Holding stretches, pelvic floor

[Trys]

1. For how long should I hold a pelvic floor stretch, I saw some people saying that 2 minutes is enough and then there are also people which hold one stretch for 15 min, whats the best approach?

2. How many stretches a day would be ideal? Because I only see examples of exercises but not how many I should do a day.

3. If I do hindi squat properly, should my quads feel exhausted pretty quickly? Should there be tension in them?

[freshMAKER]

2. - i do stretches in 11 different directions (BTC are most intense ) every one hold for 30 seconds then rest 10 seconds and go for another direction . After every set i take one minuted pause and then do it again . Usually takes me about 20 - 25 mnutes for 3 sets . planning to start 4 sets and time 40 seconds from 01/12/2018 .

[WillGetBetter]

I did a quick search online. Most PTs recommended that you hold for at least 20 seconds. I saw a number of articles that suggested doing 3 sets of 30 seconds stretches.

I would consider adding some other stretches. For me, the Hindi squat seems to stretch the back part of the pelvic floor. Maybe others feel the stretch differently. But, for RKs for arousal control, I think the front part of the pelvic floor needs to be loose. I modify the Hindi squat for two other stretches: one is to lay on my back with my butt up against a wall. Then I put my feet up on the wall and hold the stretch. I put my feet in different positions to feel the stretch in the front pelvic floor area. I also rotated my hips forward and back to feel the stretch differently. The second modification is to widen your stance, then get in a Hindi squat position, and rock back and forth over each foot.

[freshMAKER]

2. - i do stretches in 11 different directions (BTC are most intense ) every one hold for 30 seconds then rest 10 seconds and go for another direction . After every set i take one minuted pause and then do it again . Usually takes me about 20 - 25 mnutes for 3 sets . planning to start 4 sets and time 40 seconds from 01/12/2018 . Also forget to mention i do this half an hour , hour after BM session so my penis is less sensitive and i dont get erection .