The HANS Protocol

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

Yes. My pelvic floor therapist advised me to do this too before i even saw you offered it as advice so it definitely seems like it's the right thing to do.

I do a series of stretches of every night and am just continuously trying to relax my pelvic floor muscles as much as I possibly can. I feel what sets me back is sexual activity/ejaculation as I always feel like this causes my pelvic floor to tense back up pretty badly. I have been seeing a physio on and off but this has been quite expensive so I haven't been able to do it routinely. I am from the UK and luckily have just been referred to a pelvic floor physio on the NHS so will be having weekly physiotherapy for free very soon. I have decided when I start getting this treatment I am going to completely go abstinent on all sexual activity/masturbation as well as follow your advice as closely as possible to try and boost recovery. I am lucky enough to have a caring girlfriend who I have been 100% completely open with about all of this and she has been super supportive and is fine for me to abstain to see if there is any improvement.

I feel like my pelvic floor dysfunction is pretty bad though as I, like you, also have a history of kegelling when I masturbated in order to reach ejaculation faster. I don't know how long it's going to take to undo years and years of muscle memory.

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

I'm glad to hear that you have adequate support.
I suggest doing belly breath combos while masturbating first, then try it with sex. I don't know if I asked this earlier, but are you clenching, like tightening your rectum up or is the muscle just doing a little spasm. In other words, how hard is the IK?

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

Hmm It's hard to say. I know i am involuntarily kegelling because if i am erect and my penis gets touched it will sort of 'jolt' like how it it jolts when you kegel without me consciously kegelling. This is when there are touches here and so I think when i am inside a vagina and this contact is constant it is causing my rectum to tighten up throughout - thus leading to the premature ejaculation too. In other words, I believe when I am actually pentrating, I am involuntarily kegelling all the way through it, and obviously this is a lot of added tension I do not need.

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

What I am saying is that in my experience it's easier to control my PF when masturbating. So, think really hard, when you masturbate, are you clenching the PC "as hard as you can"? or is it just a quick little spasm. Like is the jolt quick?

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

I would probably say it is more of a spasm than a clench. But my rectum is clenched at all times now anyway even when im not masturbating. That is what i'm trying to get rid of. That is why I often struggle to go to the toilet - because my rectum is so clenched. This is certainly what I would consider the main source of the problem - my rectum and perineum as opposed to the muscles of the penis itself. Perhaps this is why i have lost a lot of sensitivity but continue to get erections.

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

Ok, if you feel that it is a clench then feel free to abstain, hopefully this PT will be helpful.

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

Let's hope. Another weird thing thing my penis does now is that even though it gets fully hard it doesn't stand upright when I'm lying down, it falls flat on my stomach. Another weird thing which I'm not sure why would be caused by tight pelvic floor. It's not really a very problematic symptom though.

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

On second thought Bob, I have just masturbated in order to analyse what is happening involuntarily and I think I am clenching - all the way through it. Do you have any suggestions to stop this or is it just a matter of abstaining and continuing with the pelvic floor release work?

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

On second thought Bob, I have just masturbated in order to analyse what is happening involuntarily and I think I am clenching - all the way through it. Do you have any suggestions to stop this or is it just a matter of abstaining and continuing with the pelvic floor release work?

In my experience, other than doing the routine, you need to just focus very hard and do the belly breath combos. Also, which position do you masturbate the most in? for me it was sitting, so i did the belly breath combos while masturbating standing or laying down.

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

Hello Bob. I think I am going to abstain from all sexual activity for a while. Since masturbating a few days ago I have had a pain in my perineum. It is localised to the middle and feels almost as if there is a bruise there that someone is constantly pushing on. Do you have any suggestion for any stretches i could do to help that? I have just done a mix of all of them but nothing has particularly helped straight away. Weirdly though despite the new pain and tension and constant numbness I woke up with a very solid, large erection this morning.

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

Hello Bob. I think I am going to abstain from all sexual activity for a while. Since masturbating a few days ago I have had a pain in my perineum. It is localised to the middle and feels almost as if there is a bruise there that someone is constantly pushing on. Do you have any suggestion for any stretches i could do to help that? I have just done a mix of all of them but nothing has particularly helped straight away. Weirdly though despite the new pain and tension and constant numbness I woke up with a very solid, large erection this morning.

hindis are your best bet other than doing internal massaging.

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

Did you do a lot of internal massage? I feel you haven't touched on it much on here. I have a therawand.

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

I haven't touched on it much because trigger points are still new to me. Drjohn is your man for those. Personally, Whether I have trigger points or not, I have used the therawand and just massaged the sides which provided me with a looser pelvic floor. I haven't done it lately due to laziness but may start it again.

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

I see. I usually pay attention to my posture on the first hours of work but after some time I simply forgot to pay attention to it and when I realized I'm sitting all wrong.
Also you mentioned that stopping urinating with a kegel is a bad habit, I thought that was normal until some time ago and I still strugle to not kegel when stopping peeing. Any advice or just keeping the stretches/RKs will make it get better someday?

Sorry just been reading through this thread again and i'm genuinely shocked? Do people not normally kegel when they stop peeing? What do they do!? Jesus I never realised how bad my pelvic floor habits were until I got Pelvic Floor Dysfunction. Literally did this my entire life.

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

Sorry just been reading through this thread again and i'm genuinely shocked? Do people not normally kegel when they stop peeing? What do they do!? Jesus I never realised how bad my pelvic floor habits were until I got Pelvic Floor Dysfunction. Literally did this my entire life.

They do what they did while they were peeing, they hold their reverse kegel. I swear that when I was first getting erections I could even pee with a hard on.