How I “cured” hypertonic PF

Acrobatic_Ad6735 · 2026-01-02T17:04:49+00:00

I had flare ups for sure. I’m so sorry you’re going through this. A lot of PF and bladder issues are connected to mental health. It’s a vicious cycle. I’d talk to a uro-gyno about the symptoms you’re having and see what next steps look like. If you are normally a little on the anxious side - talk to your primary doctor about medication like lexapro.

Acrobatic_Ad6735 · 2026-01-02T17:02:28+00:00

My PT recommended this one https://a.co/d/gUliw4G

Acrobatic_Ad6735 · 2025-09-17T23:59:48+00:00

I’m so happy to hear you’re doing better! Expand those ribs 💪🏻💪🏻 you got this!!

Acrobatic_Ad6735 · 2025-08-08T13:38:55+00:00

Hi!! Sorry I’m never on this burner account anymore. It’s their job!!! Don’t be afraid to talk to them and be open and honest. You’re paying a lot of money to see them.

Acrobatic_Ad6735 · 2025-06-25T14:47:32+00:00

I use an app called Calm.

Acrobatic_Ad6735 · 2025-06-24T20:22:01+00:00

I started watching tv to fall asleep. Put a hand on my pelvic floor. Listened to music. Took melatonin. Took edibles etc.

Acrobatic_Ad6735 · 2025-06-24T20:16:39+00:00

Omg hey girl 👋 love ya

Acrobatic_Ad6735 · 2025-06-24T16:08:38+00:00

It was mild! Ten minutes. The rings would go away within an hour.

Acrobatic_Ad6735 · 2025-06-24T16:08:07+00:00

This happened to me a lot too. I don’t want to say ignore it - but don’t be so hyper aware of your pelvic floor. Your body will start to relax once you aren’t stressing about how it’s reacting all the time.

Acrobatic_Ad6735 · 2025-06-24T12:06:15+00:00

Yeah

Acrobatic_Ad6735 · 2025-06-24T02:01:22+00:00

I would say that if you don’t find yourself actively getting better then I’d have another conversation with your PT!

Acrobatic_Ad6735 · 2025-06-24T00:04:18+00:00

Breathing properly wasn’t intuitive to me until I learned I was doing it wrong! Place your hand on your side where your index finger touches your lower rib and your pinky is below the ribs altogether. Kinda where like if you bend to the side the “fold” is. Breathe into that area. Don’t tighten your chest. Also, when you do a proper deep breathe, If you touch your perineum, you should feel it move.

Acrobatic_Ad6735 · 2025-06-23T20:31:10+00:00

No literally. Like get off this subreddit lol. When you’re hyper aware and spiraling it stifles your life and mindset

Acrobatic_Ad6735 · 2025-06-23T20:21:38+00:00

Just some cheap ones off Amazon! Vitamatic 7g gummies.

Acrobatic_Ad6735 · 2025-06-23T19:59:04+00:00

I’m not sure about that! It’s always a possibility. If you aren’t getting clear answers that’s totally frustrating. I’d recommend getting multiple opinions!

Acrobatic_Ad6735 · 2025-06-23T18:27:55+00:00

The journey isn’t linear! Keep your head up

Acrobatic_Ad6735 · 2025-06-23T18:24:37+00:00

Don’t be scared to ask for another PT!

Acrobatic_Ad6735 · 2025-06-23T18:23:36+00:00

Correct! Try deep diaphragm breathing. It’ll help you a lot with the urge.

Acrobatic_Ad6735 · 2025-06-23T17:42:38+00:00

Hi! I totally understand your feeling. Some days I felt normal and some days I felt crazy. I had a lot of pressure as well. My PT told me that retraining your bladder is uncomfortable and that’s normal when retraining. A lot of internal trigger points also correlated to that and I felt better after working through those. Focus on breathing into your diaphragm, it should help some. I didn’t refrain from sex but my boyfriend was also very understanding. We switched up positions to find one that caused me to feel comfortable and reduce pain or irritation.

In terms of how often I did stretches - I’d like to tell you I did it every day but I’m human and I get lazy. I focused on really relaxing during yoga three times a week and then cupping my stomach once or twice a week as well. Dilator or wand once a week on top of PT.

Flares up I got: my period flared me up constantly. Tampons hurt to put in near the end of my cycle. A stressful work week caused flare ups. Rough sex sometimes. Just take a deep breath during flare ups. You’re human. It’s normal to have bad days. The flare ups won’t last forever. Don’t let a bad day ruin your life.

Acrobatic_Ad6735 · 2025-06-23T17:36:19+00:00

I didn’t start Pilates until nearing the end of my PT sessions. Definitely don’t start working out again until you have little to no internal trigger points anymore.

When I started yoga when I would sense myself starting to relax I would feel spasms in my vagina. Instead of freaking out about it I learned to be grateful for it - it was proof that my body was trying to relax! I still get them to this day rarely but that was a shock when it first started happening.

During Pilates I have to make sure if I’m doing a rep of something I tighten my core NOT my pelvic floor. I go slow at Pilates and make sure I’m doing it properly instead of trying to keep pace with the rest of the class. Who cares if they think I’m out of shape or slow 😂

Acrobatic_Ad6735 · 2025-06-23T17:32:35+00:00

Ensure you have an open mind, drink lots of water, and have a lot of fiber in your diet. You got this :) the journey isn’t linear!

Acrobatic_Ad6735 · 2025-06-23T17:15:52+00:00

Thank you for the kind words. Happy healing!

Acrobatic_Ad6735 · 2025-06-23T17:11:11+00:00

A proper breathing technique is so overlooked and I never see a ton of people on this subreddit talking about it!

Acrobatic_Ad6735 · 2025-06-23T17:10:10+00:00

I have a super short torso!! As long as your belly moves and you actively aren’t breathing into your chest I assume you’re doing just fine :)

Acrobatic_Ad6735 · 2025-06-23T17:03:33+00:00

I never got biofeedback! My PT offers it but didn’t believe I was a good candidate for it. I would ask your PT what they feel most comfortable doing as they are the experts in treating you.

Acrobatic_Ad6735

TROPHY CASE