfortable observing your vulva, without expectations about how you should feel.
If anxiety builds, pause wherever you are. Come back to that step next time and build from there.
How Long Should You Do the Mirror Exercise?
As long as it feels comfortable. Ten seconds, 30 seconds, one minute or 10 minutes all count. Don't watch the clock.
There is no win, success or failure here. You are getting comfortable with your own body, so go slowly and don't judge yourself for how you feel.
Can Therapy Help Alongside Pelvic Floor Physiotherapy?
Yes. Renova addresses the muscles, the brain and nervous system, and some of the psychological side of pain. If you feel anxious most of the time, or something deeper seems to be going on, extra support helps.
Nasim suggests counselling, sex therapy or cognitive behavioural therapy (CBT). Choose the form of therapy you respond to best. It works well alongside what you are doing in the program.
Is Your Jaw Connected to Your Pelvic Floor?
Often, yes. If you clench or grind your teeth, or tense your jaw a lot during the day, there is a good chance your pelvic floor is tensing at the same time. Healing pelvic floor tension sometimes means looking beyond the pelvis.
Notice it: watch for moments when you clench during the day, and let your jaw soften each time.
Ask your dentist: they can check for signs of grinding or clenching and may suggest a night guard. A guard protects your teeth but does not stop the muscles from tensing, so noticing still matters.
When your jaw relaxes, your pelvic floor relaxes more easily too. Read more about jaw tension and the pelvic floor.
Does Botox Fix Vaginismus?
No. Botox is sometimes used for vaginismus or an overactive pelvic floor, and it may help with muscle tension in some cases. Results vary a lot from person to person, and it does not fully resolve the problem.
The biggest change needed is in how your nervous system and brain respond. That takes consistent, gradual and safe experiences that are the opposite of what your body has learned in the past. Botox cannot do that for you.
When Should You Buy Dilators?
Not yet, if you are just starting. Nasim recommends waiting until you reach the dilator and wand lessons, which explain the types and materials in detail. Work through each step first and let your brain start to feel safe before you begin hands-on work.
There is no finish line, so don't rush. When you are ready to buy, medical silicone is usually the best choice because it is softer, more flexible and gentler. See how to choose dilators, wands and lubricant.
Can a Daily Walk Help Pelvic Pain?
Nasim's bonus tip: get outside and walk, especially on sunny days. Time in nature can lift your mood and help calm your nervous system. Make it a daily habit if you can.
