The HANS Protocol

[Gym1 Senior Member Find all posts View Profile Close Gym1]

"Nice".. out of 7 bad PF habits, I have 5 of them for sure, 1 is questionable and 1 I don't understand.

Atm I am fighting to not kegel after finishing urinating. It's going well, I think I feel the difference after few days, but still some urine gets into my pants :/. Other problem is that I urinate many times a day..
About kegling when sitting on the toilet.. having more problems with this one.. still can't to not kegel when passing stools.
Other involuntary kegels I try to fight when edging.. just trying to do reverse kegels all the time. Actually not only when edging but through the day whenever I reming myself, I try to relax that muscle..

BTW my problem is not ED (althought I had problem with that ~2y ago) but premature ejaculation.

[Jake Woods Senior Member Find all posts View Profile Close Jake Woods]

New poster here. I noticed that I've been having pelvic floor problems for a while now. I have hard flaccid sometimes but I always have a shrivelled up flaccid. Never used to be like this. It's getting bad to the point where I need to really push just to get out a poo. I'm not constipated at all, my poo is soft it just feels like a battle to push it out.

Im guessing that my pelvic floor is too tight after years of strong involuntary kegels, bad masturbation habits and Porn. So I'm guessing it would be wise to stay away from Porn and masturbation for a while so that I can reduce the amount of involuntary kegels I'm doing.

I appreciate all the work Hans has put into this thread.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

Hans might sound silly but i still think its pretty important. maybe u should add.. 'straining to fart, or stuck farts' under Signs of a pelvic floor dysfunction:,

Added.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

"Nice".. out of 7 bad PF habits, I have 5 of them for sure, 1 is questionable and 1 I don't understand.

Atm I am fighting to not kegel after finishing urinating. It's going well, I think I feel the difference after few days, but still some urine gets into my pants :/. Other problem is that I urinate many times a day..
About kegling when sitting on the toilet.. having more problems with this one.. still can't to not kegel when passing stools.
Other involuntary kegels I try to fight when edging.. just trying to do reverse kegels all the time. Actually not only when edging but through the day whenever I reming myself, I try to relax that muscle..

BTW my problem is not ED (although I had problem with that ~2y ago) but premature ejaculation.

Belly breath cxombos need to be employed to alleviate the frequent urination. Only reverse kegel once the PF is no longer tense. Don't worry too much about the kegeling while defecating, it isn't serious. I may edit that one. Note that anything above 8 times a day is considered "overactive bladder".

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

New poster here. I noticed that I've been having pelvic floor problems for a while now. I have hard flaccid sometimes but I always have a shrivelled up flaccid. Never used to be like this. It's getting bad to the point where I need to really push just to get out a poo. I'm not constipated at all, my poo is soft it just feels like a battle to push it out.

Im guessing that my pelvic floor is too tight after years of strong involuntary kegels, bad masturbation habits and Porn. So I'm guessing it would be wise to stay away from Porn and masturbation for a while so that I can reduce the amount of involuntary kegels I'm doing.

I appreciate all the work Hans has put into this thread.

Good ideas. Make sure that you keep masturbation to a minimum and when masturbating focus solely on relaxation, every little bit helps.
Thanks for your appreciation

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

I have edited the section titled, "Bad PF Habits".
Everyone review the updated info please.

[billfong250 Member Find all posts View Profile Close billfong250]

New poster here. I noticed that I've been having pelvic floor problems for a while now. I have hard flaccid sometimes but I always have a shrivelled up flaccid. Never used to be like this. It's getting bad to the point where I need to really push just to get out a poo. I'm not constipated at all, my poo is soft it just feels like a battle to push it out.

Im guessing that my pelvic floor is too tight after years of strong involuntary kegels, bad masturbation habits and Porn. So I'm guessing it would be wise to stay away from Porn and masturbation for a while so that I can reduce the amount of involuntary kegels I'm doing.

I appreciate all the work Hans has put into this thread.

u deffo have an overactive pelvic floor. Stayin away from masturbation and porn might help while u recover but they are not the root cause. It is bad masturbation habits like clenching that couldve caused ur problem ( U havent clearly said what lead to ur condition). And about what ur talking about pooping. I totally get u. That was my exact problem. but today , after a month of stretches, i am better. Not fully cured. but better. Start the stretches in the HANS protocol asap and if u want more knowledge, get the books 'Heal pelvic pain' by amy stein, and 'headache in the pelvis' by Dr Wise and theres another book by isa herrera. They are all available on kindle. I also recommend getting a therawand. As most of the trigger points for the guys who got it from kegels are internal. ie inside the rectum. At least thats the case for me. With constipation being a symptom of the muscles in there being tight(not tight in a good way)

