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# Hello Milli

## Sitemaps
[XML Sitemap](https://www.hellomilli.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [Vaginismus Exercises: Yoga Poses and Stretches for Pelvic Floor Relaxation](https://www.hellomilli.com/blog/vaginismus-exercises-yoga-poses-and-stretches-for-pelvic-floor-relaxation/): Yoga, breathwork, and targeted stretches can help relax tight pelvic floor muscles associated with vaginismus. Learn which poses help most, how they work, and how to combine them with dilation therapy.
- [Vaginismus Overview](https://www.hellomilli.com/blog/vaginismus-overview/): If sex hurts and you’re not getting answers, you may be asking the wrong questions. Here are three questions to ask your provider that can unlock the right diagnosis and treatment for painful sex or vaginismus.
- [Do Vaginal Dilators Work?](https://www.hellomilli.com/blog/do-vaginal-dilators-work/): Do vaginal dilators work for vaginismus or pelvic muscle tightness? Learn how dilation therapy supports progress — and what clinical data shows.
- [Dismissed Symptoms — When Your Doctor Isn’t Listening](https://www.hellomilli.com/blog/dismissed-symptoms-when-your-doctor-isnt-listening/): Why Women’s Pelvic Pain is Sometimes Dismissed
- [The V-agenda: Make your Milli master plan and track your progress](https://www.hellomilli.com/blog/the-v-agenda-make-your-milli-master-plan-and-track-your-progress/): Consistency is a critical factor in how quickly dilation therapy works. Learn how to build a simple session plan, track your progress, and stay motivated with Milli.
- [Vaginismus and Painful Sex: An Expert Interview with Dr. Sheryl Kingsberg ](https://www.hellomilli.com/blog/vaginismus-and-painful-sex-an-expert-interview-with-dr-sheryl-kingsberg/): Women’s sexual health expert Dr. Sheryl Kingsberg answers the most common questions about vaginismus — what it is, why it happens, how it’s treated, and what role dilators play in finding relief.
- [Why Milli’s Adaptive Design is a Modern Choice for Vaginal Dilators](https://www.hellomilli.com/blog/why-millis-adaptive-design-is-a-modern-choice-for-vaginal-dilators/): Designed with your body in mind, Milli mirrors the natural flexibility of the vagina, offering a gradual, customizable approach to relief and confidence.
- [Easing Painful Sex: Discover the Potential Benefits of Vibration Therapy](https://www.hellomilli.com/blog/easing-painful-sex-discover-the-potential-benefits-of-vibration-therapy/): Learn how vibration therapy may help relax tight pelvic floor muscles, ease pain during sex, and support more consistent dilation therapy for women with vaginismus.
- [The Complete Guide to Using Lube for Better Sex — Enhancing Comfort and Pleasure](https://www.hellomilli.com/blog/the-complete-guide-to-using-lube-for-better-sex/): Using the right lubricant makes dilation therapy more comfortable and easier to stick with. Learn which lube types are safe to use with Milli, what to avoid, and how to get the most from each session.
- [Natural Remedies for Painful Sex After Menopause](https://www.hellomilli.com/blog/natural-remedies-for-painful-sex-after-menopause/): Painful sex after menopause doesn’t have to be your new normal. Discover natural remedies, from pelvic exercises to mindfulness, and discover how Milli, the only expanding over-the-counter dilator, can help you find lasting relief.
- [Why Does Sex Hurt So Much After Menopause?](https://www.hellomilli.com/blog/why-does-sex-hurt-so-much-after-menopause/): Let’s find out why these changes happen and, more importantly, what you can do to take back control and enjoy sex again.
- [Maintaining Sexuality After Menopause](https://www.hellomilli.com/blog/maintaining-sexuality-after-menopause/): Menopause changes your body — but it doesn’t have to change your sex life. Explore practical tips for maintaining desire, intimacy, and comfort after menopause, including what to do if sex has become painful.
- [What Is Vaginal Dryness? Causes, Symptoms, and Treatment Options](https://www.hellomilli.com/blog/what-is-vaginal-dryness/): Believe it or not, 1 in 8 women experience vaginal dryness. There are ways to recognize the symptoms and find relief. We turned to our friends at FemmePharma to help us shed some light on this topic, and we’re glad we did!
- [Understanding Postpartum Dyspareunia: Causes, Symptoms, and Treatment Options](https://www.hellomilli.com/blog/understanding-postpartum-dyspareunia-causes-symptoms-and-treatment-options/): Painful sex after childbirth is common — but it isn’t something you have to accept. Learn what causes postpartum dyspareunia, what the research shows, and which treatments may help.
