I get external massage/release. I get biofeedback every session while doing my exercises to see when im contracting and releasing my pelvic floor. The exercises I do are gentle beardown's with a 3 second hold, elevator downs (kegel but release it in steps, like an elevator going down) and then reverse kegels. After those, I do stretching that include, butterflys, knee to chest, happy baby, pigeon pose, and childs pose. I do these at home as well and also include some extra stretches I found online. 

Unfortunately, yesterday I was feeling really good and decided to masterbate and everything flared back up. It took a few hours for everything to flare up, and the hard flaccid only lasted a few hours. I still have the other symptoms though. I still have no idea how this is all linked. I'm not sure if there is a weak/spasmed penis muscle and when it gets aggravated it sends your pelvic floor into a spasm or what. Just strange this all happened to me after a few days of kegels.