Pelvic Floor Muscle Exercise

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... '골반저근(Pelvic floor muscle)'의 근력(조... 케겔 운동(Kegel exercise)을 일상에서...

... of libido (ED), hot sweats, muscle loss, weight gain. How badly... squeezy app for men for pelvic floor muscle exercise, its only a couple of...

... 골반저 근육(pelvic floor muscle)에 지속적인... 근육 운동(Kegel exercise)을 꾸준히 하...

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... to be marketed as a pelvic floor exercise device, similar in concept to... to strengthen the pelvic muscles that help control urinary continence. Pelvic floor muscle training (Kegel exercises... research and guidelines recommend supervised pelvic floor physical therapy as the first-line ...

... Body: A Guide to Building Muscle and Mobility at Any Age... body', warping our relationship with exercise and flooding us with misinformation... Davies wet herself during an exercise class, she realised she knew... the way. Like learning that muscle mass decreases by approximately 3-8% .... And what about mobility? Your pelvic floor? Your heart? Introducing Training For...

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One pattern I see repeatedly in pelvic floor rehab is the combination of pelvic symptoms and stiff hips. People come in with urinary urgency, pelvic pain, penile pain, anal pain, constipation, or erectile dysfunction and also report tight hip flexors, restricted hip mobility, and inner thighs that never seem to loosen up. This doesn’t mean tight hips are the sole cause of pelvic floor dysfunction, but the relationship is often stronger than many people realize. The pelvic floor does not function in isolation. It works alongside the diaphragm, abdominal wall, glutes, hip rotators, and adductors to manage pressure, movement, stability, urination, bowel movements, and sexual function. When one part of the system is overloaded, other areas often compensate. Many people assume they simply need to stretch more. However, “tightness” is not always a flexibility problem. Sometimes muscles are guarding because of stress, pain, joint stiffness, poor movement patterns, or nervous system sensitization. In these cases, stretching alone may provide temporary relief without addressing the underlying issue. The foot is your foundation. When the foot collapses inward, the knee often follows. This can increase stress through the adductors, alter hip mechanics, and affect how forces are transferred through the pelvis. A simple cue I often use is the “tripod foot.” Maintain gentle pressure through: • The heel • The base of the big toe • The base of the little toe This creates a more stable lower extremity and often reduces unnecessary gripping through the hips and pelvic floor. Some strategies that can help include: • Belly or 360 degrees breathing to reduce pelvic floor overactivity • Walking to restore natural pelvic and hip movement • Hip mobility exercises to improve rotation and joint motion • Glute strengthening to reduce compensation patterns • Movement variety instead of staying in one position all day • Learning pelvic floor relaxation rather than constantly squeezing The goal is not to become extremely flexible. The goal is to improve coordination, movement quality, and load distribution throughout the body. If you have pelvic floor symptoms along with tight adductors, limited hip mobility, glute tension, or difficulty squatting comfortably, it may be worth looking beyond the pelvic floor itself. Sometimes the hips, feet, breathing mechanics, and nervous system are all contributing to the picture. . submitted by /u/DMVMalePelvicFloorPT to r/PelvicFloor [link] [comments]

I've had several people asking what pelvic floor therapy is like - so is the story of my first appointment. For history I'm 6 months post op. Laparoscopic hysterectomy, salpingectomy and one ovary removal. I've been having some mild pelvic pain after gentle exercise, and some times during sex. She didn't do an internal evaluation. After an assessment she settled on tight hips and scar tissue causing the problem. She showed me a couple of stretches to do and then started some body work. One of my incisions had some scar tissue build up, so we working on that by applying some pressure, just barely stretching that area, and holding it for a few seconds. Then, this is hard to describe, she picked up my abdominal muscles like a claw machine, and did the same thing. Gently stretched it in one direction and held that for a few seconds - repeating that in different directions until she could feel some of the resistance easing. She repeated that to a couple of tight spots I had in my pelvic area as well. Working theory is I have tightness is one of my hips and some scar tissues/adhesions. Things/fascia is stuck together in places and causing pain and some pulling. Need to work on stretching and go once a week for her to poke and prod me. The experience wasn't painful - I'd call is mild discomfort. For about an hour after I left, I was experiencing my periodic pain again. Today, the whole area she worked on is sore and tight. I find myself standing at work more than sitting because things are uncomfortable. I'm sure with most physical therapy, things will be worse before they get better. She wants to see me once a week. I'm curious if anyone else went/is going through PFT for the same reason. submitted by /u/Ok-Acanthisitta1583 to r/hysterectomy [link] [comments]

hey there this turned out to be a very long post so i would headline each part so you can skip to the part you need. im sharing this because someone might find this helpful, and like i was desperate i bet many people are, i hope this helps you as it helped me. some background and symptoms To give a short background, around half a year ago out of nowhere i started having burning sensation when i pee, a kind of stress feeling in my pelvic floor, and the worst thing which utterly devastated me was weaker erections. i started feeling my penis to be lifeless, and void of any blood, it became very hard for me to get an erection, and when i got one it was very weak and hard to maintain. This was the shittiest thing ever. im 33 years old and never ever have i had any erections problems, this kind of broke me, specially when me and my gf were getting intimate and all of a sudden i cant do anything. At first i thought i caught an infection because of the burning sensation, so i did every test possible and all came clean, then i though it was because of food and so i changed my entire diet and started fasting, which also didn't help. but then i noticed than whenever i went for a jog and did a sprinting session, my symptoms got worse, more burning, penis almost dead and a kind of a tight feeling in the pelvic region. so i started talking to chatgpt and gave it all the symptoms, and that was the first time i heard of prostatitis, and it made sense since the symptoms were exact. so it suggested that i should do some pelvic floor releasing exercises, and low and behold, i felt an instant relief. i continued with the exercises and there was some improvement but it was temporary, and my main issue which was weaker erections didn't get fixed, i had somewhat better erections but still, weaker than it should be. i kept going back and forth with chatgpt and it suggested not to sit down a lot, not do intense exercises and so on, which also helped but the issue wasn't fixed and my pelvic region would get tight again and the symptoms would worsen. the pelvic floor specialist and physiotherapy to tell you the truth, i though that i was gonna suffer from this my entire life and that my sex life would never be the same. because i did all the exercises, all the stretching, everything and my issue still lingered. until at some point i saw at this sub that there is such a thing called a pelvic floor specialist, and so i started searching for one where i live and i found one, and i went there utterly desperate almost convinced that it wouldn't help, and boy was i flabbergasted. the guy was very understanding and very professional, and the first thing he did is he showed me a device that goes into the anus to measure the muscle spasms and how tight/relaxed the pelvic region is, and i was very reluctant to put anything up my ass and never had to do such a thing. but as desperate as i was i agreed. he connected this device to a Bluetooth device that showed in real time in a graph fashion how tight my pelvic region was, it was between 4 and 6 and he said it should be between 0 and 2. and when i clenched my pc muscle more the graph would climb instantly. so after he showed me this, he taught me how to properly breathe and relax the pelvic region which was the most significant thing in this entire thing and then he asked if it was ok if he performed a pelvic 'massage' or release through the anus and very reluctantly i agreed and so he did for around 10 minutes which was also very effective. and i remember that after that session i felt for the first time in months a real relief there, and peed like a king for the first time, the pain lingered but much less strongly for a few days and is now totally gone ( 3 weeks later). and the main surprise to me was that 2 days after this session, i had a normal erection!! finally after half a year. i went to another session a week later, measured the muscle spasm and it was 1.5 - 2.5 the main thing that helped other than the physiotherapy itself, the main thing that helped was learning how to properly release the pelvic floor through breathing and what he taught me was that the release happens in the exhale and not in the inhale (for months i was doing it wrong). so the exercise was to lay down on my back, knees bent and feet flat, belly breathe in for 5 seconds and to feel the belly rise and the pelvic region expand(without pushing it!!) and then release (not slowly) until all air is out while feeling the anus relax, and then again and again for 15 minutes. only after these 15 minutes i would do stretching exercises like frog pose and child's pose with the same breathing technique ( 7 - 10 breathes each) and to do this in the morning and before sleep. this is what decreased my tension down there from 6 to 2. and the focus should be on the anus, try to feel it, and slowly relax it. also he suggested to stay away from any physical activity for a month (some walking was ok, but no running or anything intense) also to not sit down too much, but since i drive alot, i bought a very comfortable cushion and i sit on it another thing he said was that sex is good for the retraining of the muscle, but not to do it too much in the beginning, like twice a week is fine as long as i continue doing the beathing and the exercising. he gave me a rectal releaser or whatever it is called to shove up there while breathing (and to remove it before stretching), i didn't do it yet because i don't feel the need at the moment. he said to do summary of what helped - pelvic floor specialist - proper breathing like i explained, because for months i was doing it wrong - to focus on the anus - no intense physical activity - not to sit down too much and seriously, if you can find a pelvic floor specialist near your area, give it a try, it saved me.. i thought i was doomed for my entire life, but 2 sessions with a good physiotherapist and proper breathing and exercising totally cured me. i almost didn't do it because i didn't want anything up my ass...glad i went through with it. there is light at the end of the ass i guess :) submitted by /u/Apprehensive-Taste52 to r/Prostatitis [link] [comments]

