Do you like Hades? I like Hades. Supergiant always seems to make fantastic games and it was no exception. The gameplay was fun, the story was enjoyable, the characters were either good or great, and while it took some massive liberties with the Gods (Demeter has... ice powers???) it's a fun take on them, very enjoyable.
It seems that Hades 2 came out in Early Access recently- I know this because my Twitter timeline has been chock full of Hades fans absolutely seething about Danmachi, and especially about Hestia.
Crazy stuff, right? And yet somehow my whole feed is full of "She's just an Anime girl!" and "The Hades design fits the character better!"
I don't actually want to focus too much on Hades here, since I do like it, so let's just address that second one first and say that's ridiculous and it's an ignorant or hypocritical statement.
Why? Well, mostly because the Hades design centralises entirely around the idea of her as the Guardian of the Sacred Flame. And yup, that's important, that's right there in her name, but is that more important than the idea of her as the Oldest and the Youngest? The idea of her as a Vestal Virgin? All the stories tied up in her?
I'll keep this very brief. Hestia is the first of the Titan's children, and when they were all (except Zeus) eaten, she was the last to be thrown back up- and thus she's heralded as both the first and last child, the oldest and the youngest.
This, as well as her role as patron of the city states, is why all sacrifices first included a sacrifice to Hestia. Before you give to Zeus, first you give the Hestia. Before you give to Demeter, first you give to Hestia. etc.
Similarly, she's (by her own choice) a Vestal Virgin. Hestia isn't a particularly popular Goddess, not a lot of stories use her at all, but aside from story about her being the Oldest and Youngest, there's two big stories that exist in the public consciousness and both of them are about how people want to have sex with her.
She's a beautiful young woman, a very attractive Goddess, and she was pursued by both Apollo and Neptune for her hand in marriage. Instead, she rejected both of them and swore a great oath to Zeus that she would remain a virgin for all time instead. That's the first big story, the second one is about the time she went to a party and after going to sleep for the night Priapus tried to rape her, the baying of a Donkey awoke her, whereupon the other Gods all came to her defense and beat the shit out of him.
So, she's the Guardian of the Sacred Fire. She's a Vestal Virgin. She's the Oldest and the Youngest. She's a beautiful and attractive woman who readily rejects the advances of men... And how does Hades Hestia fit into those? Well it doesn't at all. She's just an old lady with a bowl of embers on her head. There's some nice design details and a few little niche references, but by and large we've got none of Hestia's myths covered except that she's associated with fire.
And meanwhile, Danmachi handles every one of those.
Hestia's design shows us the story of her as the Oldest and the Youngest, having a young looking body that's simultaneously completely mature.
Apollo tried to make advances on her back during their time in Heaven. And we've got oblique references to attempts at rape and assault throughout his story (albeit not directed at her). Her role as a Vestal Virgin is incredibly vital to the plot, both in why Freya doesn't attack her and how she counters Freya later. She's part of the "No Sex Club" with Artemis and Athena. Her role as the patron of the Home is why she's made fun of for being a NEET, and gets her in trouble when she first comes to the lower world.
Every part of Hestia's mythos is presented. It's an absolutely faithful and fantastic interpretation of Hestia.
And it makes me sad to see so many people making these ridiculous threads about "Look at these Danmachi designs, they're just normal characters! The Hades ones are way more Godly!" like... yeah? The characters in Danmachi don't have vines coming off them or wheat in their hair, the whole point of the setting is that they're living normal lives without their powers among mortals.
But the story is still incredibly faithful to the origins and stories of those Gods and Goddesses-
Zeus is a fickle and selfish God, the greatest of all whose Familia delved further than anyone else could, a great and kind man who can raise a child with love and care... and a selfish, greedy bastard who would abandon that child without much more than a thought.
Freya's story is all about her quest to find Odr, how she's loved and cherished but suffering along the way in her own private torment. The visuals about her crying in a field of flowers was practically the genesis of what's to be the entire upcoming anime Season.
Hephaestus is an incredible creator, but is only truly comfortable in her workshop and isn't great at dealing with people. The other Gods like her well enough but mock her because of her ugly scar, and she carries a deep bitterness because when Aphrodite cheated on her when they were married.
Cassandra has a curse (tied to Apollo) that means her prophesies are never believed. Similarly both Apollo's heroic and villainous nature are shown, especially with him being corrupted by life in the city.
Hell, who even knows anything at all about a God like Miach? Well Danmachi he was "hit over the head" with debt by Dian Celch (and his follower Airmid).
And, almost to a man, the Gods in Danmachi are shown with the kind of capricious, self-centered nature that's perfectly true to old myths. Their status as divinities means they have a morality that's very different to humans, and they have their own agenda that only mostly aligns with what the mortals may want, or want to do.
Hermes is one of Bell's most trusted allies and he's betrayed him about as often as he's helped him. Freya has helped Bell almost as much as Hestia, but she's also thrown him into almost certain death to try prove something to herself. Thanatos and Erebus both love humans, but they're perfectly happy to kill them by the score to prove their own point to themselves etc etc etc.
In short: Danmachi is a setting that takes enormous pains to present the Gods and Goddesses with a kind of faithfulness that should be celebrated, and it's a real shame to see people making these big lists that essentially amount to "Look, Dionysus in Hades has vines and wine all around him and in Danmachi he's just a God living in a city (with schemes and plans underpinning his festive nature)." They're absolutely missing the point.
And I'll say again, I'm not here saying Hades is bad, or that the people who like Hades are bad. If you like the Hades interpretations more, that's fine, more power to you.
But it's absolutely ridiculous to hold up Danmachi and proclaim it as just using the Gods as window dressing. And especially so when it's often-times far more faithful.

