The HANS Protocol

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

I always thought one was supposed to time your reverse kegel on the in breath, but according to video in OP it should be done on the out breath? Is this correct?

Thanks

On the in breath.

[WillGetBetter Senior Member Member of the Month Nov 2018 Find all posts View Profile Close WillGetBetter]

I’m not sure how I’ve gone so long without seeing this thread. First, thank so much HansTwilight for compiling, creating, and maintaining the HANS protocol. I’m about 80-90% through fixing my PreE. Many of the techniques I used were in your protocol. This information would be very useful for the PreE community. I’m sure some members have already made that connection.

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

I’m not sure how I’ve gone so long without seeing this thread. First, thank so much HansTwilight for compiling, creating, and maintaining the HANS protocol. I’m about 80-90% through fixing my PreE. Many of the techniques I used were in your protocol. This information would be very useful for the PreE community. I’m sure some members have already made that connection.

I am very happy to have been able to help you. Keep working at it and you will find an alleviation of your symptoms.

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

Hello, I'm new to this thread but i'v been lurking around for a while. I suffer from several symptoms common to PF dysfunction, but the most depressing one for me at the moment is post-void dribbling. My problem was probably caused by both excess of masturbation and kegeling during masturbation. Somewhere in this thread Hans mentioned several times that doing BC muscle exercices towel raises in particular may help with this issue, however when I started exercising, trying to contract my BC muscles felt the same as kegeling, which didn't feel right cosindering that I probably suffer from tightness in pelvic area. I was wondering if it is possible that my muscles are not properly separated because of my bad habits and it prevents me from contracting my BC muscles without doing kegels?

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

Hello, I'm new to this thread but i'v been lurking around for a while. I suffer from several symptoms common to PF dysfunction, but the most depressing one for me at the moment is post-void dribbling. My problem was probably caused by both excess of masturbation and kegeling during masturbation. Somewhere in this thread Hans mentioned several times that doing BC muscle exercices towel raises in particular may help with this issue, however when I started exercising, trying to contract my BC muscles felt the same as kegeling, which didn't feel right cosindering that I probably suffer from tightness in pelvic area. I was wondering if it is possible that my muscles are not properly separated because of my bad habits and it prevents me from contracting my BC muscles without doing kegels?

Towel raise is a powerful kegel.
Dribbling is often caused by lack of strength .
If in your case you feel ther is another issue then a different method is required.

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

I'm still not quite sure whether it is a strength problem. At first I assumed that it is not a strength problem because I'm able to stop flow of urine just fine and i thought to myself "If I'm able to do that then my muscles probably are strong enough" that thought was also supported by other symptoms i have:
* straining to defecate
* frequent urination
* painful urination

I always thought they match PF tightness don't they?

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

It's simple enough you want your pf both strong and supple . If you pf is tight you can usually feel it when doing hindi squats and the like.

Contracting the bc muscle is a kegel btw.

[ssj4goku1992 Member Find all posts View Profile Close ssj4goku1992]

Guys i really don t understand one thing about all of this. Reverse kegeling is the thing you do if you want to pee faster. Forcing your urine out.

Then when i do reverse kegels, i m pushing urine out and i feel like going to the bathroom from 10 to 10 minutes. This stops me from doing my reverse kegels... when i don t do them i m going to the bathroom from 15 to 15 minutes so it s not like i m better.

I m.desperate, every scan of my bladder prostate and kidneys is perfect yet i have to pee non stop even though i don t drink much water and i have crazy spasms in my penis and pf and tightness in my pf all day... 10 sec of sex and i orgasm... i don t know what to do anymore...

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

Guys i really don t understand one thing about all of this. Reverse kegeling is the thing you do if you want to pee faster. Forcing your urine out.

Then when i do reverse kegels, i m pushing urine out and i feel like going to the bathroom from 10 to 10 minutes. This stops me from doing my reverse kegels... when i don t do them i m going to the bathroom from 15 to 15 minutes so it s not like i m better.

I m.desperate, every scan of my bladder prostate and kidneys is perfect yet i have to pee non stop even though i don t drink much water and i have crazy spasms in my penis and pf and tightness in my pf all day... 10 sec of sex and i orgasm... i don t know what to do anymore...

What does the pelvic floor physio say?

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

This might be random but have you checked your blood sugar, if it's diabetes or something like that? Also, stress and lack of sleep can cause an overactive bladder.

[ssj4goku1992 Member Find all posts View Profile Close ssj4goku1992]

We don t have such things in my country man...

[ssj4goku1992 Member Find all posts View Profile Close ssj4goku1992]

What does the pelvic floor physio say?

We don t have such things in my country man...

[ssj4goku1992 Member Find all posts View Profile Close ssj4goku1992]

This might be random but have you checked your blood sugar, if it's diabetes or something like that? Also, stress and lack of sleep can cause an overactive bladder.

I have neither diabetes, stress or a lack of sleep... I am a personal trainer...

[rokenone Member Find all posts View Profile Close rokenone]

great thread. I have read every post and answer from HANS over the course of some days now, but I might have forgotten some of it, so excuse me if it's already been mentioned, but:

two quick remarks that helped me:

- when doing the belly breath combo, I find it really helpful to be naked, to have no pants or briefs obstruct your belly movement.
- when being naked you're also more prone to becoming cold in the area, so today I tried a small "heat-pillow" on top of a towel, and it helped me relax even more.


then a couple of questions:

- I am really struggling to feel my pelvic floor relax if I try to do the belly breath combo while sitting (in correct posture). it's like I have to blindly believe it is relaxed. but my guess is that I should not aim to do them while sitting anyways! are you other guys able to feel the relaxation while sitting?

- how important is it to get in RKs all throughout the day? (while walking etc.), opposed to focusing on taking your time and doing them properly? I should be able to do both, but when I try to do them while walking, it's like I have to strain and "push" a bit too much, else I "don't feel the release", but pushing so much feels like a RK done wrong! However, when completely relaxed (deep squat or wall baby), "pushing" and "expanding, or "dropping" feels quite nice... so Im confused? should one never "push"? - pushing is something I can only manage properly after fully inhaling air. But I don't push excessively. I also do the belly breath combo without pushing when going for a more meditative state, or when doing something else during the deep squat, such as listening to a podcast, or even reading.

I have more questions, but I'll save them till after I have explored this whole thing a bit more.

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

Thanks for the contribution to tackle this issue. I've had HF in 2017 and got thanks to the valuable input (stretches, yoga, RKs Tennis ball etc.) rid of it.


Fast forward 1 1/2 years I'm facing a very similiar problem that seems, however, somewhat different.

Symptoms just like the first time are:

- sort of numbness of penis

- pain while urinating

- stiff flaccid penis, hovewever softer in comparison to my first time having HF

-general discomfort in the groin area.



However, I do not have an overly active PF meaning the involuntary kegels or spasms that I would get from the first timw are not there as my Reverse kegel is way better trained than my Front Kegel.

Hence, I am looking for advice as to how I should approach my issue.

Thanks!