This is just a bit of Sunday silliness. I have had some issues with urgency and leaking urine. I went to a physical therapist who gave me some exercises, which helped a LOT. Recently I got a pelvic floor toner. It looks like a vibrator with a loop on the end and it connects to an app on my phone. So today I finally used it, and it was kind of a hoot. It's set up like a game and there are circles that you have to "hit" by tightening and relaxing your muscles. It made me think of pac-man, chasing the dots! It was kind of fun. Has anyone else used something similar? submitted by /u/Jude_the_obscurest to r/AskWomenOver60 [link] [comments]

How many exercises is enough per day? I did pelvic floor therapy last year and fell off the bandwagon into a deep depression from the pain and I’m restarting in another week. I have tight pelvic floor muscles and my biggest is bladder pain so I’m trying to avoid kegels. I’m doing a few exercises on my own but how many is enough? I can definitely do more than 2 or 3 exercise with 20 reps on each exercise..But I also don’t want to over do it but really want to work on it. I’m walking daily too. submitted by /u/Less_Storage_9079 to r/PelvicFloor [link] [comments]

In terms of pssd and pelvic floor dysfunction they both have very similar symptoms but what are the odds you have one and not the other ? My question is are you sure it’s PSSD and not a pelvic issue ? I.e pelvic weakness (hypotonic pelvic) or pelvic tightness (hypertonic pelvic) I’ve read some people here say they have pelvic issues from PSSD, would that mean the stress induced from PSSD in theory put your body in a tense state including your pelvic region ? When the pelvic muscle gets too tight it can irritate and suppress nerves responsible for pleasure in the pelvic region. Wouldn’t that mean distressing and calming the nervous system would help relax that region which would then relieve pressure off of those nerves ? Or in some cases the muscles in the body are weak like back and leg muscles so the pelvic region is forced to compensate (tense) due to lack of support from other muscles. Meaning strength based training would help. I’m curious because pelvic issues include (numbness, loss of arousal and even blunted sexual feeling in the genital area. Has anyone tried intense targeted pelvic exercises and stretches for months to a year (must be consistent) and seen improvements ? submitted by /u/Unusual_sighting to r/PSSD [link] [comments]

This will be long, so I apologize in advance but I think it’s important to explain this thoroughly. I’ll describe what helped me to overcome this debilitating condition and I’ll preface this by saying that this was just my experience and what worked for me may not work for you. It’s up to you to understand your own body and what’s going on and adjust your rehabilitation accordingly. I believe that I had several existing imbalances that getting pelvic floor dysfunction just exacerbated. I sit on a computer all day for work so that was probably a big part of it. If you’ve been struggling for a while maybe you’re dealing with something similar. My symptoms: A tight piriformis and obturator internus (particularly on the left side), left hip seemed to be weak and sag downward, red scrotum syndrome, pudendal neuralgia, hamstring tendinitis, greater trochanter pain syndrome, burning when I peed, thoracic outlet syndrome, constipation, weak glutes, weak legs, tight pelvic floor, tight QL, a forward pelvic tilt, and a tight psoas. Basically everything imaginable and it seemed to be affecting my nearly entire body in some way. Backstory: This all started about a year ago when I suddenly started experiencing a strange pain in my genitals for what seemed like no apparent reason. I went to the ER and they didn’t really seem to want to help and sent me home. I was in extreme pain for the next few weeks and then things calmed down somewhat. Fast forward to about six months later after seeing every possible type of doctor and specialist I can imagine, I decide to go to a chiropractor (a new one because the one I was going to was pretty much useless) and he tells me that I had a one inch leg length discrepancy in my left leg. I later had X rays done and confirmed this was a functional leg length difference and not structural. The chiropractor works on me over the next month or so and fixes the leg issue but my symptoms temporarily became MUCH worse unfortunately. Sadly I think may have been a necessary part of the process of getting better because this eventually led to me being able to correct my gait. My legs now felt weak though in the new position and I had very poor standing endurance so I decided to go to a physiotherapist. She tells me that I have duck feet and I need to make a habit of keeping my feet facing forward. This was completely screwing up my walking and standing position and was keeping me from improving the strength in my legs. She had me do single leg squats and on both side my knee would collapse inwards. This indicates that I had poor hip stability. She sent me home and gave me some new exercises and sciatic nerve glides to do. This is when things started to improve. I highly recommend finding a good physiotherapist. What helped me: I’ll break this up into phases. Phase 1 - this phase lasted for about two weeks. As I mentioned earlier my QL and psoas were very tight and after doing a lot of reading I learned that when these become tight they take over the work for other muscles which makes those muscles become neurologically inhibited. The brain literally shuts them off. The QL and psoas are functional antagonists in spinal and hip movement so a common pattern involves a tight/overactive psoas paired with a tight, compensating QL, which often contributes to lower back pain and anterior pelvic tilt. So what I decided to do was keep these muscles loose as much as possible so my glutes, TVA, and multifidus could learn to do their jobs again. I used a pso rite psoas release tool multiple times a day for 1 minute each time and then I’d follow up that up with a quick hip flexor lunge. After releasing the psoas I would put pressure on trigger points on my QL on both sides using a lacross ball and then briefly do a side leaning QL stretch to release it. Anytime I felt either of these muscles tightening up I’d do this release. It started out at maybe three times a day and then slowly I found myself needing to do it less and less while these muscles eventually relaxed. I think i did experience slightly worsening symptoms at first because I was forcing muscles that don’t normally work to hold up my body/pelvis. The other thing I did during this phase was that I did LOTS of dead bugs but I did them CORRECTLY. When dead bugs are done with proper form they will strength the TVA, rectus abdominis, internal and external obliques, pelvic floor, erector spinae (very important muscles for core and pelvic stability that aren’t talked about enough IMO). For me, it was probably the most important thing that I did. When I started doing these the right way I actually started noticing small improvements after just a few days. The way that I did my dead bugs was like this: get into the dead bug position with arms above your torso and legs at a 90 degree angle. Make sure to tuck your pelvis/tailbone do not let your back arch and keep that position the entire time. Inhale, then exhale slowly as you extend your arm and opposite leg. As you’re exhaling draw your belly button in as much as you can. Imagine that your belly button is holding your spine into its position. Count to five, then return your arm and leg to their original position as you inhale again. Take three seconds extending and three seconds coming back. You should feel a bit of a burn in your lower abdomen if you’re doing these correctly. Also make sure to extend your arms as far back behind your head as you can while keeping your torso flat. 3 sets, 8 reps, 4 times per day. It’s important to do these throughout the day and not all at once. Early on I would typically do my dead bugs after doing a quick release of my psoas and QL to make sure that I’m engaging the right muscles. I was also doing 90/90 diaphragmatic breathing with my legs up on an ottoman. I’d keep my back slightly off the floor while doing these so that when I inhaled I could feel my back expand slightly. These are also really important. It’s also helpful if you reversekegel as you’re doing these. 10 reps, 3 times a day. Phase 2: This also lasted two or three weeks. I kept doing everything from phase 1 but I started doing isometric exercises on every muscle in my legs and glutes to get them activated again. I did all these exercises daily. Quads - wall sits 30 seconds 5 times. Hamstrings - single leg bridges 30 seconds 5 times each leg. Calves - calf raises 25 reps each leg. Adductors - adductor squeezes with a Pilates ring 30 second holds 5 times. Glutes - heavy banded clamshells 25 reps each side. Make sure you’re doing these properly so that the TFL doesn’t take over. You want to roll your top hip forward slightly. Also Side lying hip abduction holds - lift your top leg 6-8 inches and hold for 3 to 5 seconds at the top before slowly lowering it. Perform 2-3 sets of 10 repetitions per side. Phase 3: Keep everything from phase 1 and 2 but add eccentric exercises 2 to 3 times per week. Start slow and work your way up. Make sure you go to YouTube and look up what the proper form is for every exercise. You really don’t want to have bad form with these. Copenhagen planks 2 sets per leg 30 seconds. Romanian deadlifts and then eventually work your way towards single leg dead lifts. 3 sets of 8–12 repetitions. Weighted glute bridges adding more and more weight as you get stronger. I did 4 sets of 8 reps. Step ups. Make sure when you’re lowering your leg to the ground do it slowly. 3 sets 8 reps each leg. Notes: my left leg was weaker than my right so I made sure to do an extra rep on my left to achieve balance. Also worth noting that I made sure to do a lot of internal work while doing the necessary rehab. It really helps. And when I’d wake up I would do child pose and cat cow stretches to try to work out any stiffness from staying in a static position for 8+ hours. And that’s another thing - getting adequate sleep is VERY important when dealing with this. Get 8 hours and take something to help you get some great sleep. I took valerian root, l-theanine, and 100% chelated lysinate glycinate magnesium a few hours before bed. I also took collagen peptides and vitamin C 30 minutes before my workouts and lots of protein post workout. Hopefully this helped someone. Reach out if you have any questions. submitted by /u/Slight_Lawfulness173 to r/PelvicFloor [link] [comments]