On 12 April I had flat foot surgery because I had a third degree navicular coronate that was starting to destroy my posterior tibialis tendon. The surgery was left tibialis posterior ligament reconstruction, calcaneus osteotomy, excise of level 3 navicular tuberosity, and tendon advancement (flexor digitorum longus).
That all sounds great but due to surgeon errors with casts. The first was a back slab was too loose and I was rattling around in it). I had to go to hospital to have it replaced, then the second cast he made so tight I was in complete agony for a night until I could find somewhere to replace it. When it was replaced my lower leg and outer foot were all bruised. Any longer I could have had compartment syndrome. Plus his reception staff are door bitches and don't pass on messages so I had to find my own solutions. These were stressful setbacks. I'm on my fourth cast.
Then 6 days ago I turned my knee scooter and my knee slipped off it and I instinctively threw the cast leg out, falling heavily on the cast with my foot twisting inside. Since then I've had pins and needles, random stabbing pains, and spasming of the ligament. Had to go back to hospital due to the pain. Apparently the x-ray shows it's not torn but has been stretched.
I have two more weeks before I can start weightbearing lightly. It's been pretty bloody rough.
These are some videos showing examples of the surgery I had done.
https://youtu.be/L-AJ8igLU1g?si=ep3j-dVyQHvZBnvl
https://youtu.be/1kQsaOfysQk?si=MDIsRRNX6D-XB5Ph
https://youtu.be/lX-mR6Tf678?si=EaveBDTe1aB12m7K
https://youtu.be/heySkvBufAg?si=64HrIn6dbyJDclsn
I would love some moral support from people, I'm feeling pretty low.

Complexity 🇺🇸 1-2 🇪🇺 MOUZ

Vertigo: 13-8 Nuke: 9-13 Ancient: 4-13
 
 

Map picks:

Complexity	MAP	MOUZ
X	Mirage
	Anubis	X
✔	Vertigo
	Nuke	✔
X	Overpass
	Inferno	X
	Ancient

 

Full Match Stats:

