What seems to help for people

I am new to this and was hoping to get some advise on what seems to be helping people the most...I have been using dilators, and have been doing some desensatization techniques and stretches my physical therapist gave me( clock stretch and sweeping stretch) these are both for the opening of my vagina...It still seems that my muscles are really tense internally but Im not really sure If anyone knew of any other stretches or techniques I could use to help with this problem. I only feel pain and stinging on contact so I feel very fortunate but any advise that anyone can give is GREATLY appreciated!!!!
Thanks

Hi,
I was given the massage that you are doing, the sweeping and the stretching and perinal massage ! Yeah when I first started it was really painful like a burning pain and the stretching I got told would be painful for women who do not have vulvodynia. My physio told me if it was told painful around the enterance and two tense, try massage the muscle a little higher up hard to explain where it is! Once that muscle was more relaxed go back the enterance. Build it up really slowly I could only do three to 5 mins when I started now I can do it for longer, sex is now possible but I have to keep it up if I don't do it for a week it can be painful again, but it's a look quicker to get to back to where I was. Excellent lube to use is called yes try the water based one takes a bit of getting used to but it all natural.

Hope this help

Kt