Pelvic Floor exercises

[UofMaverick]

Hello Everyone,

I was recommended this Yoga practice by a senior Yoga teacher. Its called Moolbandh.

Practice:

Pull up your rectum and hold it for as long as possible, but comfortable. Repeat for 3 minutes.
Pull up your penis as if you're holding your urine. Hold for few breaths. Repeat for 3 minutes
Pull up your pelvic floor (area between balls and rectum). Hold for few breaths. Repeat 5 times.

Over time you are supposed to try and increase the duration of holding.

I have been doing this along with quercetin 500mg once a day. Practically, life was almost normal. My urge to urinate was suppressed, and slow urine flow. Aside from this, everything was normal.

When I took a one-week break of quercetin, everything fell apart. For the last 2 weeks, I've been getting pelvic pain episodes few times every day, including middle of the night, no urge to urinate, very slow urine flow, big impact from alcohol and tea.

Now I am back on quercetin 500mg twice a day, but things are not improving.

Has anyone tried this practice above?

I am based in India, and pretty much left to myself. The urologists here only suggest antibiotics and stress reduction, both of which not working any more.

Thanks.

[MrDavid]

This exercise of pulling up your pelvic floor seems to be the opposite of what one should be doing. When you have a tight pelvic floor, you should try to relax the pelvic floor and to let it "drop".

Search youtube for pelvic floor relaxation.

[webslave]

What you are doing is called "kegels". You need to do the opposite, or "reverse kegels"*.

* Try to do reverse kegels without tensing the stomach muscles, or it can be counterproductive

[ramana]

Mool bandh of Mula Bandha will increase pain. I know whenever you talk about pelvic pain most people in India will tell you moolbandh only. But that is completely wrong. If you really have to do you can try the butterfly pose in Yoga or the pigeon pose