Team	K-D	ADR	KAST	Rating
🇺🇸 Complexity
🇺🇸 EliGE	48-47	89.5	65.0%	1.13
🇳🇴 hallzerk	44-39	71.7	56.7%	1.06
🇺🇸 floppy	34-43	70.4	75.0%	0.95
🇿🇦 JT	36-42	69.8	65.0%	0.90
🇺🇸 Grim	31-46	54.3	58.3%	0.75
🇪🇺 MOUZ
🇮🇱 xertioN	56-40	90.3	76.7%	1.38
🇵🇱 siuhy	47-39	78.5	73.3%	1.19
🇭🇺 torzsi	46-37	74.7	65.0%	1.16
🇫🇮 Jimpphat	36-37	72.8	80.0%	1.08
🇸🇪 Brollan	32-44	78.3	73.3%	0.97

 

Individual Map Stats:

Map 1: Vertigo

Team	T	CT	Total
🇺🇸 Complexity	7	6	13
	CT	T
🇪🇺 MOUZ	5	3	8

 

Team	K-D	ADR	KAST	Rating
🇺🇸 Complexity
🇳🇴 hallzerk	22-10	104.7	81.0%	1.74
🇺🇸 floppy	16-12	79.3	81.0%	1.22
🇿🇦 JT	13-11	81.8	76.2%	1.14
🇺🇸 EliGE	14-13	74.2	61.9%	1.08
🇺🇸 Grim	14-12	64.0	71.4%	1.08
🇪🇺 MOUZ
🇮🇱 xertioN	18-17	76.7	61.9%	1.05
🇫🇮 Jimpphat	9-16	75.7	61.9%	0.87
🇭🇺 torzsi	12-15	59.2	47.6%	0.87
🇵🇱 siuhy	12-15	52.7	61.9%	0.79
🇸🇪 Brollan	7-17	64.1	57.1%	0.60

Vertigo detailed stats and VOD

 

Map 2: Nuke

Team	CT	T	Total
🇺🇸 Complexity	4	5	9
	T	CT
🇪🇺 MOUZ	8	5	13

 

Team	K-D	ADR	KAST	Rating
🇺🇸 Complexity
🇺🇸 EliGE	23-18	118.3	72.7%	1.43
🇺🇸 floppy	12-15	78.5	77.3%	1.01
🇿🇦 JT	15-18	71.7	63.6%	0.88
🇳🇴 hallzerk	14-16	54.0	54.5%	0.82
🇺🇸 Grim	10-17	52.4	63.6%	0.75
🇪🇺 MOUZ
🇭🇺 torzsi	22-14	103.0	72.7%	1.51
🇮🇱 xertioN	21-16	88.3	72.7%	1.30
🇸🇪 Brollan	15-16	83.5	77.3%	1.14
🇵🇱 siuhy	13-16	68.1	77.3%	1.01
🇫🇮 Jimpphat	13-15	65.1	81.8%	1.00

Nuke detailed stats and VOD

 

Map 3: Ancient

Team	T	CT	Total
🇺🇸 Complexity	4	0	4
	CT	T
🇪🇺 MOUZ	8	5	13

 

Team	K-D	ADR	KAST	Rating
🇺🇸 Complexity
🇺🇸 EliGE	11-16	71.2	58.8%	0.82
🇳🇴 hallzerk	8-13	54.0	29.4%	0.70
🇿🇦 JT	8-13	52.5	52.9%	0.65
🇺🇸 floppy	6-16	48.9	64.7%	0.58
🇺🇸 Grim	7-17	44.8	35.3%	0.37
🇪🇺 MOUZ
🇵🇱 siuhy	22-8	124.0	82.4%	1.99
🇮🇱 xertioN	17-7	109.9	100.0%	1.91
🇫🇮 Jimpphat	14-6	79.1	100.0%	1.47
🇸🇪 Brollan	10-11	89.1	88.2%	1.27
🇭🇺 torzsi	12-8	57.2	76.5%	1.11

Ancient detailed stats and VOD

 

Highlights

M1 hallzerk - 3 AWP kills on the bombsite A offensive

M1 hallzerk - 4 Dual Elite kills on the advanced bombsite A defense

M2 torzsi - 1vs3 clutch - Part 1

M2 torzsi - 1vs3 clutch - Part 2

M2 xertioN - 1vs2 clutch

M2 hallzerk - 4 kills on the bombsite B bomb plant defense

M3 siuhy - 4 kills on the advanced bombsite B defense

M3 siuhy - 1vs3 clutch to set MOUZ on match point

M3 siuhy - 1vs3 clutch to set MOUZ on match point

M3 siuhy - 1vs3 clutch to set MOUZ on match point

 
This thread was created by the Post-Match Team. If you want to share any feedback or have any concerns, please message u/CS2_PostMatchThreads.