[neatdude Member Find all posts View Profile Close neatdude]

u deffo have an overactive pelvic floor. Stayin away from masturbation and porn might help while u recover but they are not the root cause. It is bad masturbation habits like clenching that couldve caused ur problem ( U havent clearly said what lead to ur condition). And about what ur talking about pooping. I totally get u. That was my exact problem. but today , after a month of stretches, i am better. Not fully cured. but better. Start the stretches in the HANS protocol asap and if u want more knowledge, get the books 'Heal pelvic pain' by amy stein, and 'headache in the pelvis' by Dr Wise and theres another book by isa herrera. They are all available on kindle. I also recommend getting a therawand. As most of the trigger points for the guys who got it from kegels are internal. ie inside the rectum. At least thats the case for me. With constipation being a symptom of the muscles in there being tight(not tight in a good way)

Hey I've been working on the PF for 6 months exclusively externally (hindi squats, RKs, massage ball, yoga stretches). I've gotten decent improved symptoms, but I just started using the therawand 2 days. I think that I've found several trigger points internally.. I felt referred pain to my bladder which has over the past few months become an issue for me (urinary hesitance).

[billfong250 Member Find all posts View Profile Close billfong250]

Hey I've been working on the PF for 6 months exclusively externally (hindi squats, RKs, massage ball, yoga stretches). I've gotten decent improved symptoms, but I just started using the therawand 2 days. I think that I've found several trigger points internally.. I felt referred pain to my bladder which has over the past few months become an issue for me (urinary hesitance).

Did u get better results with the therawand than with the stretching?

[neatdude Member Find all posts View Profile Close neatdude]

Did u get better results with the therawand than with the stretching?

I feel like in the beginning, I definitely needed stretching. It has helped with the pain and numbness a lot. However, at this point.. I still suffer from slight pain and bad EQ. I do think internal might be the way to go.

Question: how did you come to the conclusion that "most of the trigger points for the guys who got it from kegels are internal"? Sounds promising, I'm just curious why you think that is

[billfong250 Member Find all posts View Profile Close billfong250]

I feel like in the beginning, I definitely needed stretching. It has helped with the pain and numbness a lot. However, at this point.. I still suffer from slight pain and bad EQ. I do think internal might be the way to go.

Question: how did you come to the conclusion that "most of the trigger points for the guys who got it from kegels are internal"? Sounds promising, I'm just curious why you think that is

Just a fair bit of internet sleuthing and also personal experience. I've been stretching for more than a month now but my constipation was resolved purely from the internal massage. found a point that hurt a lil. Held it for 60 seconds. next day, i can poop ok. So what do i conclude from that? Before that I was massaging my glutes, back,thighs and abdomen. I couldnt even find any points that hurt. The regimen u have to follow is - Do the stretches along with the massages( external and internal), and within one month, u should be alright. There's a lotta stuff out there saying u need CBT, meditation, mindfullness and stuff like that. I agree that that stuff can be great for recovery cuz ur mind needs to be calm for any wound to heal fast. But that wont solve the underlying problem which is from the trigger points. A tight muscle isnt gonna automatically get back into the right position magically. it needs to be prodded to get into the right position.

I did the massage with my fingers and my trigger point was at the puborectalis region ( upper one third of the levator ani. Im not sure if i make sense when i talk like this. i dont know much about the anatomy, but from the pictures in dr wise's book, i figured this is the place.) For me this is what hurt and when i googled stuff, I found this is the muscle that helps u poop. 2 days of internal massage with my finger fixed the constipation for me. But i need to keep stretching and doing the massages. Maybe for a month or two until things are completely ok. Have also ordered a therawand

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

I feel like in the beginning, I definitely needed stretching. It has helped with the pain and numbness a lot. However, at this point.. I still suffer from slight pain and bad EQ. I do think internal might be the way to go.

Question: how did you come to the conclusion that "most of the trigger points for the guys who got it from kegels are internal"? Sounds promising, I'm just curious why you think that is

Low EQ is normal with this training, that is why you must restrengthen the muscles once your symptoms are alleviated.

[neatdude Member Find all posts View Profile Close neatdude]

Low EQ is normal with this training, that is why you must restrengthen the muscles once your symptoms are alleviated.

My penis head is still pale. This tells me that I am still very tense.. preventing proper bloodflow. I still have to force piss out if I wanna piss. I still have a good amount of pelvic pain. I almost had a full blown panic attack at work yesterday. I hope internal work will save me. Hans, I do believe mental state has something to do with HF. But PF tension is purely physical in my case.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

But PF tension is purely physical in my case.

What makes you think that?

[billfong250 Member Find all posts View Profile Close billfong250]

Low EQ is normal with this training, that is why you must restrengthen the muscles once your symptoms are alleviated.

the strengthening is with dr john's towel raises right hans?