Yesterday I experienced a big improvement to my hypertonic pelvic floor, partly by accident. I read about it after it happened and found an explanation. The upshot is this: Part of the pelvic floor's job is to maintain pressures within the abdomen, so it will involuntarily contract or release depending on how much pressure is forcing down on it. The more pressure in to the abdomen, the tighter it will get. and vice versa. One big example of this is unpassed stool from inside, which I've realised explains the reason it feels so much harder to relax as the day goes on since the stool slowly builds up But the other big area is the core. I have been slowly developing a full body stretching regime and I stretched out my back for the first time (lats and spinal erectors) and I felt a MASSIVE sense of relaxation in my pelvic floor afterwards, the most intense relaxation I've experienced in the 2 and a bit years I've been dealing with this. It explains so much about why I've felt so crappy after getting home from being tense all day or after I exercise. I plan on combining progressive muscle relaxation and stretching in these areas, including the pelvic floor itself, as well as diaphragmatic breathing. Hope this helps you. submitted by /u/skivvv to r/PelvicFloor [link] [comments]

Hey Guys, I'd like to share my journey and experience now that I feel like I've overcome my lifelong PE issue. (TL;DR at the end) - Late 20s. Issue originates from initial days of self stimulation. - Sub minute stimulation and PONR. - Constant involuntary jerks and overly tight erection. - Overly tight pelvic floor (unknowingly through all these years until I started researching). - Overly tightening my PF (kegels), abs, glutes, jaw. I was literally tensing my whole body. - Stress and anxiety surrounding pleasure (fight/Flight response) - Mentally stressed over constantly getting "caught". - Frequent Porn consumption during masturbation. The above bullet points describe how my issue has been throughout my whole life. No one really explained how all this was the sole purpose and reason I was dealing with PE throughout my teens and 20s. I never really put any weight or importance to it as for me it was not an issue, however realizing that relationships with my girlfriend/wife would result in very big issues relationship and sexually wise I took this seriously and decided that it was enough. I couldn't live with this problem knowing I'd have issues pleasuring my GF/Wife to her satisfaction. I started by promising myself that this will be an issue of the past and took it seriously. I quit Porn completely and I have been free from that filth for some months now and honestly, it has been such a relief. I blocked all sites, pictures and whatnot from my PC and phone to never ever get close it again. Initially I experienced "withdrawal" symptoms and my brain was urging for the same dopamine rush and this "quick" reward of ejaculating quickly. But I refused to allow it to take control of myself and did not masturbate for 2 full weeks to start my base-line reset. I started experiencing low libido, less if none frequent morning erections and this was worrying me but I read that this is fully normal and that my body and mind was getting used to the no porn and dopamine rush that I've put myself through through all these years. I bought a blood and hormonal test analysis and all my values were in the green and testosterone was above than average, so no issues with that. My doctor did however prescribe me SSRIs but due to my line of work, I am unable to take these meds and refused to use them, overall I'm very happy with life itself, I did not want to take any anti depressants, even if it would be the cure. I was willing to find a non medicinal solution. Coming to self stimulation - I cleared my head and started from zero. Whatever I did before through all the years was no longer how I would do things. First session started by feeling how my body reacted and felt to stimulation. I'd have constant involuntary jerks, my pelvic floor PC and BC were super tight or twitching to a tight state and I couldn't control it. I made sure to focus on how it felt getting closer to PONR and what signified the increase of PONR for me. This took 2-3 sessions to understand and get grasp about how it worked for my body. The last session was a deal breaker for me as I now understood how my body worked and when I would stop to keep my PONR lower than what would made me finish. Self stimulation was restricted to once every 3 days. Monday - rest - rest - Wednesday - rest - rest - Saturday and so on. Each session included 3 PONR stops/pauses and the 4th would be a Go & Release. In order to build a pattern of normality and let the body reset, rest and change. I researched pelvic floor exercises, specifically Reverse Kegels videos and exercises. One of the very good guides and videos was the Youtuber Sexual Kung Fu among other Pelvic Floor Doctors who recommended their variants, solutions and explanations. I initially thought this was all a scam, hippy crap but I gave it a chance because I truly wanted to solve my issues. Initially it was impossible for me to understand what a Reverse Kegel was and how it worked, I couldn't for the love of my life "relax" my pelvic floor but after 1 week, something happened and it just clicked and I could control or release my pelvic floor "outwards" and I at that point thought I cracked the code. Along with that, I paired it up with Diaphragmatic Breathing, this was great combo. I kept doing these exercises 10-20 minutes at the time, morning and night, every day. It struck me after finding how to do RKs that how insanely tense I was during the day, I would catch myself tightening my Pelvic floor out of no where and for no reason, so whenever I used to walk, stand or do whatever, I'd put my mind on releasing my Pelvic Floor and realized how relaxed it got me. Even dropping stool at the toilet was a big game changer, previously I wouldn't pass waste fully and now I'd be able to pass out everything, my pelvic floor was working against me all the years, now its helping! 4th sessions into starting, I had my first successful session. This session all in all was 25 minutes long, included 3 stops/pauses and 1 go/release. Each stop was 3-7 minutes between each pause/stop with constant stimulation. I was ecstatic that I finally understood how it felt and that it worked for even me after suffering for years. Every time I was close to a PONR of 7-8, I'd do a Reverse Kegel and "drop" my pelvic floor and it would block my PONR from rising and "retract" my feeling of ejaculating. I finished on my own accord, for the first time in my life. I was smiling and super happy throughout the whole 3 resting days and it was an amazing ego boost too. From here on out, I'd have my ups and lows but would never get close to even being close to a 1 minute champ, the lowest from this session out would span from 6-7 minutes to 25 minutes with constant stimulation, with fair pauses of 10-15 seconds. I'd clear my mind of any previous stresses, anxiety and this fight or flight response of thinking getting caught during the moment and it helped a lot, mentally. Physically, I kept doing deep belly breathing and Reverse Kegels throughout the stimulations and it helped! Stupidly to admit, I had been using condoms that were way to small for me. I didn't think much about my size whatsoever and thought I was average. The condoms I was using were from the "normal" sizing range, even though they were overly tight on me, leaving marks and sometimes even hurting, I thought this was normal. One day, I researched condom sizing guide and there was a ruler and table you could use to figure out your size of condom, lo and behold, I was several size larger than the normal size, I ordered these sizes of condoms and tried them on and felt so stupid that all these years I was strangling my private with a smaller condom and I now had understanding how a condom really should fit. Also worked as an ego boost as I was above average type of guy... who knew. My solution and progress was showing about a month after starting my reset and solution experimenting, today - I have no involuntary jerks, my erection is hard and continuously hard throughout every session without going soft and without causing any issues to my stamina, I have an understanding of my body reaction of PONR, I can feel and control whenever my Pelvic Floor is tight and how to deal with it and relax it in order to last longer. For all the years I stupidly masturbated meanwhile absolutely sending my body muscles into an tightening state of panic, it helped me ejaculate in seconds but I never put understanding how it would screw up my stamina, now I know... Its been 2 full months since i started, now I have a self control and understanding how my body works. I last everywhere from 8-9 minutes up to 25-30 minutes. I try to keep myself within 15 minute mark as I get tired and honestly don't enjoy any longer session than these. Some positions are more difficult than others as they put more "stress" onto my PF but I am advancing slowly and successfully on how to manage these setbacks with different positions. Standing missionary is my best and gives me full control. Less so reverse/cowgirl laying on the back but I see progress and more control. I have kept a diary for myself from day 1, noting my sleep, food and drink intake, progress in both mental and physical state, notes from how it felt, what felt wrong or right, set backs and advancements and it has helped me a lot. I used ChatGPT to some extent to aid me in areas I had lower knowledge of and to be honest, it helped a lot! Gym wise, I started focusing on more lower body strength and exercises, squats, cycling (cardio), leg presses and so on, in connection with constant Pelvic Floor Reverse Kegels and Diaphragmatic Breathing. Stretching concluded of Happy Baby Pose, deep squat, child pose and all other pelvic floor and hip stretch/release movements. Please ask questions if you have any - my solution might not be yours but I can finally say I am free and will continue this journey in order not to "relapse". TL;DR: (I've used ChatGPT to sum it up for me - I have 'proof' read it). Late 20s male with lifelong premature ejaculation starting from early masturbation habits. Experienced sub-minute duration, involuntary pelvic jerks, and constant full-body tension. Unknowingly had an overly tight pelvic floor from chronic clenching (abs, glutes, jaw, kegels). Had anxiety around pleasure, fear-based tension, and frequent porn use reinforcing quick release habits. Decided to seriously fix the issue for future relationship and sexual health. Quit porn completely and blocked all access to it. Took a 2-week masturbation break to reset dopamine and stimulation patterns. Experienced temporary low libido and fewer erections but confirmed hormones were normal. Refused SSRIs and chose a non-medicated solution. Restarted self-stimulation from scratch with focus on body awareness and identifying PONR signals. Limited sessions to once every 3 days using a structured stop-start method (3 pauses, 1 release). Practiced daily reverse kegels and diaphragmatic breathing to relax the pelvic floor. Learned to consciously relax instead of clench during arousal. Saw first major success by session four, lasting 25 minutes with control. Gradually improved to 8–30 minutes with consistent control and fewer setbacks. Discovered previously using condoms that were too small, which contributed to tension and discomfort. Began tracking sleep, diet, mental state, and progress in a diary. After 2 months, gained strong control, better body awareness, and resolved the issue to a satisfying level. submitted by /u/WigglyFairy to r/PrematureEjaculation [link] [comments]