Hello all. I have been a member of this group for a little while now but have never posted. Just been reading other posts. I have been having a lot of trouble with my right knee for 2 years now. My first mri in April 2022 the doctor told me that I had a slight tear but I chose to just do cortisone injections. The first worked for 4 months, the second for 2 months. Then they didn’t work anymore. I stopped paying to go to the doctor because I didn’t want to be out of work for surgery and the shots were no longer working. The pain and difficulty walking has gotten even worse so I had a second mri done and I have an appointment for the doctor this Wednesday but I thought maybe someone here would have some insight. Thank you in advance! Here are my results.
EXAM: MRI RIGHT KNEE WITHOUT CONTRAST
HISTORY: Right knee pain. Patient reports pain and limited range of motion since 12-2021. No trauma.
TECHNIQUE: A 1.5 Tesla system was utilized.
Multiplanar MRI of the right knee was performed including T1-weighted and T2-weighted sequences.
COMPARISON: Prior MRI of the right knee 4/13/2022.
FINDINGS: Medial meniscus: There is a subtle oblique tear at the junction of the posterior horn and body of medial meniscus extending to its inferior surface appearing better seen on coronal images.
The anterior horn of the medial meniscus is intact.
Lateral meniscus: The lateral meniscus is intact.
Cruciate ligaments: Anterior and posterior cruciate ligaments are intact.
Quadriceps and patellar tendons: Quadriceps and patellar tendons are intact.
Collateral ligaments: Collateral ligaments and popliteus tendon are intact.
Joint effusion: Small knee joint effusion. Mild to moderate subcutaneous edema in the anterior aspect of the knee.
Popliteal cyst: No measurable popliteal cyst identified.
Articular cartilage: There is interval appearing marked, full-thickness chondral thinning along the medial margin of the medial compartment.
There is moderate focal subchondral marrow edema at this level both within the weightbearing medial femoral condyle and adjacent medial tibial plateau.
Findings more likely represent reactive marrow edema due to interval appearing medial compartment arthritis.
The possibility of superimposed bony contusion or stress response cannot be entirely excluded although less likely. No discrete fracture identified.
No lateral compartment chondral defects identified.
No patellofemoral chondral defects identified.
Bone marrow: With the exception of the marrow edema in the medial compartment, the remainder of bone marrow signal is unremarkable.
Muscles: Intact. No evidence of muscle edema or atrophy.
Additional findings: None.
IMPRESSION:

1. Moderate focal marrow edema in the weightbearing medial femoral condyle and medial tibial plateau along the medial margin of the medial compartment, findings probably arthritic in etiology as there is interval appearing marked chondral thinning in the medial aspect of the medial compartment.

Possibility of superimposed bony contusions or stress response is not entirely excluded although less likely. No discrete fracture is identified. Advise correlation with the patient's exact clinical history and symptoms.

1. Subtle oblique tear at the junction of the posterior horn and body of medial meniscus appearing since the prior examination better seen on coronal images.
   
2. No evidence of ligament or tendon tear.
   
3. Small knee joint effusion and mild to moderate subcutaneous edema in the anterior aspect of the knee. Other findings as above.
   

I’ve decided to make this blog post because frequently people ask us for a back program, and they are not specific about it. So, we have to figure out what a person wants or needs.
When someone says that they're looking for a back program, sometimes they are looking for a back bending program, sometimes they are looking for a back stretching program, and sometimes they're looking for a back pain release program.
And there are also cases when, people are looking for a tilt program, such as anterior pelvic tilt or posterior pelvic tilt, where the lower back is too rounded or too straight. And every so often people ask for a program for their upper back, but what they are really looking for is to improve their posture.If you are new to flexibility training or even if you know a little bit about flexibility training programs, not necessarily, the EasyFlexibility training programs, but training programs in general, this blog post may benefit you.

