Reduce male pelvic pain with these 10 stretches 

Bro you're a life saver. You and Wim Hof. My symptoms started in may and continued for months. They were on and off. Pain in the penis, erectile dysfunction, pelvic pain, frequent urination, rectal pain, burning feet, hard flaccid, premature ejaculation (literally seconds, while flaccid) and pain after ejaculation which lasts for days. Went into depression and anxiety to the point I didn't wanna talk to anyone, just stayed in my room googling, even ended up losing my girlfriend. I visited every urologist in my city and did all tests under the sun. Urine pcr tests, urine cultures, semen cultures, biopsies, blood tests, ultra sound, diabetes test. Everything came back negative. In the beginning of November I ran across your video. Started the stretching, plus the Wim Hof breathing exercise. My daily routine is as follows. First thing in the morning I drink coffee, emptying the bowls daily is a MUST. Then 22 mins of stretching. At some point during the day 10 mins of Wim Hof breathing exercise (doesn't have to be daily), then another 22 mins of stretching exercises before bed. It's been a month now following this routine. Symptoms are almost completely gone. Some flare ups every now and then but only last for a short time. Erectile dysfunction is gone, premature ejaculation is gone, even realized that controlling the breathing delays it significantly and lets u take control, plus makes the refractory period almost instant. I am by no means a doctor but my personal conviction is that this all is mental. It is caused by stress and suppressed emotions. This causes contractions in the muscles which leads to the mentioned symptoms. The combination of stretching and breathing exercises is the optimal solution. Controlling the breathing fights the cause which is stress and stretching heals the contractions caused by stress. This is by no means a disease. It is a dysfunction that needs constant work. First step is to take the necessary tests though, to rule out any infection. I hope my comment helps others, I know going through this is hell in itself.

Sir, you gave me my life back at the age of 22 I felt my life was over after 8 months of multiple tests, multiple rounds of antibiotics did these stretches 2 times a day along with sitz bath and my pain is 95% gone .Thank you soo much

just in case someone wants all of them easily at hand 1) Squat Stretch 0:10 2) Push Stretch 0:36 3) Calf Stretch 1:22 4) Legs on the Wall 2:57 4B ) Hamstring Stretch 4:02 5) Figure Four 5:04 6) Abdomen Stretch 6:03 7) Back Stretch 6:41 8) Butterfly 7:36 9) Forward Hip 8:08

Guys, I’ve had CCPPS symptoms on and off since I was 22 years old. I’m 43 now. It comes and it goes. Sometimes I’m 100% healthy for YEARS. Absolutely no symptoms and sometimes it comes back for days, weeks, months. I’ve had all the symptoms - shooting pains in the dick, feeling like a golf ball is stuck in my rectum, burning during and after peeing, head of penis pain, you name it. I’ve learned a lot over the years and the number one thing I can advise to cure this issue is you need to RELAX your mind and anxieties and believe you will beat this 100%. Do your stretches. Ian is right, this is caused by a combination of anxiety and clenching your pelvic region unconsciously. Workout at least 30 minutes a day if you can. It doesn’t have to be extreme, just something to get your heart rate up and endorphins flowing, see a pelvic PT if that is feasible for you, they are great and can really help you but you can beat it without seeing a pelvic floor PT regardless. Plus they are expensive and I know we don’t always have the extra money. Try to stay off the doom and gloom internet. People do get better and then disappear after bitching about their symptoms on the chat rooms and RU-vid channels. That’s proof enough that they beat it! If they didn’t beat it they would still be here saying woah is me and feeding you more doom and gloom saying you can’t get better. That’s absolute BS! You will get better, you will beat this! You might have flares from time to time but knowing that you can and will beat this and symptoms will again fade is half the battle to victory over this syndrome.

Great video but you should consider making an edited version of this. 2 minute timers that begin at the appropriate places would let people play this video and follow along without needing to get up and pause.

Hi there. This video changed everything for me around 3 years ago. These basic stretches done consistently paired with going to your website gave me all the tools I need to heal and maintain my health. I have not missed evening of stretching since I first watched this video. I bought a standing desk, stretch, take cold chowers, do breathwork, and stay positive. It tooks around 6 months of persistent discipline. I'm coming back here now to say thank you from the bottom of my heart. You're an absolute hero.

Thank-you so much 💯❤️ I have just began doing these stretches, and they just gave such a worldy feeling of calmness.

Dude is a legend your boy out here saving lives

Thanks for this content man. Your one of the only people who has a solution for this bizarre discomfort. God Bless You

Thanks Ian. You've made a no nonsense, easy to follow video without additional verbal padding. Great stuff. Well done & thank you.

