Stretches that actually help hypertonic
I’ve had confirmed endometriosis since a surgery in 2024 but I’ve had constant pelvic pain since so I finally have a diagnosis of hypertonic pelvic floor. Where I’m at there’s a 6 month waiting list for PT which I’m on but I’m trying to start on some stuff at home. My issue is every stretch I find online that says it should help relax my pelvic floor ends up giving me more pain afterward. I’ve done multiple stretches like happy baby, child’s pose, butterfly, and a deep squat I feel the same while doing them and as soon as I get out of it the pain flares up worse for a few minutes. I’ve done some diaphragmatic breathing but I don’t feel the “drop” in the pelvic floor that I should be feeling so I know must be super tight. I know the answer is to stop and deal with it till a PT can examine me but I really need something to help if it doesn’t take the pain away at least make it better so has anyone had this happen to them and if so what stretches actually help?