- [Pelvic Floor Exercises to Help with Vaginismus](https://www.hellomilli.com/blog/pelvic-floor-exercises/): Learn how pelvic floor exercises can help manage vaginismus symptoms, which exercises to try, and how to combine them with dilation therapy for consistent progress.
- [Three Common Mistakes Women Make with Vaginal Dilators — and How to Avoid Them](https://www.hellomilli.com/blog/three-common-mistakes-women-make-with-vaginal-dilators-and-how-to-avoid-them/): Vaginal dilator therapy works best when it feels safe and manageable, not forced. Learn the three most common dilator mistakes, how to use them without increasing anxiety, and what consistency actually looks like.
- [Static vs Expanding Vaginal Dilators: How They Differ and How to Choose](https://www.hellomilli.com/blog/static-vs-expanding-vaginal-dilators-how-they-differ-and-how-to-choose/): Learn the factual differences between static and expanding vaginal dilators, how to choose the right starting size, and why the tool you can stay consistent with is the one most likely to help.
- [Trans Women: Special Considerations for the Milli Vaginal Dilator](https://www.hellomilli.com/blog/trans-women-special-consideration/): Milli is FDA-cleared for specific indications. Learn what Milli is and is not cleared for, why post-vaginoplasty dilation requires a different approach, and how to work with your provider to find the right tool for your situation.
- [Dyspareunia: Symptoms, Causes, and Treatment Options for Painful Penetration](https://www.hellomilli.com/blog/dyspareunia-symptoms-causes-and-treatment-options-for-painful-penetration/): Sex hurts and penetration feels impossible. Learn common causes of dyspareunia and the treatment options that may help, including pelvic floor therapy, dilators, and medical care.
- [Does Vaginismus Last Forever?](https://www.hellomilli.com/blog/does-vaginismus-last-forever/): Learn how long dilator therapy for vaginismus usually takes, what affects progress, and how gradual, consistent treatment can help reduce pain and fear of penetration.
- [Painful Sex and Sexual Desire](https://www.hellomilli.com/blog/painful-sex-and-sexual-desire/): Sexual pain doesn’t just hurt — it rewires how your brain relates to desire and arousal. Learn why painful sex affects libido, and what steps can help you reconnect with your sexuality.
- [How to Support a Partner with Vaginismus: What Helps and What to Avoid ](https://www.hellomilli.com/blog/how-to-support-partner-with-vaginismus/): Learn how to support a partner with vaginismus through communication, no-pressure intimacy, foreplay, lubrication, and treatment options that reduce pain and build trust.
- [Vaginal Dilators: What’s the Scoop?](https://www.hellomilli.com/blog/vaginal-dilators-scoop/): Help relieve the symptoms of vaginismus: pain with sex, insertion of tampons, pelvic exams, or any other kind of wanted penetration. Pain with sex or any vaginal penetration can be difficult, but there are options. Vaginal dilators can be a great option when it comes to your journey to wellness.  Practices in relaxation and expansion of the vaginal and pelvic muscles may help ease the symptoms. The vaginal dilator is meant to help with this process, as it is designed to help you gradually stretch these muscles.
- [How Declining Estrogen Affects the Female Body](https://www.hellomilli.com/blog/how-declining-estrogen-affects-the-female-body/): Learn what estrogen is, why it matters, and how declining levels during menopause affect vaginal tissue, skin, mood, metabolism, and more — including what that can mean for sexual comfort.
- [Intimacy With Vaginismus: Three Ways to Reconnect with Your Body and Your Partner](https://www.hellomilli.com/blog/intimacy-with-vaginismus/): Vaginismus doesn’t have to end your intimacy. Learn how communication, curiosity, and compassion — plus the right support during therapy — can help couples navigate sexual pain together.
- [Perimenopause and Me](https://www.hellomilli.com/blog/perimenopause-and-me/): If you’re like me and in one of the mid to later years of Gen X (1965-1979), you’ve probably had more than one instance where you were freezing cold, and then as soon as you put a sweatshirt or jacket on, you’re immediately far too hot. Of course, whenever this happens to me, I always think, “Is this it? Is it time? Am I in perimenopause?” But, because I’m Gen X and was “raised in a generation where menopause was a taboo subject”1 a generation that just tends to grin and bear it and push through, it’s not something I necessarily want to chat about with my coworkers, or really even my doctor quite yet.