This is the kind of video we need to make it viral. Greetings from Colombia South America.

This is the most important channel on youtube for me thank you

dude your a life saver

Thank you for sharing this great exercise video, it helps me a lot for my pelvic pain. God bless you sir 👍👌🙏

Bro you are a life saver. I was feeling achy and did this and now feel better.

It's weird it's like you're my new best friend and you don't even know me. thanks again bro your a lifesaver

Everyone making video on women's pelvic pain but u cares men thanku for this

Thank you for sharing. Starting these tonight, after 2 lumbar surgeries and a 4 layer stem cell lumbar operation, 2 hernias and a 4 layer c-spine disk replacement with fusion it's time to slowly get back into shape again and run half marathons.

I love that you hold stretches for 2 minutes at a time. Subbed😁

Game changer! Cured epididymitis in about a week. Thanks a million!

The leg on the wall stretch immediately fixed my lower back pain on my left side. The more I stretched my toes to point left the better the feeling. Honestly the greatest feeling I’ve had in ages as my back pain was really effecting my daily life . I’ll do it every day

Great workout. Lots of problem downstairs. It comes and goes. Felt some instant relief after this.

Thanks for the video! My PT recommended I do these, and I’m ACTUALLY doing them. Looking forward to seeing results. 🤙🏻

Awesome sir.. I got this pain while I am in my online class. Really helped me out of it. Thnx a lot

I’m going to start doing these stretches every morning thanks!!

dude you are my life saver. I haven't been sleeping well for more than a week I had to keep waking up at 4 to 5 in the morning whenever I felt pelvic pain. it's my second day to follow your stretches routine, I slept well lastnight thank you.

This is great! This is exactly what i was looking for , many stretches to try. Thank you so much, I am subscribing!

I own you so much. Thank You so much for this video. Its made a world of difference for me

If you have CPPS, listen to this man. This is the way out. And learn to relax. He saved my life.

I have had some nasty episodes and your exercises have been wonderful. I cannot believe the difference and how quickly it has relieved the problem. Thanks so much.

Thank you so much for putting this out! You’ve helped us so much

Literally a life saving video🙌🏾

You legend!! I am smiling as I do these stretches as it's the first bit of relief I have felt from this condition in a long time. Suffered for almost 4.5 years now. THANK YOU! THANK YOU! THANK YOU!

Dude I did this for a little while and it helped me and I also incorporated my own non orthodox exercise and I felt some relief.

These are amazing , thank you very much, God bless you 🙏🙏

The calf stretches were a game changer for me.....thanks for sharing.

bro your a life saver. im pretty sure with all the good you have done from this single video alone, you will go to heaven

Love love your stretches!! They are actually a lot of the same ones my physiotherapist recommended to me but the difference is yours you hold for a solid 2 minutes which I found a lot more effective and that’s after one time doing your stretches. I will definitely keep them up and hopefully things will get better and better!! Thanks again for taking the time to share what you do, it means a whole lot to me and I’m sure so many others!!🤗

Great video my friend thank you so much! I’ve been in serve discomfort for weeks and after one session I feel a bit better! Thanks

Travelling so not tried these yet but looking forward to it. Thanks in advance! Other things that temporarily relieve my blood flow issues down there: 1. Magnesium baths & 2. lying flat on my back, wiggling the tops of my legs in and out / flapping my knees together, 3. No smoking, caffeine, alcohol, minimise sugar ... Also breathing deeply in to the exact point of tension, in front of my bum hole behind knob & balls. As others have said, definitely a mind/body issue & definitely tension / tight muscle related

Oh my Gods!! Best video ever!! I need this so much!!! The calf stretch is brilliant addition.. Its all connected. Have had Pains all around the groin area if you know what I mean.. Thank you!! You should have a hundred times as many subscribers! You are Cool Brother!! Subscribed! 👍👍

I suffered from Prostatitis for over a year, fifteen years ago, in my early 20s. It slowly went away, after 11 months no help from antibiotics, and I almost forgot what the symptoms felt like. It came back two weeks ago. I'm trying to do everything I can this time. RU-vid didn't even exist back when I had it the first time. There is so much more information out there now. I went to my Urologist and he started me right away on Cipro(4 weeks) and Flomax (1month). And now I'm searching for anything else that I can do to help alleviate the symptoms. Last night was bad. The first half of today was decent, but I'm not doing well now. It's obvious there is more at play here. Stress and anxiety make it worse for me. Which makes it harder to empty my bladder fully, which feeds the cycle. Thank you for making this video. Im starting right now. The emotional impact of this condition is almost worse for me. It ruined me 15 years ago. I can't have that happen again.

