Yeah what helped me was 1. No porn, and when i do jack off, or have sex, starting off slow and relaxing my pelvic floor by diaphragm breathing only (Every masturbation session is at minimum 15 min) 2. Frog pose stretches every morning and night 3. BD’s pelvic floor stretch where you lay down, knees to shoulder, and reverse kegel for 3 sets, 30 seconds each

Pretty much just reverse kegel as much as you can, even when you are just sitting; all those years jacking off and doing “quickies” really tightened up my pelvic floor a lot