The HANS Protocol

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

You need a balanced PF above all else.

I have a back injury, to be able to walk properly, go to work, socialise etc i need to do core exercises, probably lots of them, probably for a long time.
that is my priority. I would also like to work on PF things. If thats not possible then so be it, but i will try. Im not a trained physio or anything, but i dont quite understand how the only way to get rid of pelvic floor tension is to do 0 core exercise for over a year.

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

I have a back injury, to be able to walk properly, go to work, socialise etc i need to do core exercises, probably lots of them, probably for a long time.
that is my priority. I would also like to work on PF things. If thats not possible then so be it, but i will try. Im not a trained physio or anything, but i dont quite understand how the only way to get rid of pelvic floor tension is to do 0 core exercise for over a year.

In your situation, you need the medical advice from a professional as you have an injury.

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

In your situation, you need to medical advice from a professional as you have an injury.

I have found professionals pretty rubbish to be honest, they hardly help things they try and help with, im not going to confuse matters by asking them about pelvic floor stuff.
I am going to be doing self help stuff, its fine if you disagree, thank you for your time.

If anyone else has any input on sorting PF issues while doing core work i'd love to hear it.

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

I have a question. When im peeing and do a belly breathe my urine starts to go faster does that mean that i do reverse kegel breathing?

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

In a sense.

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

I have a question. When im peeing and do a belly breathe my urine starts to go faster does that mean that i do reverse kegel breathing?

It means you are fully relaxing your PF so basically, yes.

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

So when i breath in standing i experience stabbing pain inside my pelvis. Do i strech my belly to much?

[In need Junior Member Find all posts View Profile Close In need]

I'm sorry if I skipped over it but would you recommend the therawand or have any experience with it?

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

So when i breath in standing i experience stabbing pain inside my pelvis. Do i strech my belly to much?

Do you have a tense PF?

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

I'm sorry if I skipped over it but would you recommend the therawand or have any experience with it?

I suggest using your fingers as you can feel things better.

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

I think i have some tension mostly becouse of the peeing and i think preE

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

The pain may be due to the overactive muscles being sore.

[Rishu Member Find all posts View Profile Close Rishu]

When it comes to an IK there's a spasm and there's clenching. I believe clenching is what causes tension, not a spasm. I am going to add this to my thread now.
Are you saying that you don't have a lot of feeling in your penis?

I think I had a spasm initially but physical stimulation one day led it to clenching.after that there is this continuous urge to pee , dull ache in penis, and very uncomfortable around penis and area below balls when I am sitting and tightness in area between asshole and base of the penis when walking..
If its actually a pf dysfunction , then as a beginner what excercises should I start with .I m a beginner..

[Rishu Member Find all posts View Profile Close Rishu]

I had a penis Injury last month. I was getting better as morning wood were good and sensation were getting lil normal.
A week ago, I tried physical stimulation and hurt it again.after that , I am having frequent urge to pee and dull ache sometimes in penis and when lying down some air filling like a balloon in the testicle are..
I have been mostly lying down on bed from a month..two days ago , I had a train to catch and I sat for two hours on the seat and it was really uncomfortable..I was feeling the area below my penis and area between asshole and base of the penis was hurting/aching.i had to continuously adjust myself, change my position to get some relief..
Please help..is it actually pelvic floor dysfunction?? And this Urgency of peeing is not infection.i got it checked..and my anxiety is touching roof as I am not getting any good sleep...
Please Suggest Something..

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

I suggest reading through my protocol, and create a routine for yourself. As long as you do some squatting and diaphragmatic breathing you should see some bit of improvement. Start off with the belly breath combos and then implement some stretching and squatting. Also work on anxiety.