The HANS Protocol

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

Yeah I bought a fleshl1ght a while ago. I'm just start the trainings with it. (for some reason the forum has a censorship for when you write the correct name, haha)

Oh it does indeed I haven't noticed! haha
Please keep us informed if it's working for you!

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

Iceclimber you need more rks out of sex, a Good sign you are Done is when; iks isnt the thing that brings you to ponr, but they happen at ejaculation

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

Iceclimber you need more rks out of sex, a Good sign you are Done is when; iks isnt the thing that brings you to ponr, but they happen at ejaculation

Thanks. I'm still keeping my RKs routine.
Also do you think that working sitting all day can helps to make the PV more tense?

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

Thanks. I'm still keeping my RKs routine.
Also do you think that working sitting all day can helps to make the PV more tense?

With poor posture, yes. When I get my laptop I'm going to emphasize that part of the thread. Posture is very important, in fact, I've even had poor posture for years even since middle and high school. That being said it's a major contribution.

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

With poor posture, yes. When I get my laptop I'm going to emphasize that part of the thread. Posture is very important, in fact, I've even had poor posture for years even since middle and high school. That being said it's a major contribution.

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?

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

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?

Belly breath combos throughout urination, after atleast 2 weeks i saw improvement. It's becoming more subconscious from what I've noticed.
Just stand there, belly breath combo like theres no tommorrow, and shake and lightly "milk" the last bit of urine out. Hang around until there's no more left. Gently put your dick up and zip up all while belly breath comboing.

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

Thanks for the help Bob.
So I've been trying the belly breath and I got a question:

When I'm standing up I find easier to push/expand the pelvic floor when I exhale (contract belly) and use the abs movement to kinda push down the PF. But when I'm sitting I find easier to expand the pelvic floor when I inhale (expand belly), I kind apply some pressure on the belly like pushing it down.
Actually if I'm sitting down I can expand the PF both exhaling and inhaling, but when standing up I can't push down the PF if just inflating my belly with air and trying to apply force on the PF direction...

Comments about this?

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

Thanks for the help Bob.
So I've been trying the belly breath and I got a question:

When I'm standing up I find easier to push/expand the pelvic floor when I exhale (contract belly) and use the abs movement to kinda push down the PF. But when I'm sitting I find easier to expand the pelvic floor when I inhale (expand belly), I kind apply some pressure on the belly like pushing it down.
Actually if I'm sitting down I can expand the PF both exhaling and inhaling, but when standing up I can't push down the PF if just inflating my belly with air and trying to apply force on the PF direction...

Comments about this?

Toilets are designed to help you Isolate your pf muscles so you can poop easier.
Unless you pelvic floor is extremely overactive such as after you ejaculate, the belly breaths just prepare your pf to relax so when the flow ends it's easier to stay relaxed down there and not kegel, sort of like overkill.
In my experience, there's no need to push your belly to pee, in fact, it's best to pee without any form of assistance.
The only exception I can think of is post-void dribbling. If this is present, then you may press on the perineum to milk the last drop of urine out, however, its best to do this in place of the involuntary kegel to push the urine out. So that being said, continue doing the belly breath combos until you've broken the involuntary kegel habit.
Also, the way to fix the post void dribbling is to strenghten the BC muscle. This is best done through towel raises. (Thanks Drjohn)

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

Thanks.
I still struggle a lot with IKs, both when stymulating the penis and when I stop peeing. It like just happens and when I pay attention I feel that my body kinda urges to contract the BC as if it was it's natural state, where actually this is a tight state...

Do you think that working on relaxing with breathing and stretching works better than pushing down like when doing a Reverse kegel?
Last night I was doing a lot of strong RKs and this morning I had a harder time to control the IKs when I was edging. My thought is that all the RKs I did kinda caused a reaction on the PF of being even more tense as if trying to go back to it's previous state.

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

Thanks.
I still struggle a lot with IKs, both when stymulating the penis and when I stop peeing. It like just happens and when I pay attention I feel that my body kinda urges to contract the BC as if it was it's natural state, where actually this is a tight state...

Do you think that working on relaxing with breathing and stretching works better than pushing down like when doing a Reverse kegel?
Last night I was doing a lot of strong RKs and this morning I had a harder time to control the IKs when I was edging. My thought is that all the RKs I did kinda caused a reaction on the PF of being even more tense as if trying to go back to it's previous state.

You may want to consider relaxing your pelvic floor more in general if the urination is still an issue. In my experience, there was a mental barrier that I had to push through, the worry of the urine leaking in my underwear. Now, what I realized was #1, if that does happen, it going to be a relatively small puddle, and #2, it usually happens anyways lol. Knowing this I stopped worrying about puddling my underwear and just letting it all relax. Eventually, it was easier for me to keep it relaxed so I could touch my genitals without getting the kegel. Practice.

I think it's best to do them all together. I strongly suggest you use your breathing (belly breath combos) as "training wheels" when you edge, same principle with the urination IK.

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

1/14/2017 Update
Posture has been added to the thread and some more bad pelvic floor bad habits.
Please review these and feel free to ask questions and if you think you may be exhibiting any bad PF habits please don't hesitate to let me know.

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

I am bumping this thread again as I have just added another, more intense version of the hindi called the "Ido Squat" that can help if you aren't getting enough out of the regular hindi. Everyone try this. All credit goes to Spoonman84 for this one. Thanks!

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

Ido squat seems to be the one that helps me most and from what I've seen the general concensus is that it is the best stretch to push out your pelvic floor. Any idea on how long we should do this pose for? Or how many belly breaths we should do?

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

Ido squat seems to be the one that helps me most and from what I've seen the general concensus is that it is the best stretch to push out your pelvic floor. Any idea on how long we should do this pose for? Or how many belly breaths we should do?

The video on page 2 explains the reps.
I suggest implementing the belly breaths as you see fit. Maybe a belly breath per rep to start. Get creative!

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

Also, my pelvic floor physio recommended this video https://www.youtube.com/watch?v=ntP8eQY74Cw and I would suggest it especially for people who are unsure of which muscles they find tightness in and therefore which specific stretches to do. This routine encompasses a variety of stretches to tackle every area of the pelvis and pelvic floor. Most of the stretches detailed on this thread are encompassed in this routine. If you feel particular relief in one area then you know which stretches to focus on. Or you can just continue to target a full pelvis and pelvic floor routine by performing the full routine every night.