The HANS Protocol

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

Does anyone else have pain in the perineum through prolonged standing? It made me stop my part time shop job. I'm only 20 but I do have some posture imbalances... but they aren't that bad as far as I'm concerned... not any more. I used to get that pain when sitting for too long but that hasn't been an issue for a while... standing... damn i can't stay on my feet for longer than 1-2 hours without having to sit down.

Stand with your shirt off in front of the mirror, and turn side on. Which picture does your posture look more like in this diagram?

https://cdn1.dailyhealthpost.com/wp-...-1-918x482.jpg

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

UPDATE

I have provided more advice in the Mindfulness section.
Look for the "♂"
Everyone review the updated literature on here please.

[realname2 Member Find all posts View Profile Close realname2]

What would you suggest for a injury caused from holding a PC kegel too long?
The base of my penis does not make it stand anymore, and I have been unable to feel the muscle from the top of my shaft for a month now. Erections no longer bulge or rigid at the base, low libido, unable to have erection when awake.
Is this not the BC muscle that controls this? Could a pinched nerve cause these issues to the base?

I feel a constant squeeze near my butt, but from the inside. As if I were still holding that kegel that injured me. If I hindi squat it alleviates it for a second, because the legs are spread out. I can feel the pinch slowly come together as I'm squatting, and immediately tightens after I stand.
Could this be affecting how my penis base stands and no achieving erections when aroused , but how?

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

What you are referring to is a classic example of Levator Ani Syndrome. Adhere to the protocol and you will see improvement. Your rectum (levator ani muscle) is tense and you should consider seeing a PF physio in pursuit of biofeedback.
Everyone's body is different and usually the symptoms of people with PFD are similar they can exhibit themselves in many ways.

[realname2 Member Find all posts View Profile Close realname2]

I don't get how it decreased my libido or the muscles that support the penis up but interesting, hat levator ani syndrome would cause the aforementioned problems.


It's been a while, but I can't remember if it was just my perineum that was sore and I found a levator ani massage and used a lacrosse ball on it. I think it might have tensed it immediately. Definitely feel relief when legs are spread.


Is it possible as well taht morning erections are hindering my recovery?

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

PF issues definitely cause lower libido and morning wood doesn't affect anything, it is natural.

[realname2 Member Find all posts View Profile Close realname2]

PF issues definitely cause lower libido and morning wood doesn't affect anything, it is natural.

I meant it as if the one of the pc bc ic muscles is injured, wouldn't having morning erections put a strain on them preventing full rest and recovery?'

Will keep working on the stretches

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

I meant it as if the one of the pc bc ic muscles is injured, wouldn't having morning erections put a strain on them preventing full rest and recovery?'

Will keep working on the stretches

No, my strained PF muscles healed fine. As long as you treat it properly (stretches, yoga, massage, heat etc.) It will be fine.

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

I have added some more info about hard flaccid in the Mindfulness section

[Zeroo Junior Member Find all posts View Profile Close Zeroo]

Has anyone ever had the feeling that they are pushing against a wall when doing reverse kegels? There were times in the past for me where I could feel reverse kegels working much better but recently they are practically ineffective. Right now I am doing stretching and have not yet begun any relaxation or mindfulness exercises.

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

Has anyone ever had the feeling that they are pushing against a wall when doing reverse kegels? There were times in the past for me where I could feel reverse kegels working much better but recently they are practically ineffective. Right now I am doing stretching and have not yet begun any relaxation or mindfulness exercises.

Have you tried them while doing a deep squat?

[Zeroo Junior Member Find all posts View Profile Close Zeroo]

Yes. Does not work either.

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

Work on the belly breath combos.

[Zeroo Junior Member Find all posts View Profile Close Zeroo]

I always breathe in synchrony with the reverse kegels so I think I am doing the belly breath combo.

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

I always breathe in synchrony with the reverse kegels so I think I am doing the belly breath combo.

If you are doing belly breath combos properly then you are doing enough of a reverse kegel to get your PF out of tension.
My assumption is that you don't have any tension in you PF. What are your symptoms?