I recently realized something about my body that kind of shocked me… I’m constantly clenching my pelvic floor without meaning to. I’m a fit woman and I’ve always exercised a lot. I have strong abs, but I also noticed I keep my abs engaged basically all day - upper and lower. It feels automatic, like I’m “holding” my core even when I’m just existing. Now I’m wondering if this constant tension is affecting my pelvic floor. I catch myself clenching vaginal muscles throughout the day, especially when I’m stressed or focusing. Recently I’ve started having pain at the entrance of the vagina during sex or masturbation, which I never experienced before. From what I’ve read, it sounds a lot like vestibulodynia, but I’m not diagnosed. Another thing that might be related: I’ve had hemorrhoids on and off and occasional anal fissures for about 3–4 years. I suspect I’ve had a tight pelvic floor for as long as I can remember. What confuses me is that I used to have very easy bowel movements - sometimes even 2–3 times a day with no issues. Now I go once a day but feel very gassy, my stomach makes loud noises when I’m at rest, and I feel like I have to push or create pressure for the stool to come out. I also get stomach aches after eating (especially after dinner), which is new for me. So I have a few questions for anyone knowledgeable about pelvic floor issues: Is it possible to have an “active” core posture but a relaxed pelvic floor? Could pelvic floor tension be connected to hemorrhoids, fissures, or changes in bowel habits? Could pelvic floor tension be connected to stomach ache? Will I be able to get rid of the stomach aches and have pain-free sex again? I’m honestly trying to relearn how to relax my body because I didn’t even realize I was holding tension 24/7. Any insight or personal experiences would really help. Thanks so much! 🙏 EDIT: Thank you very much to everyone! Your comments have been insightful; I will start by going to a pelvic floor therapist. Wishing you all the best! submitted by /u/Comfortable-Coat6394 to r/PelvicFloor [link] [comments]

I have stage 4 deep inflitrating Endo. My last specialized ultrasound mapping session showed that I had 3 endometriomas, an obliterated cul de sac, a horseshoe nodule around my right ovary, and my left ovary anchored to my 4.5 cm intramuscular posterior fibroid. They suspect bowel involvement, but hard to say on ultrasound. There are lesions all over the ligaments supporting my pelvis. My symptoms include painful sex, painful orgasm, pain when walking, pain when running, pain when twisting from side to side, pain if I crouch down and then stand back up too quickly. Painful bowel movements, pain if I have gas. Butt lightning randomly striking when it feels like it. It's just a lot of pain from doing everyday things. Funnily enough, period pain is at most a 5 out of 10, and only on the first 2 days. Alternating constipation or diarrhea depending on the day, time, month. I just wanted to have a little normalcy in my life. Like being able to walk briskly without my pain spiking to a 8 out of 10. Or having sex without need pain killers after. My surgeon recommended pelvic floor PT from a clinic that she sends all her patients to. My physiotherapist said I have a weak pelvic floor with extremely tight muscles. Apparently I have been unconsciously tightening my pelvic floor muscles. She also has Endo herself, so she's familiar with the symptoms and how it can present and affect everyday life. I was sceptical, but did the exercises, and stretches and internal releases. And MY GOD, IT ACTUALLY WORKED!! no more painful sex!! No more painful orgasms!! I'm not a runner, but now I feel like I can actually walk/run/jump without waiting for the pain to spike! My surgeon told me that pretty much all Endo patients have pelvic floor issues. This isn't a guarantee that PT will work for you. But it's definitely worth a try. Hope this helps someone who is on the fence about it. submitted by /u/Marissaspeaking to r/endometriosis [link] [comments]

I have a pelvic floor pt who is getting me better results than other PTs I’ve seen but she completely wrecks my self image. I don’t know how to address it or if I just suck it up. A few examples: - she saw my awful stretch marks and loose skin when she was taping my ab muscles up and said “I’m so glad I never got stretch marks like that. I would never of had another kid if I did. I snapped right back.” - while having her fingers inside me for an internal exam because I have a prolapse “my last patient was worried about having a prolapse but she was so tight. I told her she had nothing to worry about. Too bad you didn’t stay tight” - while I struggled with a core exercise “ I’ve never seen anyone so weak I can’t believe it” I have to go monthly and while I’m finally starting to actually get results and she’s really good at what she does I’m wondering if it’s worth being degraded and feeling more disgusted with myself than I already do. Prior to my pregnancy I modeled and was generally pretty fit. Now I have tons of stretch marks and loose skin from having a 10 lb baby and my pelvic floor is wrecked. The comment about looseness was just the other day and it makes me feel so embarrassed to ever have sex with my husband again. I don’t know how to get her to stop with the awful comments without making it soo awkward. We live in a smaller town and there’s just not many options and the other pt I saw previously wasn’t helping at all but at least she was super nice. Edit to add: Thanks guys. After reading your responses I feel confident that I’m not overreacting or being overly sensitive. I’m still not sure what my next step is. But I’m going to be reporting her at some point. I need to decide what I’m going to do for PT. Im gonna look into the at home programs! I really appreciate everyone’s kindness. submitted by /u/Spiritoftheheart to r/beyondthebump [link] [comments]

