One was recommended by the PT I saw a month ago :
She told me to SQUAT but not against the wall. So if you look in the book, A headache in the pelvis , stretching number 8 (squat stretch), there is a similar stretch but against the wall.
so she told me to squat and put my two arms beteween my legs ( so my legs are quite distant from each other) and relax my butt and let it go down.
I was not able to do this more than 30 sec in the begining, now I can go for 3-4 minutes and it feels so good. actually when I have pain it sometimes directly relieves the pain for me. I feel like the blood is really flowing in this region. One day I really overdid it, and at night a I had the best orgasm since years. But this magic formulae is not working anymore it seems. Anyway it seem a good stretch for me. But from few weeks I found another way, I really felt I need to do , but this feels more dangerous so please don't try to do it until you get the advice from a PT. These days I just do it when the pain is here.
It is though for me to explain how it is. when I was 5 years old I used to sit on the ground puttiong my butt on the ground and my legs ( inner-thighs) are touching the ground too. So my legs will form a M shape.
I really felt one day I need that strng of a strech, Of course I was not able to reach the ground with my butt the first day, but I am getting there.
Now on the bed I can sit like that for a minute. Yesterday I had a strong pain, I felt like taking valium. then I gave this a shot for 2 minutes, PUFF the pain is gone. however since I started doing this I seem to have a back pain ( all over my back) . And not sure if the two are related. I think in a normal guy they shouldn t. But now at least for me I think I should wait to see the PT again and ask her. I thought of posting this here maybe this help you too, but ask somebody first. ( and I guess some experienced guy will tell us what he things) .
two stretchings that seem to help for me
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winding_road
two stretchings that seem to help for me
Last edited by winding_road on Sun Feb 20, 2005 11:46 pm, edited 1 time in total.
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wildboar
Keep up the stretches!
Wall squats facing the wall are great for fixing tight hip flexors, lower back tightness, glutes, hamstrings etc.
I don't know anything about Qigong, but apparently the wall squat is a main exercise in their system.
This gives some great pointers on the exercise:
http://www.chilel-qigong.com/wall_squat ... onials.htm
Wall squats facing the wall are great for fixing tight hip flexors, lower back tightness, glutes, hamstrings etc.
I don't know anything about Qigong, but apparently the wall squat is a main exercise in their system.
This gives some great pointers on the exercise:
http://www.chilel-qigong.com/wall_squat ... onials.htm
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CppsDad
- Retired Mod
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- Location: N. America
I do the squatting off the wall too. I put my palms together and make a double-fist, and have my elbows against the inside of my knees/thighs. I then push me chin down into my hands to force my knees apart. This helps the stretch a lot. For me, this stretch is the best one I do!
Mike
Mike
This is NOT medical advice. I am NOT a doctor.
Age: 43 CPPS: 10+ Yrs Recovery Status: 80-85% Symptoms: Pain in testicles, scrotum, rectum, prostate, perineum Makes Worse: Anxiety, Tension, too much Nookie Makes Better: Stretching, Abdominal Massage (Go Theracane!), Relaxation
Age: 43 CPPS: 10+ Yrs Recovery Status: 80-85% Symptoms: Pain in testicles, scrotum, rectum, prostate, perineum Makes Worse: Anxiety, Tension, too much Nookie Makes Better: Stretching, Abdominal Massage (Go Theracane!), Relaxation
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MC
- Beginner
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- Location: USA
Same stretch and variation
I do the same stretch as stated above too. It is definitely the best stretch for me! If I have had a tough day I can really feel the muscles stretching out over a period of a few minutes. Since I have been doing that stretch with my hands together between my legs to spread my legs apart for so long I can fully spread the legs. So that stretch is now a warmup for the next level of stretching. So after the wall stretch I sit on the floor with my butt against the wall and put my feet on the wall so it looks like I am sitting on the wall. I then do the same stretch and force my legs apart by putting my arms between my knees. This is definitely harder for me because the angle is slightly different but I am now begining to to fully extend my arms. I hold the stretch for 3 min and each minute I extend further. It really works great and may be useful for some of you that can already spead your legs fully (double arms length) on the wall squat.
