The HANS Protocol

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

Internal.

Thanks. Would you usually apply the pressure to the front (anterior) or back (posterior) side of the canal? Just trying to gather as much information as possible before trying it myself

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

My knowledge in trigger point release is very limited, my suggestion is to insert your finger in your rectum while leaning against the wall. Use the canal as a clock. 12 o clock is your prostate and 6 o clock is your tailbone. These two areas should not be palpated. You will only need to go in an inch deep, and feel around on ewach side (1-5 o clock and 7-11 o clock) looking for knots. If you find one it should hurt when palpated, keep pressure on it until the pain subsides. You don't want to overdue trigger point release. It should only take a few minutes.
Note that it is only a temporary solution. Retraining of the muscles it top priority.

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

My knowledge in trigger point release is very limited, my suggestion is to insert your finger in your rectum while leaning against the wall. Use the canal as a clock. 12 o clock is your prostate and 6 o clock is your tailbone. These two areas should not be palpated. You will only need to go in an inch deep, and feel around on ewach side (1-5 o clock and 7-11 o clock) looking for knots. If you find one it should hurt when palpated, keep pressure on it until the pain subsides. You don't want to overdue trigger point release. It should only take a few minutes.
Note that it is only a temporary solution. Retraining of the muscles it top priority.

That's the "trigger point" approach to therawand usage. The problem with that approach is that people very commonly press too hard. My PT instructed me to simply perform relatively gentle downward strokes, massaging and lengthening the muscles. But I definitely agree that retraining the muscles to not contract/tense up in the first place is paramount.

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

My knowledge in trigger point release is very limited, my suggestion is to insert your finger in your rectum while leaning against the wall. Use the canal as a clock. 12 o clock is your prostate and 6 o clock is your tailbone. These two areas should not be palpated. You will only need to go in an inch deep, and feel around on ewach side (1-5 o clock and 7-11 o clock) looking for knots. If you find one it should hurt when palpated, keep pressure on it until the pain subsides. You don't want to overdue trigger point release. It should only take a few minutes.
Note that it is only a temporary solution. Retraining of the muscles it top priority.

Yeah, when I read about stuff like this and tennis ball massage, it does sound pretty temporary in nature.

I expect I'll just stick to stretching for now. But thanks for the pointers!

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

Yeah, when I read about stuff like this and tennis ball massage, it does sound pretty temporary in nature.

I expect I'll just stick to stretching for now. But thanks for the pointers!

The way I see it, the massaging it just to encourage the muscles to relax more easily. Definitely not a long term treatment, but I would definitely fit one or both kinds of massage into your routine if you can. If done regularly over the course of a few weeks, they can really support relaxation in the area.

On a separate note, does anybody here have a good form of meditation for those of us with CPPS? Sitting causes painful muscle spasms, so I was thinking of just sitting on a heating pad. Thoughts?

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

The way I see it, the massaging it just to encourage the muscles to relax more easily. Definitely not a long term treatment, but I would definitely fit one or both kinds of massage into your routine if you can. If done regularly over the course of a few weeks, they can really support relaxation in the area.

On a separate note, does anybody here have a good form of meditation for those of us with CPPS? Sitting causes painful muscle spasms, so I was thinking of just sitting on a heating pad. Thoughts?

You can sit on a donut cushion or you just can lay down would be my suggestion.

[Why7991 Junior Member Find all posts View Profile Close Why7991]

One day while masturbating my penis and testicles went numb. It's been about 25 days now. I started to heal once but after masturbating 2 times over the course of two days it became numb again. I start to regain some feeling while flaccid but when I get hard I feel numbness again. I did some basic pelvic floor exercises a week ago and passed a lot of gas afterwards but over the grand scheme of things I've felt no improvement to the numbness I feel in my penis. One other weird thing I get is like a weird slight vibration in my Penis. Goes away as fast as it comes. I think I might have a problem with one of the veins on my Penis as it has a "stringy" feel to it on the side. I'm guessing that vibration might be a rush of blood or something. Anyone have any advice for me. Should I try internal massage? 20 years old, btw.

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

One day while masturbating my penis and testicles went numb. It's been about 25 days now. I started to heal once but after masturbating 2 times over the course of two days it became numb again. I start to regain some feeling while flaccid but when I get hard I feel numbness again. I did some basic pelvic floor exercises a week ago and passed a lot of gas afterwards but over the grand scheme of things I've felt no improvement to the numbness I feel in my penis. One other weird thing I get is like a weird slight vibration in my Penis. Goes away as fast as it comes. I think I might have a problem with one of the veins on my Penis as it has a "stringy" feel to it on the side. I'm guessing that vibration might be a rush of blood or something. Anyone have any advice for me. Should I try internal massage? 20 years old, btw.