Disclaimer: The following are my personal thoughts and experiences regarding what helped me to overcome chronic pelvic pain syndrome. I am not a medical doctor nor a pelvic therapist. I am only sharing my insights from my own personal journey here and discussing the tools I used to overcome this problem. None of what I have written below should be taken as directly prescriptive. I am merely trying to help guide you and to make you aware of the strategies that have helped me and many many others in dealing with this challenging health problem. Discuss everything you do with qualified healthcare professionals. I am AMAB and while some women may find this information helpful, I can really only speak from my experience navigating as a man. I want to start with the most important thing I’ve learned: you can get better, often a lot better, and in some cases fully better. But that only really becomes possible once you understand what you’re actually dealing with. This illness is a complex issue. This isn’t just a “tight muscle” problem. It isn’t some vague, mysterious nerve condition. It isn’t simply stress or anxiety either. Anyone who tells you it’s only one of those is giving you a partial explanation and mistaking it for the full picture. The issue is that you will meet many many specialists on your journey that will only give you one view. I am trying to put everything together here and give you a more comprehensive look at what I think this is. I am not a pelvic PT or a medical doctor. I am not a psychiatrist, a psychologist, or a urologist. I am just someone who suffered for 4 years with this condition (through varying degrees of severity) and who managed to come out the other end by first understanding the problem and second deploying a strategy that boxed it in and suffocated it over time. I want to share some of what I learned here and in subsequent posts. In my experience, chronic pelvic pain is a three-part problem. There’s the physical side: muscles and tissue in the pelvic floor that have developed trigger points, shortened, and learned to guard. There’s the neurological side: a nervous system that becomes sensitized, starts amplifying signals, and locks in bad patterns. And then there’s the psychological side (both present and historical) not because you’re “making it up,” but because fear, exhaustion, hypervigilance, depression, and anxiety shape how the muscles and nervous system behave once this thing gets going. Over time, those three pieces start feeding into each other, until you’re stuck in a loop that feels like it’s running on its own. You can break this loop but it takes time, effort, calm, and patience. That’s why recovery is a process, not a quick fix. It usually takes a multipronged approach: physical tools, nervous system work, sometimes medication, and critically learning how your version of this problem works and taking an active role in managing your care. Everyone is different and your pelvic problem will be different from those of other people. Still I am willing to bet that you have "trigger points"--bundles of nerve and/or muscle tension--either deep inside your pelvic floor or in your abdomen, psoas etc. This is why internal work and trigger point release is such an important part of getting better. I’m not here to rehash every horrible thing I went through or to advocate strongly for any one tool or method. I’m just sharing what helped me and what I wish someone had explained clearly at the beginning. I found the following guiding "head-game" principles to be particularly effective while dealing with this: 1. Just because a tool or medicine does not work for you at one stage in your recovery does not mean that it never will. Your baseline always changes. What does not work at once stage can prove to be incredibly helpful at another. Never discount a tool, technique, or med fully. For this reason hope springs eternal. 2. You may have a bad flare but you are never back to square one. Healing is not linear. Once you start improving you are never ever ever back at the beginning. You can always return to your baseline. I promise you. 3. Do not focus obsessively on trying to cure yourself. You want to focus on the progress you have made and celebrate as you notice yourself being able to do more and get back into your life. This, above all, will give you the wind and the steam to keep going. 4. Understanding is extremely important. The more you understand why you have flares, where your trigger points are, what muscles in the pelvic floor/ abdomen are involved in tensing up and spasms, and what role certain movements and emotions play the better you will understand your condition and the less afraid you will be of it. As the fear drops, so will the pain and tension. 5. Never, ever, ever give up. You are in a brutal fight. But it is one that is won through calmness, serenity, and inner strength. You cannot zoom through this. You are going to have to be patient and work the process. A “brain-body” interaction: People use a lot of different names for this condition: pelvic floor dysfunction, chronic pelvic pain syndrome, pelvic floor hypertonicity, painful bladder syndrome, and others. Part of the reason for that is simple: specialists still don’t fully understand what causes it. Early explanations leaned heavily on allopathic logic and focused almost entirely on structural problems in the body. Many pelvic floor therapists and physicians still work almost exclusively in this framework. If you’ve been dealing with this, you’ve probably been told that your pelvic floor is “tight” or “weak,” that something is wrong with your nerves, fascia, or tissue, and that this happened because you sat too much, exercised too much, got injured, or didn’t move enough. The implicit message is that your pelvic floor is damaged in the same way a strained muscle or injured joint would be. That explanation isn’t wrong... but it is incomplete. The missing piece is the brain and nervous system. And before that raises alarms: this does not mean you’re crazy, that it’s “all in your head,” or that some hidden trauma or personality flaw caused your pelvis to malfunction. For most people, pelvic floor dysfunction does not begin because they are inherently anxious, stressed, or emotionally broken. It happens because of a complicated relationship between the pelvic muscles, nervous system, and emotional state. Trying to chose one causal factor over the other is an exercise in futility. But emotions still matter. The pelvic floor is tightly linked to normal stress and threat responses. When muscles in that area become tight, shortened, or guarded, everyday stress responses can start to feel painful and abnormal. Stress and anxiety don’t invent symptoms, but they can intensify them—because the same “fight or flight” mechanisms that tighten your jaw or shoulders also tighten your pelvic floor. This is how the loop begins: discomfort leads to worry, worry leads to clenching, clenching leads to more pain. Here’s the crucial part. If this pattern runs long enough, your brain and muscles start to learn it. The pelvic floor begins to guard automatically, even when you’re no longer consciously stressed. At that point, the entire nervous system (not just your emotions!) stays upregulated. This is why simply “relaxing” or “calming down” or “identifying the root cause” often isn’t enough. The body keeps firing the pattern on its own and your nervous system gets “stuck” even though you are doing better physically and emotionally. Breaking that loop requires more than stretching muscles or managing anxiety in isolation. It requires working with the muscles, the nervous system, and the psychological fallout over time until the knot slowly starts to loosen. A multipronged approach: As I said prior, this is an illness that requires a multipronged approach to confront. But what exactly does this mean? It means that you are likely going to have to use a mix of tools, techniques, and medicine to get over this. I will discuss each of these in more detail in future posts but want to list and give a brief explanation of the tools that helped me here. It is not an exhaustive list, just a list of the most common treatments and those that were of help to me. Techniques: These are things you can do on your own without any additional material to calm the body and nervous system. Pelvic Stretches: Gentle positions like child’s pose, happy baby, or pigeon that temporarily reduce muscle tension and calm the nervous system, which can provide short-term symptom relief for milder pelvic floor dysfunction. Diaphragmatic Breathing A breathing pattern that expands the belly on inhale and relaxes on exhale, helping reduce involuntary pelvic floor clenching and down-regulate an overactive nervous system. Meditation A mindfulness-based practice that trains the body to remain calm in the presence of pelvic discomfort, reducing fear-driven muscle guarding and nervous system hyperreactivity over time. Pain Reprocessing Therapy: A psychological therapy where you learn about how the brain processes/ perceives pain and how the body can get stuck in "pain loops" fed through stress/ anxiety/ nervous system overfiring. The idea is that the better you understand your pain, the less upset about it you become, and the better your body is able to heal. Progressive relief and nervous system unwiring then follows. Tools: Anal Plugs / Dildos / Dilators Graduated devices used internally to mechanically stretch pelvic floor muscles, release trigger points, and gradually reduce baseline muscle tightness and flare severity. Psoas Hooks A self-massage tool used to gently release chronic tension in the psoas muscle, which can otherwise pull on the pelvic floor and perpetuate symptoms. Physical Activity Carefully selected exercise that relieves stress and improves overall regulation while avoiding movements that overload or reflexively tighten the pelvic floor. Pelvic Wands/ using your own fingers There are wands that you can buy to stick inside yourself and apply to trigger points so that they relax. I found these helpful but using your fingers and a surgical glove is in general more effective. You have to map your trigger points (typically with a PT) first though. Medications: Amitriptyline A tricyclic antidepressant that reduces nerve pain and quiets anxiety, helping break the pain–fear–muscle-guarding cycle common in pelvic floor dysfunction. Valium/ Baclofen Suppositories A suppository compound that relaxes the pelvic muscles and helps to prevent spasms. Short lasting. Gabapentin A nerve-pain medication intended to dampen abnormal nerve firing, though not always effective for muscle-driven pelvic pain. Duloxetine An SNRI antidepressant used for chronic pain and anxiety that may help centrally mediated pain but often has limited benefit for mechanical pelvic floor tension. Tadalafil An erectile dysfunction med that can help pelvic health by increasing blood flow to the area. Medical Marijuana Cannabis used therapeutically to relax muscles and calm the nervous system, often helping reduce residual tension and pain when other treatments plateau. Managing Care Pending on the seriousness of your problem, you may have to manage various specialists as you attempt to cure yourself. Often it is common for someone who is suffering intensely and just beginning treatment to have a team composed of: a pelvic PT, a urologist, and a psychiatrist. (This is what I had to start out with). People also sometimes see pain management doctors, colorectal surgeons, and other types of specialists. (I engaged with these specialists but did not find their perspectives or treatments to be particularly helpful). The trouble is really is that no doctor is going to understand all the contours of your problem: pelvic/ neurological/ emotional. So you are going to have to be patient, courageous, and take charge of this thing yourself. The specialists can help but you have to become the connector between them. Having a simple mental (or written) map of what has helped, what hasn’t, and what you’re currently focusing on can make appointments more productive and prevent you from endlessly starting over with each provider. Eventually you will get to the place where you will be the one teaching them things. This illness is in general not well understood or researched in the fields of urology, pain management, psychiatry. This means that you will have to take the lead and push, push, push to get what you need. Trust yourself. If a doctor is not cooperative and does not seem to get it, find another doctor. Finally, you do not need a psychiatrist because you are “crazy.” Using medications or psychiatric tools doesn’t mean the pain is imaginary or “all in your head.” Chronic pelvic pain often involves a nervous system that’s become stuck in a “high-alert” (or highly-vigilant state). Psychiatry can help lower that baseline, improve sleep, and reduce pain amplification so physical retraining has room to work. Meds aren’t a cure, but they can make the system more flexible and resilient though I found they are only around 30-40% of the pie. One caveat: I would avoid surgery. This includes nerve ablation procedures, botox to the bladder and pelvic muscles, as well as any sort of organ incision and/or removal. I did three surgical procedures and all of these set me back tremendously. At the same time, if you have gotten surgery already, had it not work, and are suffering you can still improve. The nerves, muscles, and nervous system will heal. You will get over the trauma. The body bounces back. Ultimately, progress comes from addressing muscles, mind, and nervous system together (patiently, imperfectly, but assiduously over time) until the body slowly relearns safety instead of guarding. Surgery promises shortcuts I feel but you can get there on your own and in a more durable way without it. (The one exception to this rule is that if you have some sort of structural issue that might be aggravating your pelvic floor dysfunction. Get yourself checked out by an MD--likely a urologist--to confirm.) Selecting a Pelvic PT Pelvic PTs are going to be your most important tools and allies throughout this process. They can help to calm flares, grow your awareness about your pelvic floor (this is key and will take some time), and supervise you as you as you use the tools above. One thing I learned fairly quickly is that pelvic PTs aren’t interchangeable. I started thinking of them less as “the solution” and more as different tools, each with their own strengths, limits, and ways of understanding the problem. Some helped me early on, others later, and some just weren’t a good fit for what I was dealing with at the time. In my experience, working with a pelvic PT who was comfortable doing internal work made a real difference. In other words, you want someone who will stick their fingers inside you. These specialists just tend to have more experience and training than those who do not know how to do this. External work and education can be helpful but internal work is really the gold standard. Again, if you have trigger points you likely need a "trained finger," a therapist who can stick their fingers inside you to actually feel what was happening. The better therapists I worked with could identify areas of tension or sensitivity with their fingers and respond to that information in a very precise way. That kind of skill seemed to come from years of experience, not just training. A good internal therapist will help you to map out your internal trigger points and give you a strategy for how to release them on your own. This is why they are indispensable. Even among therapists who do internal work, I noticed huge differences in approach. Some focused more on fascia, others on nerves, others on trigger points or general tone. I hit several moments where I felt like I’d “hit a wall” in pelvic PT. Looking back, that wasn’t surprising. Sometimes the therapist just wasn’t right for me. Other times they helped me resolve one piece of the problem, but I needed someone else to address a different layer. One PT, for example, helped dramatically reduce the burning symptoms I had, but eventually I felt like we’d gone as far as we could together. What also became clear is that pelvic PT isn’t fixing you once and for all. The hands-on work often brought relief and calmed things down, but early on those gains didn’t always last. My muscles and nervous system were used to tightening, and the old patterns would reassert themselves. Over time, though, as my body started to feel safer, those loops weakened. I don’t know if everyone fully “recovers,” but I do believe that everyone can improve enough that this stops running their life. It is just about identifying and understanding the specific contours of your individual problem, the science behind chronic pain, and then doing the multi-facetted treatments to get better. That's it. In the end, you are likely going to have to become your own physical therapist. You are going to have to develop an understanding of where your own trigger points are, where and how your muscles are clenching up, and how stress/ anxiety, exercise/ movement, and every day life affect your condition. Once you have this understanding, once you understand the specificities of your problem and what seems to improve or alleviate it (again everyone is different) then it will appear as more treatable and also as less scary. Key Resources Wise/ Anderson, A Headache in the Pelvis: Crucial resource, very helpful. An indispensable primer to understanding your condition. Jerome Weiss, Breaking Through Chronic Pelvic Pain: The best thing a urologist has written on the question. A bit too allopathic but gives an effective outline of some treatments while illustrating how little MDs have historically understood about this condition. Susie Gronski, Pelvic Pain:: Focuses more on sexual illnesses relating to pelvic floor issues, important for those experiencing this type of dysfunction. Micheal Hodge, The Root Truth: An important work that brings in the mental side of the problem, though may overstate the emotional/ trauma angle. Alan Gordon, The Way Out: Book on chronic pain that helps to explain the problem at a neurological level. Interesting and helpful but simplistic given its focus on reaching a wide audience. Happy to connect with the community going forward and looking forward to helping people and learning more about this condition! submitted by /u/SirSisiphus to r/PelvicFloor [link] [comments]