Age:30 | Onset Age: 27 | Symptoms: now-only tight perineum (slight golf ball feeling) and occasional dull to moderate testicle and rectum aches, past-all typical CPPS symptoms at some point | Helped By: consistent stretching, pt, relaxing, 25-50mg of Elavil daily, occasional 5mg of Valium, 800mg of ibuprofen when needed | Worsened By:too much sexual activity, excessive exercise, sitting for too long
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HuckFinn
- Intermediate Member
- Posts: 63
- Joined: Sat Feb 12, 2005 6:13 pm
A great stretch
An Alexander technique expert showed me this stretch, and I really benefit from it. It's also very easy on your knees, for those people who have a hard time doing the conventional wall stretch. Lie on your back with your butt up against the wall and your legs going straight up the wall. Hold that position for a while. That alone will give you an excellent stretch in the lower part of your back--a real problem area for me that's associated with my pelvic tension. Then, while still lying on the floor with your rear end against the wall, bend your knees so that you're essentially in an upside down squat. That will give you a really good pelvic stretch, and unlike the conventional squat, this upside down squat lets you relax at the same time that you're stretching, so the muscles can stretch without having to simultaneously work hard to keep up upright and balanced. I do it three times a day, especially prior to doing a Stanford relaxation session, and it gets me primed for a deeper relaxation.
Age: 58 | Onset Age: 45 | Symptoms: Pelvic and urinary pain | Helped By: Wise-Anderson Protocol | Worsened By: Stress, Caffeine, Prolonged sitting
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winding_road
my second stretch is even more powerful, for me. have you read it , it is in the same post?
just wanna see if anybody do the same and what do think about it ?
just wanna see if anybody do the same and what do think about it ?
sit on the ground puttiong my butt on the ground and my legs ( inner-thighs) are touching the ground too. So my legs will form a M shape.
I really felt one day I need that strng of a strech, Of course I was not able to reach the ground with my butt the first day, but I am getting there.
Now on the bed I can sit like that for a minute. Yesterday I had a strong pain, I felt like taking valium. then I gave this a shot for 2 minutes, PUFF the pain is gone
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lookouth
- Veteran
- Posts: 151
- Joined: Mon Dec 29, 2003 8:03 am
- Location: CT, south east
I don't exactly understand this stretch, it sounded like just a normal split, but then you say you can't reach the ground with your butt, but I thought your butt was already on the ground? Your legs make an M, relative to what?sit on the ground puttiong my butt on the ground and my legs ( inner-thighs) are touching the ground too. So my legs will form a M shape.
I really felt one day I need that strng of a strech, Of course I was not able to reach the ground with my butt the first day, but I am getting there.
Now on the bed I can sit like that for a minute. Yesterday I had a strong pain, I felt like taking valium. then I gave this a shot for 2 minutes, PUFF the pain is gone
Age:22 | Onset Age:16.5 | Symptoms: Pain with extended sitting, Pain shortly folllowing urination, mostly above pubic bone, Pain after defecation mostly around external sphincter, Pain after ejaculation mostly in Urethra | Helped By: Progressive and Moment to Moment Relaxation, Stretching, Bed Rest (laying down and relaxing muscles), Hot Baths, Hot Showers, | Worsened By: Alcohol (variably), Ejaculation, Urination, Defecation, Stress, Extended Sitting, Sleeping in the wrong position, tensing my muscles while writing or doing anything else stressful/intense, Progress: 65%, basically only dealing with post-ejaculatory pain, onset after about an hour, peaks for 3-6 hours and then remains sore for a day.
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winding_road
sorry if I coudln't make myself clear. I tried to look on internet couldn t find this stretch at all. that s why I am sceptic, if it s an advised one or not.
you basically sit (or stand ) on your knees ( like some people pray) and then start widening the two legs from each other. YOu might need to put your hand on the ground first. the more you widen your legs from each other the closer your butt is from the ground. The idea is to reach the point where your butt is on the ground and your ankles are touching your butt. So if you look at your legs , it's like a M. Your butt is at the angle in this "v" in the M. the knees are the two higher angles in the M. and I kept trying this today, cause these dyas I have pain. It really worked again.
you basically sit (or stand ) on your knees ( like some people pray) and then start widening the two legs from each other. YOu might need to put your hand on the ground first. the more you widen your legs from each other the closer your butt is from the ground. The idea is to reach the point where your butt is on the ground and your ankles are touching your butt. So if you look at your legs , it's like a M. Your butt is at the angle in this "v" in the M. the knees are the two higher angles in the M. and I kept trying this today, cause these dyas I have pain. It really worked again.