This video has give me some much needed relief recovering from epididymitis! Thank you

Thank You sir for putting great energy in the world🙏🏽

Dude, I can't thank you enough for these. I'm 21, got this pain in my rectum at 18 right after I graduated high-school. I became unbelievably depressed, I'd never tell the souls around me but I made a promise to myself that at 25 I'd probably kill myself if this condition never got better and I couldn't live the life I wanted. I was weak, and I can't believe I went to that dark of a place. I felt I couldn't be the person I wanted. I would sit down and not stand up for hours because I knew as soon as I stood up I'd get a shooting pain through my rectal area, reminding me that I still had this demon living in me. I'd try to lift weights with friends and be in agony at home. Let them down when I would avoid lifts I was so enthusiastic to try. During all this I saw multiple specialists, none could help me. I even had surgery, none of it helped. Then the rectal doctor said my pelvic floor was tight and prescribed a medication for muscle relaxant. Symptoms went 80% away, I couldn't stay on it forever and saw a physical therapist. Those sessions were so painful, but she made me feel a lot better after. I concluded my meetings with her with around 85% solved. I found your channel just did these stretches and feeling damn near 100%. I got an ebook reader so I can finally order your book when it arrives as I'll be shipping to basic training for the AirForce in about a month and want every bit of help I can. Thank you for everyone who recognizes this unbelievably debilitating ailment. I see most have to suffer through it to understand. I also started laugh/crying doing the legs on wall stretch, nothing like feeling chronic pain melt away.

Thanks , the two legs apart to the wall take out the pain at once , I have been having this pain for over 4yrs but it comes and goes for months and back for a few weeks , this stretches really helps .

Great job, thanks for sharing this information you are a life saver

thank you my dear. hope it will help! may god bless you for your effirrs!

Tried this for the first time today, and I can already feel some relief🙌I am extremely grateful to have come across this video. Thank you so much

Been doing these stretches for almost a week and my symptoms have improved a lot. Thank you so much for sharing

i love you so much man, i have been suffering from cpps since i was FOURTEEN and was diagnosed at 17. this has helped tremendously

Thanks lan for guidance. I feel 80% relief after doing these exercises. I was suffering chronic pelvic pain last one year. Again thanks 🙏

Try the figure 4 stretch with the foot of your straight leg against the wall and push gently on your bent knee. Much more controlled stretch and better for those of us with back issues.

do some more videos please your a massive help man

Been struggling with cpps/chronic Prostatitis on and off for about 9years now.. These stretches are amazing !! With me the problem is the hamstrings they are extremely short and tight from heavy lifting. Probably creating severe pelvic tension If i eat very low carb i have mutch less symptomps sometimes even non. Probably as there is mutch less muscle pump then... So less pevic tension This is one off the best videos for cpps stretches !! It just takes a little time and dedication for them to work Thanks man !!

Thank you, very helpful and easy to follow instructions.

It’s crazy how much the calf stretch helps Like I started to fell looser and then a few days later could feel that it had a ripple effect on pelvic issues, less pain !

Hey Ian. I discovered your videos after over a year of fluctuating levels of pain and four rounds of antibiotics, one of which lasted 6 weeks and left me struggling to walk without losing my balance. It sounds weird saying it but at 53 years old it took permission (from you) to get pissed off at my condition and take a different route than the doctors had laid out for me. I don't want to jinx myself but I started your stretching routine 3 days ago and this is the best I have felt since my symptoms started. I have also set up a consult with a physical therapist and plan to follow your system and tweak it after I start PT. If I can make one suggestion to your viewers that has really helped me. I work at a desk all day for my job. About 6 months ago I put in an order with Facilities for an adjustable height desk. This way I can stand when sitting is uncomfortable/ painful and vice versa. I actually stand for about 80% of the day now and it has made a difference. Many thanks for inspiring us to lay siege to our pelvic pain.

Good stuff Ian! So happy I found your info. Just getting started but thank you!

This helped me so much. Thanks for sharing.

As simple as these exercises are, they work and I love the way you guide us through it. So accessible. I've had this condition for many years and stretching and healthy forms of exercise always brings down the pain, but these exercises together are very effective. I have a torn meniscus so some of the exercises involving the knee are difficult to do. If you have any alternatives I would really appreciate it. Thanks!

The 1 that u put your forehead on the floor stretching your arms forward with your legs bend,it makes a huge relief, give thanks man all of them are working it depends on how your body responds to that particular stretch

I think you may have just saved my life

Thank you very much. Helps me every time.

