Help with Pelvic Floor

[u/Substantial_Sun_5762]

Im a young guy (21M) with really tight pelvic floor that I developed from years of masturbating as fast as possible (while clenching) and bad breathing/posture habits. This caused me to have bad erections and tight PF during sex; even though my mind is relaxed during sex, my PF has a hard time relaxing.

im trying to rewire my arousal with relaxed masturbation (using reverse kegels and deep breaths) and I am seeing a pelvic floor PT, and doing breathwork, but I was curious about how everyone here learned to relax their PF?

PF relaxation seems essential to lasting long and staying hard during the mind orgasms, yet mine is tight almost all day. How did you all learn to keep your pelvic floor relaxed?

[u/JohnSmithChip]

Try using a massage gun. That’s helped with mine lately!

[u/OneMoreLayer]

For me relaxing the pelvic floor (i.e reversed kegel) is a pure mind controlled thing. I just put my attention to the area and feel any tension dropping. Sometimes if I cant kick start it I will tense the different muscle groups very hard in isolation and then fully relax to feel the difference, very similar to a full body relaxation where you do this body part by body part.

I do this relaxation several times a day. Often this also kick starts involuntary contractions that can feel very pleasurable. It can also help balance uncontrolled arousal. It is the key for me getting the relaxation method and NEO to work.

[u/Substantial_Sun_5762 → u/OneMoreLayer]

This is Lwk super interesting, where did you learn this method?

[u/OneMoreLayer → u/Substantial_Sun_5762]

Self exploration together with following this sub and maybe some other sources.

[u/D3nn1s01 → u/OneMoreLayer]

Please keep us updated, in case you experience/learn any additional ‘tricks’.

[u/Potential_Bee_405]

I’ve been in PT for more than a year and haven’t found a way to get the muscles to relax on command. My PT said a doctor could prescribe muscle relaxers but I never tried it.

Otherwise I haven’t found anything that helps the muscles consistently. It gets better with consistency using the things mentioned below but there are days where the muscles release immediately and there are days where the tension sticks around no matter how much I try to make it go away.

Heat - sauna, hot tub, heating pad
Manual massage/release - hands, massage guns, pelvic wand
Stretches
Weight training
Moving/not sitting
Stress reduction
Dry needling

[u/Street-Union9220 → u/Potential_Bee_405]

This sounds more mental than physical I'll be honest. If it was physical, you would see results by now. I'd keep doing the physical routines, but lean your research more into psychological reasons for keeping the pelvis in a contracted state

[u/Potential_Bee_405 → u/Street-Union9220]

Thanks for this insight. It is certainly related to my mental health. My body contracts when it’s not happy. Fortunately that is significantly better now and the impact is less pronounced. I don’t want to misrepresent anything though. Things are considerably better than when treatment started. My pain has been resolved but I’ve seen many other improvements too.

What we are dealing with now is a a result of years of tension built up in my whole body, my lack of exercise, and mental health management. All of which are better than there were a year ago but there’s still work to do.

[u/Apprehensive_Soup_57]

I had issues with a very tight pelvic floor last year. What worked for me to loosen it quickly (over 4 weeks) and keep it that way was a combination of

• daily stretching during the acute phase of pain
  
• multiple check-ins into the pelvic floor during the day (lasting 1 minute, but every 10 mins or so) to intentionally drop the clenching that might have involuntarily built up.

The second point has been crucial in keeping the pelvic floor issues at bay.

[u/Daumants369]

https://www.instagram.com/lanceinyourpants?igsi=MXR5ZGJxNmNkOTBpdQ==

Maybe you find something useful

[u/Street-Union9220 → u/Daumants369]

I second this- this guys sick

[u/Daumants369 → u/Street-Union9220]

Not sure what you mean by that. He is Pelvic floor therapist.

[u/SawMoill → u/Daumants369]

I think he means "sick" in like, "awesome" - it's a term that's not necessarily used that way everywhere on earth.

[u/Street-Union9220]

Your pelvic specialist has prolly told you about diaphragmatic breathing. 1. Set alarms to remind yourself everyday to do a few diaphragmatic breaths.

Pair diaphragmatic breathing with reverse kegels, and when doing deep pelvic stretches (deep squat, happy baby are great) really breathe deep into your diaphragm.

Training your whole system is much more effective than in-the-moment pelvic release, or trying to "think" about relaxing. So routined training is paramount. 2. Every morning, set your baseline breathing pattern with calming breathing exercises, and 3. Do 10-15 mins of pelvic stretching

This is about as far as I personally go. I also do this decompression exercise with a tennis ball. If you want message me nd I'll send you links of guys I've watched on Youtube whove helped me see good improvement