- [How Does Vaginismus Affect Relationships? What the Research — and Real Couples — Say](https://www.hellomilli.com/blog/how-does-vaginismus-affect-relationships/): Vaginismus doesn’t just affect sex — it can affect closeness, communication, and connection. Here’s what the research says, what real couples report, and what actually helps.
- [What to Ask Your Doctor When Sex Hurts: Three Essential Questions](https://www.hellomilli.com/blog/what-to-ask-your-doctor-when-sex-hurts/): If sex hurts and you’re not getting answers, you may be asking the wrong questions. Here are three questions to ask your provider that can unlock the right diagnosis and treatment for painful sex or vaginismus.
- [What is the Pelvic Floor?](https://www.hellomilli.com/blog/what-is-the-pelvic-floor/): Learn what the pelvic floor is, what it does, and what happens when it isn’t working properly — including how pelvic floor dysfunction connects to vaginismus and painful sex.
- [How to Relax Your Pelvic Floor](https://www.hellomilli.com/blog/how-to-relax-your-pelvic-floor/): Learn practical techniques to relax tight pelvic floor muscles, including diaphragmatic breathing, stretching positions, and when dilation therapy may help.
- [Misunderstanding Women’s Pain](https://www.hellomilli.com/blog/misunderstanding-womens-pain/): It seems ironic that while we have access to more information than ever before, some doctors seem to listen to us less and dismiss us more. Even though it was many years ago, I have strong memories of doctors dismissing my pain.

## Pages
- [Painful Sex](https://www.hellomilli.com/painful-sex/): Painful Sex, Explained
- [Dilation Therapy](https://www.hellomilli.com/dilation-therapy/): Dilation Therapy
- [Postpartum Recovery and Painful Penetration](https://www.hellomilli.com/postpartum-recovery-and-painful-penetration/): Postpartum Recovery and Painful Penetration
- [Symptoms & Causes](https://www.hellomilli.com/symptoms-causes/): Symptoms & Causes
- [Science Behind Milli](https://www.hellomilli.com/science-behind-milli/): The Science Behind Milli
- [Menopause, Perimenopause, and Painful Sex](https://www.hellomilli.com/menopause-perimenopause-and-painful-sex/): Hormonal Changes Don’t Have to Mean the End of Intimacy.
- [Media Coverage](https://www.hellomilli.com/media-coverage/): Press & Media
- [Affiliate](https://www.hellomilli.com/affiliate/): Grow With Milli
- [Press](https://www.hellomilli.com/press/): PressMilli in the NewsNothing FoundSee All Media CoveragePress ReleasesNothing FoundSee All Press Releases
- [Gift](https://www.hellomilli.com/gift/): Get More Than Relief with Your Milli Order
- [Vaginismus](https://www.hellomilli.com/vaginismus/): You’re not broken. You’re not alone.
- [Veteran Women](https://www.hellomilli.com/veteran-women/): If you are enrolled in the VA healthcare system and you are experiencing vaginismus and related painful sex, you are eligible to receive a Milli expanding vaginal dilator at no cost!
- [Discover a Path to Managing Vaginismus and Reclaiming Your Intimacy: A Free E-book](https://www.hellomilli.com/ebook/): Do you find intimacy painful or challenging due to vaginismus? You're not alone. Welcome to our comprehensive guide, “Vaginismus Unveiled: A 5-Step Guide to Understanding, Relief, and Empowerment.”
- [Safety](https://www.hellomilli.com/safety/): As with all battery powered electromechanical devices, there is a risk of electrical shock, battery leakage or burn. There is also a risk of tissue damage/abrasion, delay in treatment, irritation, reaction, user discomfort, and user inconvenience with the use of Milli.
- [Getting Started](https://www.hellomilli.com/get-started/): Ready to Begin with Milli?
- [Videos & Guides](https://www.hellomilli.com/videos-and-guides/): FAQs
- [HSA/FSA Eligible](https://www.hellomilli.com/hsa-fsa-eligible/): Pay With Your HSA or FSA at Checkout
- [For Clinicians](https://www.hellomilli.com/for-clinicians/): Empower Your Patients. Elevate Your Practice.
- [Blog](https://www.hellomilli.com/blog/): Your Guide to Pelvic Health & Wellness
- [Home](https://www.hellomilli.com/): Found Milli easy to use after 6 months
- [Milli Discount Codes](https://www.hellomilli.com/discount/): We believe obtaining our innovative device should be as seamless as using it. Experience a more convenient, transparent approach to savings, because your focus should be on reclaiming your sexual health — we’ll take care of the rest. Disregard sites that claim to offer generic Milli coupons or discount codes — those offers are not generated or authorized by Milli. Moving forward, all valid Milli promotions will be available exclusively through our affiliate program, official Milli affiliate partners, or directly on the official Milli site. Sign up for our email list to stay informed. If you have any questions, don’t hesitate to get in touch with Customer Service and we’ll gladly lend a hand.