I don't know what sub to post this in, I'm at a loss. For reference I'm in the UK. I've been struggling with going to the bathroom for almost 3 years now, I've tried all the remedies the doctors have thrown my way (laxatives and fiber, had blood tests and such). Nothing has worked and my symptoms seem to line up with a muscle issue more than a stomach one. Booked an appointment with a female doctor who once again told me to eat prunes, I asked if it could be a pelvic/muscle issue - apparently this hit some sort of nerve. She went from 0-1000. Anger. Pushed the keyboard away, "Let's do things your way then" I was shocked, I'm a very shy mild person and hate upsetting anyone. I asked if possibly it could be a rectocele, she didn't know what that was. I said I tried splinting, she didn't know what that was, when I explained she said "don't do that" okay. She blamed my medication causing stomach issues, I said this isn't a side effect, she tried to convince me with Google AI that it was - I asked if she could use a proper source, when she went to "her bible" it confirmed I was correct. "Fine you're right on that one" I didn't realise this was a scoring system? I asked if I could have my pelvic floor checked. She looked weirded out. "Most women wouldn't want a pelvic floor exam" okay fair, maybe 3 years ago I would have been put off, at this stage? I'm desperate for an answer but thanks for the shame. She told me to do pelvic floor exercises "You can fix this yourself" I asked if it mattered which ones, weak or tense pelvic floor? "It doesn't matter which ones" okay. She did eventually book me in for a pelvic exam with her but now I'm just scared she won't do it properly. This is NHS. I assume going private is my only option. But really I just want to know if I was way out of line to ask this of a GP? I feel really bad, like I've asked something I shouldn't and I can't stop thinking about it. submitted by /u/damselscarlet to r/TwoXChromosomes [link] [comments]

I want this post to be the definitive guide for anyone struggling with this. I’ve had this since 16, and near 30 now, and I finally figured it out. Like many, I grew up on porn, started young, and developed the usual habits: edging for hours, no lube, skipping refractory periods, and constantly kegeling. Over time, this built into a physical problemI didn’t understand. Hard flaccid / PIED is mostly physical Years of strong orgasms and edging lock your pelvic floor into spasm. This blocks nerve signals between your mind and your penis and prevents blood from staying trapped properly. NoFap alone can’t fix it quickly—the physical block has to be addressed. This is pretty much it: Insanely tight Orgasm Muscles– Years of edging overdevelop the internal pelvic floor muscles, especially the anal/ass muscles. They stay clenched constantly, weakening the rest of the floor. The muscles that counterbalance this are the reverse kegels—and the back reverse kegel is the key. This one releases the poo muscles, relaxes the orgasm muscles, and allows your IC muscle to work properly. Without it, erections stay weak or hard flaccid persists. —- one notice on this- the back reverse kegel is actually In my opinion, an extension of the front reverse kegel and is just a front reverse kegel with the “ pushing/ relaxing” force extending through the whole pelvic floor into the deepest muscles that connect to the anal muscles where you push poo. As in to do this back reverse kegel you in a sense have to be front reverse kegeling and be relaxed enough with enough control over a front reverse kegel to even really feel the connection with a back reverse kegel. The IC Muscle is in spasm from being choked by the tight anal muscles and pelvic floor-The IC traps blood at the base of the penis. If it’s being choked by tight orgasm muscles ie deep anal muscles it can’t hold blood, and you can’t maintain a full, natural erection. Back reverse kegels unlock the IC, letting it fire normally and fix the venous leak. Spasmed, Atrophied Pelvic Floor – The whole floor is tight, weak, and half-contracted all the time. Rehab has to target every part: IC, PC, BC, and the push/pull balance. The Routine That Fixed Me Weighted Elevated Glute Bridges + Reverse Kegel** Small weight (5–15 lbs) on hips. Push up into a bridge while holding a reverse kegel. Hold at the top and really feel the stretch in your pelvic floor. This hits the IC and the whole floor. Reverse Kegels Throughout the Day Do both front (pee muscles) and back (poo muscles). Start small if it’s too tight. 1 min on / 1 min off. Focus on back to reverse kegels-they release the IC and let erections hold naturally. Normal Kegels (Optional) 3–5 minutes, 5-sec holds, 5-sec breaks. Helps strengthen the IC and overall floor. Weighted bridges already hit this hard. Heat + reverse kegel long holds to permanently release tension Use a heat pad or hot water bottle on your pelvic floor 20–40 minutes a day while doing reverse kegels. Heat relaxes the muscles, making it easier to stretch and release tension. Walk around subtly engaging the back reverse kegel—this trains your floor to stay relaxed unconsciously. TL/DR: Back reverse kegels are everything. Without them, the IC stays choked and hard flaccid persists. Weighted glute bridges + reverse kegels stretch, strengthen, and restore function in one move. Daily reverse kegels retrain your muscles. Heat helps the floor relax and makes exercises more effective. NoFap helps mental sensitivity, but erections themselves require a physically functional pelvic floor. I’ve been doing this for a few weeks and have erections like I did at 12. Morning wood is back, full erections stay without constant stimulation, and my IC finally fires properly. Years of porn-induced spasm are completely reversible- it just takes knowing the right exercises and sticking to them submitted by /u/Head-Broccoli-9117 to r/PelvicFloor [link] [comments]

I've been powerlifting and Olympic lifting since I was 12, and I'm now 26. I tend to urinate frequently and have difficulty holding my bladder, but I didn't think much of it since I drink a gallon of water each day. However, since becoming sexually active, my partners have pointed out that I feel loose, which has been really heartbreaking for me. I started doing kegel exercises at night and using ben wa balls in the morning, but I saw very little improvement. Eventually, I stopped lifting weights for the first time in 14 years. Within just two months of not lifting and occasionally doing my pelvic floor exercises, I noticed a significant tightening in my vagina. Now, I sometimes struggle to fit the balls in when I'm not relaxed and well-lubricated. I'm scared to go back to lifting because I've finally found a solution to one of my biggest insecurities, and my sex life feels so much improved. However, I really love being strong. How can I continue powerlifting without jeopardizing my pelvic muscles? [EDIT] The reason I mentioned that last part about having difficulties putting my Kegel balls in was because the 2 years that I've been using them, they used to just fall right in with very little lubrication and they would fall out if I wasn't death gripping the balls with my vagina while standing. Now I have to guide them in with a little more lube and they actually stay in without me thinking about it. [EDIT] I appreciate everyone’s engagement with my post and all the advice you've shared ❤️. Your input and different perspectives have been very healing and eye-opening for me. I have scheduled an appointment with my doctor and will seek a referral to a pelvic floor therapist. I will also work on some of the proper bracing techniques on my own. Additionally, I’ve decided to stop using the Ben Wa balls until I see the therapist. Thank you so much! submitted by /u/KalaeL6 to r/TwoXChromosomes [link] [comments]

