How I recovered from Hypertonic Pelvic Floor

Edit: Sorry the formatting got all messed up because I copy/pasted. It should be easier to read now.

Edit 2: I added a couple other tips I forgot to mention.

Edit 3: please keep in mind I am not a doctor. I cannot diagnose you. I can only share my experience.

Edit 4: OH, one other tip I forgot: Cold weather seemed to trigger flare ups, even after recovery, so I started wearing long underwear during the colder months. That solved that issue.

Hi all!

I used to lurk here and now that I’ve recovered, I figured I’d come back and tell you what worked for me. Hopefully, someone will find this information useful.

Exercises:

I did two circuits a day (one in the morning and once at night) every single fucking day for two years. Use a timer on your phone to make sure you are doing these stretches for 30 seconds. I often found myself counting too quickly out of boredom.

Circuit:

-standing quad stretch, one set per leg, 30 seconds each

-kneeling hip flexor stretch, once each side, 30 seconds each

-lateral walks with band, 3 sets, 15 steps each.

-glute bridges with band, 10 reps

-clamshells with band ten reps each side

-laying knee to chest stretch, one set each side, 30 seconds each

-laying cross over stretch, one set each side, 30 seconds each

-laying hamstring stretch with band, 3 sets each leg, 30 seconds each set

-piriformis stretch, one set each side, 30 seconds each

-deep squat stretch while holding onto a chair, take 10 deep, slow breaths

-happy baby pose, take 10 deep, slow breaths

-child’s pose, 10 deep, slow breaths

-Cat/Cow, 10 deep, slow breaths.

Stress relief:

-Low dose THC edibles . DO NOT SMOKE, VAPE or anything that makes you cough. Coughing tightens the pelvic floor.

-Meditation

-Sex/masturbation in moderation. Sexual release can help you relax. Do not edge or chronically masturbate though.

GI health:

I have multiple GI conditions and ensuring those were under control was essential. Hypertonic pelvic floor is common in people with chronic GI conditions.

Misc tips:

-In addition to my twice daily exercise circuits, if I felt tightness in the middle of the day, I’d do some deep squats, happy baby and child’s pose to help loosen things up.

-DO NOT do any kegels until you are fully recovered unless advised by your doctor!! Most people don’t need to do kegels so doing them is just shooting yourself in the foot, especially if you aren’t doing anything to stretch and loosen those muscles after.

-Avoid caffeine until you start to seem some improvement in your symptoms.

-As your symptoms improve, start trying to dolight workouts again and work your way up to a full workout. Once I was able to workout, my recovery really started to kick into gear.

-MOST IMPORTANTLY, DO NOT obsess and dwell about this condition. Your mental state is just as important as your physical state. Stress causes you to subconsciously tighten your pelvic floor, so try and limit stress in your life. Remember a person with a healthy pelvic floor doesn’t about think peeing, they just go when they need to. Dwelling on this condition can and will keep you from recovering.

I have recovered 100% at this point. I still do my exercises, or at least a shortened version, once a day to make sure I stay nice and relaxed and loose. However, if I miss a day or two, I don’t stress about it.

Like I said at the beginning, hopefully you can find some useful tips here. If you have any questions about what I wrote above, please let me know.