- [Milli Product Page](https://www.hellomilli.com/vaginal-dilator/): Meet Milli
- [Clinician Finder](https://www.hellomilli.com/clinician-finder/): Use our interactive map to find a nearby clinician.
- [MAP Policy](https://www.hellomilli.com/map-policy/): Effective October 31, 2022, a minimum advertised price policy on all Materna Medical (“Materna”), products will be in effect (herein referred to as the "MAP Policy").
- [Warranty](https://www.hellomilli.com/warranty/): Please keep your original purchase receipt as evidence that the date of your claim falls within the warranty period. Milli products are of the highest quality and come with a 1-year manufacturing warranty. Milli warrants this product for a period of ONE (1) YEAR, after the date of original purchase, against defects due to faulty workmanship or materials. If you discover a defect and notify Milli during the warranty period, Milli will, at its discretion, replace the product free of charge. The warranty covers working parts that affect the function of Milli. It does not cover cosmetic deterioration caused by fair wear and tear or damage caused by accident, misuse or neglect. Any attempt to open or take apart Milli will void the warranty. Claims under warranty must be supported by reasonable evidence that the date of the claim is within the warranty period. To validate your warranty, please keep your original purchase receipt for the duration of the warranty period.
- [Shipping Policy](https://www.hellomilli.com/shipping-policy/): We offer free shipping on all orders. Orders will be shipped within 2-3 business days except weekends and holidays.
- [Contact Us](https://www.hellomilli.com/contact-us/): Our office hours are 8am to 5pm PST, Monday through Friday. We are closed on the weekends and every holiday. Please allow 24 – 48 hours for us to get back to you.
- [Return Policy](https://www.hellomilli.com/return-policy/): Due to the use and nature of our product, we do not accept returns, but can replace your Milli should a function not perform properly.
- [Terms of Service](https://www.hellomilli.com/terms-of-service/): These Terms of Use constitute a legally binding agreement made between you, whether personally or on behalf of an entity (“you”) and Materna Medical (“Company,” “we,” “us,” or “our”), concerning your access to and use of the hellomilli.com website as well as any other media form, media channel, mobile website or mobile application related, linked, or otherwise connected thereto (collectively, the “Site”). We are registered in California and have our registered office at 2495 Hospital Drive, Suite 300, Mountain View, CA 94040.
- [Newsletter](https://www.hellomilli.com/newsletter/): Gain access to tips and discussions, delivered directly to your inbox.
- [FAQs](https://www.hellomilli.com/faqs/): FAQs
- [Privacy Policy](https://www.hellomilli.com/privacy-policy/): Materna Medical (“Materna” or “we”) value and respect your privacy. We have developed this Privacy and Cookie Notice (“Notice”) to explain how we collect, maintain, protect, use, disclose and otherwise process Personal Data, meaning any information relating to an identified or identifiable individual, – collected from you or provided by you – when visiting our websites and subdomains (maternamedical.com, hellomilli.com or maternaprep.com) or other digital forums or channels that link or refer to this Notice (collectively, our “website”). This Notice will help you understand our policies and practices for processing and storing Personal Data. By engaging with our website, you accept the practices described in this Notice. This Notice is subject to change from time to time. Your continued engagement with our website after any such revisions indicates you accept them. Please check the Notice periodically for any updates.
- [Editorial Policy](https://www.hellomilli.com/editorial-policy/): We are committed to sharing resources that inform and empower women to learn more about vaginismus and improve their sexual health.

## Products
- [Milli Vaginal Dilator Bundle](https://www.hellomilli.com/product/milli-vaginal-dilator-bundle/): The Milli Vaginal Dilator is an expanding dilator intended to be used at home for controlled dilation of the vagina. It helps women expand, stretch, and relax their pelvic floor muscles to help relieve the symptoms of vaginismus.
- [Milli Vaginal Dilator](https://www.hellomilli.com/product/vaginal-dilator/): The Milli Vaginal Dilator is an expanding dilator intended to be used at home for controlled dilation of the vagina. It helps women expand, stretch, and relax their pelvic floor muscles to help relieve the symptoms of vaginismus.