Please don't delete this video, I've been trying to do this twice a day....it's giving me hope

You are angel bro only one day stretches relif my pain..... Now i will do it every day.....Thanks so much from my heart

Starting today with this tutorial fighting hard to keep it going thanks for sharing

Thank you brother. This is Gold 💯👊🙏🇺🇲

Maaann, that back stretch feels so good on my cpps, I can feel it relieving something inside me. Like moving a muscle or something.

Thanks. These helped a lot. Also I’d recommend working out the glutes and doing pelvic floor drops. And using magnesium oils on flared areas. Had these conditions like 7 years ago and kept in check for the last 6.5 years until about a month ago after a traumatic experience. Practicing pelvic drops again and these stretches and more personalized trigger point therapy and workouts. I’m already back at 90% In my experience the most important thing was being able to relax the floor Muscles and release the other muscles that are causing it.

Great video. A remake that is longer where we can follow along without having to pause and restart would be great.

you deserve 1 million subscribers bro

I swear that is so beautiful for me watching a lot of people under this video finally finding a relief after years of struggling also because of people that sell fake solution for a ton of money. This is only pure and kind information and you are a special person.

Feeling much better after one week. This is a life saver. Thank you.

If this video heals my pain,i will come back here and thank you...Hope this will cure my pain

Thank you, this has helped me a lot

Holy shiit and I thought I was going crazy. I was like too much sex? Infection? Prostate cancer? Thank God for this video. I had done multiple urine culture, 1x cystoscopy, antibiotics, flomax and none helped. I felt like I was going to give birth from the pressure around my groin. Thank you so much.

Thank you, I will. I have taken a lot of antibiotics and alpha-blockers and no response to supposedly prostatitis, but lately I am in therapy and all natural treatment. thanks for the ideas

Great video. I have done some of these, but not all. Never really considered the calves, but mine do seem kinda tender when I press on them, wouldn’t be surprised if they are super tight. Have you ever tried the bent knee cossack stretch? I just discovered it yesterday, it’s for the upper hamstring area. I’m still kinda playing around with it as I’m not as flexible as the demonstrators in the videos, but man, I think this is a potential game changer. I definitely had the feeling it was doing something good.

Thank you very muck for the video He is helping me alot

For the many of you watching this who just came down with this awful ailment, you can beat it in less than 6 months if you are persistent with the exercises. You do not have cpps. You have pelvic floor dysfunction (pfd). Ian is a godsend and I love his videos. These stretches are a staple in my routine. Thanks!

God bless you! Chronic pelvic pain sucks! I hope one day you can just take a pill for that and be over with pelvic pain 🙏🏽

You are exremely humble and cool

These stretches are really helpfull thankyou sir ❤💯

Thank you so much for this amazing video.I am suffering from chronic prostatitis almost 1 year ago.Tried every possible way (including medications-herbals- prostatic massage) nothing gave me a relief .But your video definitely did.Thanks again,

the forth one gave me a huge relief of pain man i haven't felt this good in a while thank you so much

It's working, thank you man!

Golly! I did all the stretches and not even for the alloted time and I felt every single one of them . Some of them were brutal because of all the tightness from not stretching. I'll be sure to use these stretches in the 🌅

Thank you so much. I've been diagnosed with depression and have severe stress. I recently got diagnosed and I felt about 10% normal. I always feel like to pee around 20 minutes and it was always tense around my private area even when I didn't feel like to pee. these stretches brought me to about 40% back to normal and I have hope. nothing else I've tried seemed to help as much like hot baths. you have renewed my hope. thank you again.

Been doing for two days and breathing exercises…feel about 75% better already. Insane how simple stretching and breathing can effect so much. Thank you so much you are a life saver!

sir - you're techniques are the truth . keep doing God's work my friend

Thank you for the great video. Can I do these exercises without dynamic stretching before? Coaches have always taught me that static stretching is done when the muscles are warm. What do you think? best regards !

I’ve had surgery and all kinds of medications for my chronic prostatitis and still have major symptoms. I’m going to try this! Praying it works. Thanks man.

The Figure-Four stretch, after 1 min, always make my hard flaccid go away. But as soon as I stand up I get it again. I got to keep working. Thank you for these stretches.

Thanks you very helpful video ❤

Great Job. 100/100

I couldn't stop laughing when after 20 mins of researching these videos all I saw were females explaining In depth topics.. and then I clicked on your video and you jumped right into exercises and they actually helped me.

Crazy!! i did not even the full thing and felt release 🙏🏼🙏🏼🙏🏼🙏🏼

I’m gonna try this 🙂 thanks

Last few scratches from yoga 🧘‍♀️ I have been doing almost day and I will just add first few exercises for improvement 😀