If you are new to EasyFlexibility and don't know anything about Paul Zaichik's EasyFlexibility system let us quickly tell you what our system is all about.

EasyFlexibility has been developed by Paul Zaichik a flexibility expert with over 30 years experience in the field. His Zaichik Stretching Techniques have taken the world by storm and have changed lives of thousands of people worldwide.
​
The principle of Paul Zaichik's system is to bring PAIN FREE, SAFE and FAST flexibility to all regardless of age and physical fitness background.
We can fill hundreds of pages explaining what the Zaichik Stretching Techniques are, or you can try one out for yourself RIGHT NOW!

Zaichik Stretching Techniques are unlike anything you’ve ever done before!

Take 6 seconds and try this technique right now! This example focuses on the shoulder because it’s easy to do standing. Watch your shoulder get flexible in 6 seconds, try it now!

What is Back Bending? What does it mean to do a Back Bend?

In short, back bending is, basically folding your body back. It might be a cobra position. It might be a bridge position. It might be any other back bending position. But that's what back bending is.📷

BACK BENDING COMBO - YOUR ULTIMATE BACK FLEXIBILITY GUIDE!

Unlocking supreme back flexibility isn't just for show; it's the secret sauce behind the enviable grace of those with 'cat-like' agility. Imagine bending, twisting, and stretching with the ease of a feline, captivating onlookers with your fluid movements. Sounds impressive, right?
But let's face it, the journey to limberness is often paved with groans over back aches and creaky joints. Fear not, for this odyssey doesn't have to be a Herculean ordeal.
Here's the scoop: mastering the art of the Back Extension isn't just for the elite athletes among us. Dancers, gymnasts, figure skaters, wrestlers, and even the weekend sports warriors—everyone stands to gain from a spine that bends like a willow.
Enter the game-changing Zaichik Stretching Techniques, your secret weapon to unlocking flexibility fast, minus the "ouch" factor. Ready to astound yourself with the flexibility feats you'll achieve? Plus, think of the health perks as the cherry on top of your newfound agility. Let the bending begin!📷CLICK HERE TO LEARN MORE ABOUT THIS BACK BENDING COMBO!

What is Back Stretching? What does it mean to Stretch your back?

Back stretching usually means bending forward to stretch the muscles of the back, and in this case, we're talking about the extensors of the spine primarily. Or back stretching means decompression of the spinal column.
And a physical therapist or a chiropractor might have a device which will pull your upper body and lower body in opposite directions. And sometimes, you can hang on a bar with your feet not touching the ground. Or you can hang upside down with special boots which will also stretch your back. And this will actually decompress your spine.

What is back pain? Are you really having back pain? Areyou looking for a program to help ease your back pain or do you mean something else entirely when you say “I need a back pain program”?

Now, if you're looking for a back program for back pain, that's a different story, because it involves strengthening and stretching the muscles around your lower back and your hips. Because most people ask for a lower back pain program. But even with lower back pain, in some cases, the students think they need to go beyond just the core of the body and the hips into other areas as well.📷

Banish Back Pain in Just 15 Minutes a Day: At-Home Lower Back Focus Training with Paul Zaichik

Hey there! Guess what? You didn't just stumble here by accident. You're on a quest for something epic: a life without that nagging lower back pain. Imagine getting flexible and strong, without the grimace or groan, zipping through to pain-free nirvana swiftly!
Dive into this online treasure trove where Paul Zaichik will guide you through a workout that's all about boosting your lower back's happiness. We're talking about stretching and strengthening the muscle crew around your lumbar to bring balance and safe vibes to your spine.
Ready to kick back pain to the curb in less than 15 minutes a day?
This online course is your golden ticket to a series of smooth moves in a progressive program aimed at erasing back pain and warding off future sneak attacks!
Here's a sneak peek of what's in store:

• A muscle magic sequence for those aching backs and for anyone keen on keeping their back in tip-top shape for the long haul.
• A quick, 15-minute morning routine to supercharge your day.
• A longer, 25-minute routine to deeply stretch your lower back and its buddies.
• Muscle-building secrets to guard your lower back and master the lumbar arch.
• Zen breathing and mind tricks to boost your daily mojo and overall well-being.