I just started training as a pelvic floor therapist and holy moly my mind is blown! I thought it was just for postpartum folks with some incontinence- I was VERY wrong! First off, if you have any pain with penetration, really heavy and painful periods, or any general discomfort in that area, THAT IS NOT NORMAL! Any pain, discomfort, or dysfunction from the belly button to the mid-thighs can likely be improved with this therapy. Patients I've seen this week have had things like: Chron's/IBS, penile pain, erectile dysfunction, "hard/soft" penis, urinary incontinence, urinary frequency, post neovaginoplasty, hemorrhoids, constipation, anal fissures, pain with sex, pain with arousal, pain post orgasm, clitoral pain, endometriosis, possible prolapse, and hip pain. All of these patients saw nearly instant improvements from manipulating the connective tissue (HUGE COMPONENT), relaxing/stretching the musculature, and addressing possible nerve involvements. It can be a big missing piece of the puzzle for people dealing with issues for years and throwing everything at these symptoms with no change. I am shocked at how common these things are, and how few people find themselves in the right hands and getting help, instead of suffering in silence. I hope this helps someone find the relief they deserve submitted by

Friday I saw my pelvic floor therapist for the first time since our initial visit in October. I had canceled an appointment in December because I felt so much shame from not doing my exercises. I posted last week before my Friday appointment about being caught in a shame spiral and wanting to cancel.again. I got such lovely supportive comments to which I need to finish replying to. I went to my appointment. I told her I did some exercises in the begining and then I stopped. A mix of being overwhelmed by all.the exercises in the book Healing Pelvic Pain and just forgetting. build a habit and remember it? have you met my ADHD? Then my therapist starts apologizing to me that she wasnt clear about the book. It was just a recommended read. She wasnt asking me to do all the exercises. She felt really.bad that I misunderstood her and was overwhelmed. Before she started doing some manual work I started to.have imposter syndrome about being there. That my pain wasn't bad enough to warrant me getting therapy. Then she started working on me and was instantly able to point out how tight my pelvic floor muscles are. I'm just so used to it that at this point I don't notice. This time I really listened to my homework assignment. I have two stretches and a dialator exercise. I just need to choose one of them a day. This feels so approachable. One stretch I can easily do in bed. She reminded me of the dialator training videos I can watch (I use intimate rose). Next time she said I can bring my dialators in and she can correct my form if needed. I was honest and the world did not come crashing down. I wasn't shamed or judged. I was helped. I'm so glad the support here gave the courage to go to my appointment and be honest. I feel hopeful. edit book title is actually Heal Pelvic Pain by Amy Stein. Not healing pevlic pain. submitted by /u/EatsTheLastSlice to r/adhdwomen [link] [comments]

Edit: Sorry the formatting got all messed up because I copy/pasted. It should be easier to read now. Edit 2: I added a couple other tips I forgot to mention. Edit 3: please keep in mind I am not a doctor. I cannot diagnose you. I can only share my experience. Edit 4: OH, one other tip I forgot: Cold weather seemed to trigger flare ups, even after recovery, so I started wearing long underwear during the colder months. That solved that issue. Hi all! I used to lurk here and now that I’ve recovered, I figured I’d come back and tell you what worked for me. Hopefully, someone will find this information useful. Exercises: I did two circuits a day (one in the morning and once at night) every single fucking day for two years. Use a timer on your phone to make sure you are doing these stretches for 30 seconds. I often found myself counting too quickly out of boredom. Circuit: -standing quad stretch, one set per leg, 30 seconds each -kneeling hip flexor stretch, once each side, 30 seconds each -lateral walks with band, 3 sets, 15 steps each. -glute bridges with band, 10 reps -clamshells with band ten reps each side -laying knee to chest stretch, one set each side, 30 seconds each -laying cross over stretch, one set each side, 30 seconds each -laying hamstring stretch with band, 3 sets each leg, 30 seconds each set -piriformis stretch, one set each side, 30 seconds each -deep squat stretch while holding onto a chair, take 10 deep, slow breaths -happy baby pose, take 10 deep, slow breaths -child’s pose, 10 deep, slow breaths -Cat/Cow, 10 deep, slow breaths. Seeing progress: Progress is not linear. You will have good days and bad days. However, from a high level, you should see improvement over time. As things get better, you should see more good days, and the “bad” days won’t be as bad as they used to be. Stress relief: -Low dose THC edibles . DO NOT SMOKE, VAPE or anything that makes you cough. Coughing tightens the pelvic floor. -Meditation -Sex/masturbation in moderation. Sexual release can help you relax. Do not edge or chronically masturbate though. GI health: I have multiple GI conditions and ensuring those were under control was essential. Hypertonic pelvic floor is common in people with chronic GI conditions. Misc tips: -In addition to my twice daily exercise circuits, if I felt tightness in the middle of the day, I’d do some deep squats, happy baby and child’s pose to help loosen things up. -DO NOT do any kegels until you are fully recovered unless advised by your doctor!! Most people don’t need to do kegels so doing them is just shooting yourself in the foot, especially if you aren’t doing anything to stretch and loosen those muscles after. -Avoid caffeine until you start to seem some improvement in your symptoms. -As your symptoms improve, start trying to dolight workouts again and work your way up to a full workout. Once I was able to workout, my recovery really started to kick into gear. -MOST IMPORTANTLY, DO NOT obsess and dwell about this condition. Your mental state is just as important as your physical state. Stress causes you to subconsciously tighten your pelvic floor, so try and limit stress in your life. Remember a person with a healthy pelvic floor doesn’t about think peeing, they just go when they need to. Dwelling on this condition can and will keep you from recovering. I have recovered 100% at this point. I still do my exercises, or at least a shortened version, once a day to make sure I stay nice and relaxed and loose. However, if I miss a day or two, I don’t stress about it. Like I said at the beginning, hopefully you can find some useful tips here. If you have any questions about what I wrote above, please let me know. submitted by /u/twombles21 to r/PelvicFloor [link] [comments]

