Trying to fix APT but my IKs got more uncontrollable

[Paul789]

Hi, with what i have learnt if i had apt and pe etc. I would start off by 99% of my release work and stretching would be my quads and hip flexors. I would keep doing this again and again until my apt was fully corrected. The more you release/stretch quads and hip flexors the more your posterior muscles will drop and relax. You can measure this progress yourself as each week you will find it easier to touch your toes or certainly get closer to them.
As your posterior muscles relax your ik's will lessen and libido will improve.

Also as you correct this i would release/stretch the ql, but my focus would still be the quads/flexors. The QL is really important but this will self correct as your stretch your anterior muscles.

Once your APT has gone or much improved then you are good to go with all other stretches, rk's etc. But stretching these posterior muscles too soon will just worsen your symptoms as they are already over stretched.

I can actually prove what i am saying. Just now try to touch your toes, see how close you can get. Now, put your pelvic into a strong posterior tilt and now touch your toes, see how much closer you can get, This is because you released tension from the over stretched muscles.
When do any stretches make sure your pelvis is always in posterior position.
Think of an elastic band that has been stretched and stretched, this is your posterior muscles at the moment.

If you don't have APT then you are good to start with rk's and all other stretches. You just have general tightness that needs to be stretched.

I think any physio or APT will tell you not to stretch hammies/posterior muscles.
So, i'm not giving any new information here, I'm just incoporating this info to apply to people with PE etc

[Paul789]

Andrewvw7, you make a great point. Tight and over-stretched muscles can feel exactly the same, but they are two different things. Tight needs to be stretched, - over-stretched needs to be relaxed/released.
If you don't have APT check out

Youtube -Uptown Mike (he does a monthly podcast with a pf doctor)

Youtube - Roger Frampton videos

Read - Amy Stein
Read - Headache in the pelvis


If you do have APT then before all this applies to you get rid of your apt and when you research it whenever you read not to stretch the hammies include pf and glutes.

But all our bodies are different, you have to put some trial and error into your recovery.
For example, you might only have apt because you have weak abs, in which case you just need some strengthening. Your body will soon tell you what is and isnt working for you.

[venom888]

I can actually prove what i am saying. Just now try to touch your toes, see how close you can get. Now, put your pelvic into a strong posterior tilt and now touch your toes, see how much closer you can get, This is because you released tension from the over stretched muscles.

I have APT and I can easily put my hips into correct position but I see no difference. It seems impossible to have your hips in one position or another when bending over though, and the amount I can bend is the same either way. I dunno.

Been working out at home and with a personal trainer for 3+ months now (3 days per week, specifically focusing on APT + rounded shoulders) and I don't know that it's gotten any better...

[iwillbeatit]

I have talked to a guy who says the movement in sex Is very Important for us who have pre

Lets say in doggy u kneeing and move your hips back and forth- u try to relax everthing But everytime u go in your hip move Forword and automatically flex - it seems like he got a Point but what Can we change? (Not the position...i think maybe we have to change the way to go in and out...?

[andrewvi7]

I have APT and I can easily put my hips into correct position but I see no difference. It seems impossible to have your hips in one position or another when bending over though, and the amount I can bend is the same either way. I dunno.

Been working out at home and with a personal trainer for 3+ months now (3 days per week, specifically focusing on APT + rounded shoulders) and I don't know that it's gotten any better...

Not going to lie mate, most of the stuff PT's make their clients do at my gym makes me wanna laugh in tears. What has your PT been asking you to do, like exercise and stretches wise? APT takes a while to fix but 3 months with no/little progress is a big hint that something's not right. Also best place to look is youtube, plenty of bodybuilders got a variety of videos regarding exercises and stretches for both APT and rounded shoulders.

I have talked to a guy who says the movement in sex Is very Important for us who have pre

Lets say in doggy u kneeing and move your hips back and forth- u try to relax everthing But everytime u go in your hip move Forword and automatically flex - it seems like he got a Point but what Can we change? (Not the position...i think maybe we have to change the way to go in and out...?

