This video shows a relatively easy way to release the pelvic floor. I would consider this beginner-friendly. Do note this will probably not solve your pelvic floor problems overnight. It can help relax the pelvic floor, but the actual cause of a hypertonic pelvic floor still needs to be addressed, whether it be breathing mechanics, posture, habit, or simple high stress.
The pelvic floor is a tightly packed muscle system that you cannot stretch like a hamstring, so active manipulation like the technique above can help relieve tension. More content will be made available on treating the actual root cause of a tight pelvic floor.
We are simply targeting the ischiocavernosus muscle, bulbospongiosus muscle, and a few of the supporting muscles to allow for relaxation.
This should be a 2 out of 10 effort. For many of you, it will feel pleasant.
We only need to use two fingers, pressing lightly into the muscle bellies. Hold for 2–5 seconds, then reposition. The IC muscle travels very deep and shallow along the perineum, so you will need to travel a surprising distance to massage it fully.
Right now, we are recommending one to two sessions per day, spending two to three minutes on the left and right sides.
You will know it is working if you notice:
• A looser and fuller flaccid immediately afterward
• Easier erections
• A pleasant “swell” feeling in the perineum
For most of you, these benefits will dissipate over the course of two to four hours as the hypertonicity returns. However, as we teach the pelvic floor not to guard, these benefits will stick around longer.