Hey there! Before I begin, I’ve responded to some of you with this exact post in private messages and comments on other posts. I just thought I’d make a post myself to get this out there to everyone—especially those that are lost/angry/frustrated/feeling hopeless etc. like I was when I first got diagnosed. Reddit diagnosed me when doctors and urologists couldn’t. I always promised myself I’d be back here to share my story if I had positive results, which I do now. So, paying it forward is only right imo. Hopefully, you’ll get something positive from my experience. First off, sorry to hear you’re going through this, I’ve been dealing with pelvic floor dysfunction since 2019 so I feel your pain. I’m not a medical professional, I’m just someone who learned a lot going through the wringer of doctors, pelvic floor therapists, chiropractors and lots of research on my own. I’m finally seeing a light at the end of the tunnel which is why I’m sharing my experience now; I’m not here to debate, I’m just here to share my personal experience. If you haven’t seen a pelvic floor pt, I advise that you do, AFTER, you have ruled out everything that a doctor can test for. If you are already a pelvic floor patient then definitely seek out the advice of your pfpt (pelvic floor physical therapist) before trying anything here—this is just my journey, not a set in stone remedy. No guarantees, just a testimony that healing is possible. For those of you going at it alone, I hope this helps in you in some way shape or form—even if you find something here that wasn’t for you, at least you’re able to rule something(s) out and maybe get you to where you need to be. My symptoms: 1. Painful perineum and pubic symphysis—it would start 3 days after ejaculation. It feels like a constant dull ache—like I got kicked in the balls without pain in the actual testicles. 2. ED during a flare up 3. Muscle spasms from the tip of my penis all the way to my anus. 4. Felt like my balls were “in the way”, like if I closed my legs it felt like a lump in my perineum; scrotum was always tight to my body, like I was constantly cold even though I wasn’t. 5. Hemorrhoids, especially if I’m eating junk food. This would cause a vicious flare up in my pelvic floor. 6. Tail bone/lower back pain sometimes My temporary relief was self ejaculation and then 3 days later the pain would return like clockwork and the cycle repeats itself. My approach to fixing this: Diaphragmatic breathing (not belly breathing)—you have to get this down. I can’t stand the term “belly breathing” because that is literally what I did—breathe into my abdomen/low abdomen until it popped out and straight into my perineum. This turned out to be wrong, which made sense because I didn’t get a whole lot of pain relief from it; as soon as I’d exhale the pain would still be there with the same intensity. Be aware there are many different ways diaphragmatic breathing is taught— the videos below are the only way that has helped me. It took a good while for me to get decent at this so be patient if you find it frustrating. Without this, you’ll be taking one step forward and two steps back. You can do this type of breathing anytime of day; standing, sitting, laying down. Laying down is the easiest position to practice. Anytime you can, practice diaphragmatic (biological) breathing. The links below refer to it as biological breathing but it’s the same thing. Feel free to check out her channel too, it’s packed with good info. Check out the links below: https://youtu.be/tCQCP3uPupU?si=UklPES_iCxjTiZ5Y https://youtu.be/l7TkY2Kqr-I?si=I1PV9phJZMn_H9v- DNS (DYNAMIC NEUROMUSCULAR STABILIZATION) IS THE METHOD OF DIAPHRAGMATIC BREATHING SHOWN ABOVE, DNS IS WHAT HELPED SET THE FOUNDATION FOR MY SUCCESSFUL REHAB AND IS DIFFERENT FROM THE USUAL PFPT METHODS Eccentric Exercises (active stretching)— this is the negative phase of an exercise or where your muscle is lengthening and contracting at the same time. For example, a dumbbell curl, from the starting position, you raise the weight, bending your elbow, bringing it closer to your bicep, this is known as the CONCENTRIC phase (shortened and contracted muscle). Once you get to the top you begin to slowly lower the weight back down, this is the ECCENTRIC phase (lengthening and contracting) of the muscle lowering the weight in a slow and controlled manner. I USE THIS PRINCIPLE IN ALL OF MY STRENGTH ROUTINES—NORMAL SPEED CONCENTRICALLY AND SLOW SPEED ECCENTRICALLY. I’LL ALSO STATICALLY HOLD THE ECCENTRIC POSITION ON SOME MOVEMENTS. You can find plenty of eccentric exercises on YouTube. Simply pick a muscle or areas of the body you want to actively stretch and look up eccentric exercises for it. Personally, I’ll statically hold most of my leg movements (Squats, Bulgarian split squats, adductor slides, hamstring slides, single leg Romanian deadlifts) (I only do calisthenics, no weights, nothing against them but I don’t care to lift them. I prefer my low cost “gym”—my body weight) My PF is hypertonic (shortened and contracted) which was causing pain in my pubic symphysis and perineum; sometimes, even in my anus. A tight muscle is a weak muscle; a strong muscle is supple. The best way to get that suppleness, imo, is through eccentric exercises. Fun fact, when you are doing proper diaphragmatic breathing you’ll eccentrically stretch your pelvic floor. Rarely, does the pelvic floor all of a sudden tighten up on its own. So, how did it get so tight in the first place? Well, think of your body as a line of dominoes and each muscle is a domino. Nobody really moves or utilizes their body in a perfect manner 24/7. So, over time, as we age, we don’t use our bodies as properly as we should and we develop bad habits through sedentary lifestyles, poor mechanics and compensatory actions from the wrong muscles. When one muscle stops being utilized correctly, it causes another muscle to compensate. Thus, begins the domino effect of your muscles eventually failing in their compensation. Slowly, each domino will be knocked down and the final one in my case was the pelvic floor. At this point my whole body became contracted, tight, and weakened along with my PF muscles. Thankfully, I was able to get my strength and mobility back by focusing on eccentric phases of my resistance training. Think of your body as a house and your pelvic floor as the floor inside your house. Trying to fix the floor of your house before fixing the surrounding foundation is a fruitless endeavor (I can’t take credit for this analogy, this was from my wonderful Chiro/PFPT, the woman in the biological breathing videos). A whole body approach is what I did to combat pfd, cpps, prostatitis or whichever you prefer to call it. I haven’t even touched a foam roller, pelvic wand, or done any passive stretching and yet, most of my body feels more supple with a lot less trigger points—I get medical massages every 2 weeks and can definitely feel the difference from when I was sedentary until now. It’s way less painful when I go in for a massage now, even my massage therapist has commented on it. BEFORE I COULD DO THE ECCENTRICS, I HAD TO DO A SPECIFIC TYPE OF YOGA CALLED AYAMA WHICH FOCUSES ON STRENGTH & STABILITY INSTEAD OF FLEXIBILITY; I WAS TOO KNOTTED UP THROUGH OUT MY BODY TO JUST START THE ECCENTRIC EXERCISES (DESCRIPTION DOWN BELOW—1ST RECOMMENDED BOOK) Stress management— My anger/rage/hopelessness lessened when I started seeing the fruits of my labor in fixing my body— more mobility, less pain in my PF etc.. Being stuck in a negative mindset of expecting pain further reinforces your pain symptoms. I’m not saying to just ignore it or “be positive” and just sit and do nothing about the pain; instead, start taking actionable steps towards becoming more mobile and taking the stress off of your pelvic floor. At first, when I started exercising, it was like taking a shot in the dark—I was still in pain (not the debilitating kind but minimal pain) and didn’t know what would happen. Eventually, my pain began to subside (about 6 months of discipline and focus). The more positive your experiences are with exercising, even if your current experience to exercising is negatively painful, the easier it will be to get out of your pain cycle. You must take baby steps and ease into it— don’t aggravate flare ups or push yourself too far. Your pain threshold will be your compass—Too much pain means you need to back off and lighten the load of the movement or pick an easier movement. Do exercises that aren’t too difficult or painful. Diet— I struggled with constipation for years which probably contributed to my pfd issues now. I changed my diet and it has helped immensely. You really shouldn’t have to push or strain during a bowel movement. Books I recommend —“Stop Stretching” by Yogi Aaron It’s an alternative approach to yoga—AYAMA—this is an acronym established by Yogi Aaron. If interested, click on the link below to visit his channel, click on the playlist tab to find his videos. My body was so tight and contracted that I couldn’t just jump into my eccentrics routine. Instead, I had to use AYAMA for about a month before starting my strength routine. Now, AYAMA is what I use as a warm up and primer for my eccentrics exercise routine and really helped prime me to be able to strengthen my body eccentrically; I also use these exercises for my active recovery days. I strongly recommend this book because it’s only $5.00 for the e book and it gives you a pretty good run down of the musculoskeletal system. He also explains the reality of the mind body connection—if muscles are controlled by the brain, and the muscles are tight, which should you address first—the muscle or the brain? Yogi Aaron explains this phenomenon in layman’s terms. Here is his channel with his videos, click on the playslist tab if you want to learn more: https://youtube.com/@aaronyogi?si=os1C5TLglAzmydUj —“Your pelvic floor sucks: but it doesn’t have to: a whole body guide to a better pelvic floor” by Lindsay Mumma This is a DNS (dynamic neuromuscular stabilization) approach to pelvic floor therapy. DNS is used by a lot of chiropractors. Lots of good stuff, it’s a different perspective from the typical PFPTs. She also offers exercises in the book along with links to videos of the exercises. DNS is what got me started on the right path. —“Rethink your position” by Katy Bowman Katy Bowman is a well known biomechanist. She studies human movement and her book is packed with knowledge of the musculoskeletal system along with her recommended exercises and remedies. —“Pelvic Pain: the ultimate cock block” by Susie Gronski Susie is a PT specializing in pelvic floor therapy. Her book is great for mindset, and it’s been even better for me now that I’m doing better. She gives a good rundown of the anatomy of the pelvis. Other books that helped me: —“Built from Broken” Scott Hogan Deep dive on functional movement, incredibly packed with information and cited information. — “Rehab Science: How to overcome pain and heal from injury” Similar to “built from broken” but helped me understand the pain cycle and its meaning. Packed with functional rehab movements too. —“The pain relief secret: How to retrain your nervous system, heal your body, and overcome chronic pain” by Sarah Warren Feel free to read the reviews and make your own judgements for these last 3 books. I know books can get expensive so I don’t want to recommend a whole bunch. The last book by Sarah Warren centers around clinical somatics or Hanna Somatics— the exercises didn’t help me but her book is a great deep dive in pain science. There’s plenty of YouTube videos on the clinical somatics exercises. This journey still has its peaks and valleys for me. I’m at about 90% on the best of days but sink back to about 70% on my “bad days” now. The good news is, my flare ups are rarer, less intense and much easier to manage than it used to be. Not to mention, I’m not having to ejaculate every 3rd day anymore. I know some of you want to go at this alone, which is cool. I couldn’t do it after 2 years of trying and luckily I found a chiropractor/pfpt that actually listened to me and my body. Some may not have access to the resources I had in person so visit her YouTube Channel and IG page—she is the woman teaching biological breathing videos up above. Hope this helps; this post will never be removed by me and I’ll be active on this subreddit so hit me up anytime. Best of luck to you all! submitted by /u/Pears1065 to r/PelvicFloor [link] [comments]

So I made an accidental discovery during my last period while trying to relax my cramping muscles, and tested it again last night when I had bad, persistent cramps and OHH the relief was instantaneous. I’ve never heard anyone talk about this before so thought I would share the info. (Disclaimers: I’m not 100% sure that it’s the pelvic floor muscles but after a bit of googling I’m pretty sure that’s what it is. Also, I have an IUD and only experience mild to moderate period cramps. Not sure if this works on severe cramps.) This is how I do it - I lie back and try to relax as much of my upper body as possible. Then, on an inhale into my belly, I focus on the cramping muscles and push them downwards and outwards (so down towards my legs and out towards both the hip bones and the sky.) The part I expand follows a semi-circle shaped band that goes from kinda between my hip bones down to meet over my public region. It’s an odd feeling, but in a good way. It feels like you’re creating space in your lower abdomen that allows the cramping muscles to relax. It was really easy to do, and I think as long as you know which part of your body you need to focus on it requires basically no effort. I don't do pelvic floor exercises or meditation, so I think if I can do it so could everyone else! On my persistent cramps last night I did have to do this a few times because each time I stopped, the cramps came back. So it’s not a permanent solution, but if you keep doing this throughout the cramps it’ll help until they pass. Not sure if my explanation is any good, but please someone else try this and let me know if it helps! Hopefully it’s not just a me thing haha. submitted by /u/JHTDodge to r/TwoXChromosomes [link] [comments]

submitted by /u/gooeybuttcheeks to r/todayilearned [link] [comments]