The mechanics can make a difference but i think it'll only be extremely marginal. The issue is that the body is holding tension in the body, the question is why. Like for example on top of getting my APT mostly fixed, what i've recently also been practising is abs development with an interesting exercise, try to do planks while breathing normally, almost relaxed while your abs are firing like crazy if that makes sense? Your body will soon start disconnecting the abs tension from the rest of the auxiliary muscle groups including the pelvic floor as they get stronger.

[Paul789]

venom888. can you tell me the routine you are doing with your personal trainer?

[soon2bhuge]

I had a nice spontaneous edging/ballooning session yesterday that to me personally confirmed that my current plan will work out eventually (plan is to fix APT in order to do proper RKs).

I was in this half lying down/half sitting position with my pelvis tucked forward, almost in a posteriour pelvic tilt kind of way, to take my APT out of the equation. Immediately, it was much easier to relax my pelvic floor and to push out RKs while breathing deeply through my belly. I was rubbing my glans pretty hard and fast, all the time focusing on expanding my belly and pushing out a RK with every breath - full control, no spasms, no precum (I usually have a lot of precum which is linked to IKs I'm starting to think). It's challenging to really focus on the breathing and relaxation, but I'll start doing this more often now to turn it into a habit.

Edit: Also, when I turned my pelvis into "normal" position or APT, it immediately got almost impossible to have the same type of relaxation as in the previous position.

[WillGetBetter]

I had a nice spontaneous edging/ballooning session yesterday that to me personally confirmed that my current plan will work out eventually (plan is to fix APT in order to do proper RKs).

I was in this half lying down/half sitting position with my pelvis tucked forward, almost in a posteriour pelvic tilt kind of way, to take my APT out of the equation. Immediately, it was much easier to relax my pelvic floor and to push out RKs while breathing deeply through my belly. I was rubbing my glans pretty hard and fast, all the time focusing on expanding my belly and pushing out a RK with every breath - full control, no spasms, no precum (I usually have a lot of precum which is linked to IKs I'm starting to think). It's challenging to really focus on the breathing and relaxation, but I'll start doing this more often now to turn it into a habit.

Edit: Also, when I turned my pelvis into "normal" position or APT, it immediately got almost impossible to have the same type of relaxation as in the previous position.

That’s a great step in the right direction. Nice work figuring it out. When I had a similar experience, it really accelerated my progress.

[WillGetBetter]

I have talked to a guy who says the movement in sex Is very Important for us who have pre

Lets say in doggy u kneeing and move your hips back and forth- u try to relax everthing But everytime u go in your hip move Forword and automatically flex - it seems like he got a Point but what Can we change? (Not the position...i think maybe we have to change the way to go in and out...?

When I learned to thrust without contracting my pelvic floor, it really helped. When I was first learning to do this, i had to have my body be in a certain position with my weight distributed a specific way. But, now after a few months of continued practice, I just need to mentally focus (or remember) not to tighten the pf. After 25 years of preE, I’ve now had a few times of delayed ejaculation (ED). In those cases, I have to make my pelvic floor contract very hard to push myself to orgasm.

My feeling is that mechanics do matter at the beginning when you are still working to loosen your pelvic floor. But, they matter less once the pf’s natural state is loose.

[venom888]

I did a ton of research on fixing APT before starting with my personal trainer, nd what we do is in line wiht what we should be doing, based on solid reputable guys like AthleanX etc.
So basically:
- strengthen glutes
- strengthen abs
- stretch hip flexors

and for shoulders, working my back, lats, shoulders.

So we do various types of squats, hip extensions, step-ups, some glute stuff I don't know the name of but definitely works them, leg curls, planks, and then the upper body stuff. We work out twice per week, and I do one per week at home (much of the same stuff but with a bit more ab work).

At home I also do hip flexor stretches daily, and I'm going to start doing ab stuff daily, as I think my core is pretty weak. I use my fleshlight standing and once I have an erection my stomach protrudes even more than usual, it becomes impossible to expand my stomach when breathing, and really hard to suck my gut in to flat. Whereas normally it's easy.

I have noticed lately that I'll wake up in the middle of the night and my pf will be pulsating. I don't think that used to happen. Paul, you're saying not to stretch pf or do RKs until APT is fixed? Anyone else agree with this? I've been doing some RKs from time to time and recently added a butterfly stretch each day.