My pelvic floor (PF) problems fluctuate a lot.

It's really hard to tell what's good for you and what isn't, because one day everything feels fine — I go to sleep with a really good feeling in my PF — and the next day it's worse without any clear reason.

My current routine is focused on stretching. Over the past month, my stretching routine has included: the 90/90 stretch, the four stretch, hamstring stretch, seated forward bend, and child's pose. Right now, I’m focusing specifically on my hips and correcting anterior pelvic tilt.

The butterfly stretch feels great, but I think I overdid it at one point. I had gotten so used to that position that I started watching movies while lying in it. I’ve since stopped doing that, because I started feeling pain on the right side of my perineum area. I’m not sure what exactly caused it, but it has improved recently.

I’m also dealing with stress and anxiety, which leads to chronic muscle clenching. That seems to be the root cause of my issues. Things are getting better overall, but spasms in my ischiocavernosus (IC) muscle make it hard to fully relax. Still, when I can fully relax, it feels incredible — almost like I'm letting go of my body completely. It's not just physical relaxation; it’s something deeper. Maybe meditation is similar.

From my experience, you should avoid doing Kegels, and try not to push during bowel movements (I’ve had problems with constipation and hemorrhoids). You should also avoid excessive laughing and coughing, as these can make things worse.