It'll likely take longer than a couple of goes at pelvic floor exercises to properly relax your muscles. If you have a nerve that's under pressure (mine once was, and still is a little) which was causing numbness, you'll have to make a routine of relaxing your pelvic floor, and also look at other areas of your body's health to find out how it got tense in the first place. Anterior pelvic tilt, hip misalignment, foot over-pronation or supination. You can google these things, and see if any apply to you.

But mainly, for now all you likely need to do is keep up the pelvic floor exercises, and enjoy the gradual improvements over the weeks and months. You'll get there eventually, it just takes time.

I'd listen to any advice Hans has on the subject, he likely knows more than all of us combined.

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

One day while masturbating my penis and testicles went numb. It's been about 25 days now. I started to heal once but after masturbating 2 times over the course of two days it became numb again. I start to regain some feeling while flaccid but when I get hard I feel numbness again. I did some basic pelvic floor exercises a week ago and passed a lot of gas afterwards but over the grand scheme of things I've felt no improvement to the numbness I feel in my penis. One other weird thing I get is like a weird slight vibration in my Penis. Goes away as fast as it comes. I think I might have a problem with one of the veins on my Penis as it has a "stringy" feel to it on the side. I'm guessing that vibration might be a rush of blood or something. Anyone have any advice for me. Should I try internal massage? 20 years old, btw.

If you have a tense PF you would know something was up. Are you having any symptoms? If so, what are they?

[ED 1987 Senior Member Find all posts View Profile Close ED 1987]

Sorry if these questions have come up before, im sure they have, 38 pages seems a bit too much to read.
I'm pretty sure i had a bad PF, tense and things in the wrong places, and probably weak in others. its along term thing ive never quite got my head around.

1. 90 days no PMO. im doing or trying to do that, id rather not do too much in that area at the moment to keep my mind off M etc, is it ok or advised to just do the belly breath reverse kegels or something for that time?

2. PE, things like the stamina routine for EQ, are things like this highly recommended? I dont really have an issue with my size, and PE has never really appealed (except when i was a teenager and probably ruined my PF lol ), but will happily do any recommended stuff if it helps PF issues and/or EQ.

3. I have some other body issues im going to be working on, losing weight, i have a back injury so will be trying to strengthen core and things, i also have very tight inner thighs (abductors?) and i have an anterior rotated pelvis. While im starting to work out im going to be working on the these things, stretching were needs stretching and strengthening where need strengthening. Will working on any of these things affect the PF? are there any exercises that are advised to do, or not do, for exercises around the PF that aren't the PF, i.e. when i do work in this area is there anything i should consider about the PF? hope that makes sense.
e.g. post 10 "She also said NOT to do any abdominal work like crunches." i will have to be doing alot of ab work, is there a way to do it without being an issue for the PF?

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

I think plank is goos for abdominals becouse with crunches there will be much less abs work

[ED 1987 Senior Member Find all posts View Profile Close ED 1987]

I think plank is goos for abdominals becouse with crunches there will be much less abs work

thanks, i have been planking, but i will have to do other ab exercises too. never been a big fan of crunches, but will have to do some moving ab exercises.

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

3. I have some other body issues im going to be working on, losing weight, i have a back injury so will be trying to strengthen core and things, i also have very tight inner thighs (abductors?) and i have an anterior rotated pelvis. While im starting to work out im going to be working on the these things, stretching were needs stretching and strengthening where need strengthening. Will working on any of these things affect the PF? are there any exercises that are advised to do, or not do, for exercises around the PF that aren't the PF, i.e. when i do work in this area is there anything i should consider about the PF? hope that makes sense.
e.g. post 10 "She also said NOT to do any abdominal work like crunches." i will have to be doing alot of ab work, is there a way to do it without being an issue for the PF?

If you have PF tension you shouldn't be doing any abdominal work.
You should also consider waiting a year (til corework) after your tension is relieved or else it may come back. Do your stretches and belly breaths and give your abs a break. After the tension is gone, do planks making sure to maintain a relaxed PF.

[ED 1987 Senior Member Find all posts View Profile Close ED 1987]

ok
i have to do some abdominal work, end of story. is there any way to work on PF issues while doing this? why when doing exercises are people often told to hold core and pelvic floor tensed if you're saying the opposite?

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

ok
i have to do some abdominal work, end of story. is there any way to work on PF issues while doing this? why when doing exercises are people often told to hold core and pelvic floor tensed if you're saying the opposite?

Because working the core requires your PF to activate and if it is tense this becomes a hindrance in the recovery process. People do PF exercises and tense their abs because they have healthy PFs. If you have an unbalanced PF you shouldn't be doing core work. You need a balanced PF above all else. Other things can wait.