Take the reins on your back's future and step into a life of ZERO pain. Discover how straightforward moves can revolutionize your lumbar health and comfort. Let's do this!CLICK HERE TO LEARN MORE ABOUT OUR BACK PAIN PROGRAM

Or are you looking for a Perfect Posture Program whenyou’re asking for a back stretching program?

Now, if someone is looking for a good posture program, usually people ask for a back program, but they don't mean necessarily back bending or back stretching.
They mean making their body comfortable and strong where their upper middle back is not hunched forward, rotated or bent to the side. And that reference to the back training or back program is a posture program.📷

Having a perfect posture is one of those things that everyone talks about, yet very few know how to get.

Often general terms like "Do more Yoga", or "Take Pilates Class" come to mind.
The problem?
Too many exercises and non are specific enough to improve the way a person bears his or her body.
We fix these issues!We fix this issue by focusing on all aspects of poor posture.

• Head thrown back
• Chin stuck forward
• Upper and middle back form a convex ball
• Arm rotated in
• Scapula's protracted, etc.

This program will help you get a Perfect Posture!The combination of proprietary Zaichik Stretching and strengthening exercises reverses the effect of gravity and years of self neglect.
Each section of the body concentrated on and taken care off piece by piece.
It takes at most few weeks before a person begins to look better and most importantly to feel better.CLICK HERE TO LEARN MORE ABOUT THE PERFECT POSTURE PROGRAM!

Do you have Lordosis or Kyphosis and are looking forstretching and back bending program to help you with these issues?

Finally. Sometimes people ask for a back program or to help with their back are actually looking to balance the curve in their lower back.
Whether it's an access curve such as Lordosis. Or their back is flat and they want to add a little bit of curvature to the lower back.📷

Transform Your Posture: Say Goodbye to the 'No Butt Syndrome' and Hello to a Stronger, Curvier Lower Back!

Our program revitalizes your figure by restoring the natural curve of your lower back, reducing stress and danger during everyday activities like squatting and lifting. With Zaichik Stretching and unique posture strengthening, not only will your back thank you, but you'll also see your butt reappear, stronger and more defined than ever!"CLICK HERE TO LEARN MORE ABOUT THIS PROGRAM!

Back Bending vs Back Stretching a deeper dive.

Back bending and back stretching are not the same. But part of the reason why I'm writing this article is because, oftentimes people use these terms interchangeably. So, let’s clarify the difference.
If you are bending backward, you are stretching the muscles in front of your body. You might be strengthening the muscles in the back of your body. You might be strengthening the muscles in front of your body, or both, depending on what you are looking for.
In the EasyFlexibility system, the supporting exercises or the strength exercises that back up the flexibility depend heavily on the skill. Meaning that for one skill, you might strengthen the antagonist muscles, and then for another skill you might strengthen the agonist muscles.
For example, in Back bending you've stretched the muscles in front of your body, but which ones you would strengthen depends on what pose or what are you doing with that back bending?
If someone is doing a high cobra, which is a cobra where the feet touch the head, the muscles that will be stretched would be rectus abdominis, obliques, all six hip flexors, all four adductors, the quadriceps. And depending on the head position, the flexors of the neck.
Since you are reading this article on the EasyFlexibility blog, you either know this or you're about to find out that in the EasyFlexibility system we don't just hold a position and hope for the best. We isolate muscles based on the muscles’ actions and that speeds up the flexibility progress.
Now, if your back bending involves the arms, for example, if you're doing the bridge, you will be stretching other muscles. You'll be stretching your rhomboids. You'll be stretching your teres major. Depending on how you position your arms, you will be stretching your subscapularis, posterior deltoid, teres minor, teres major, latissimus dorsi. A lot of these muscles are located in the back, but some like pectoralis minor or pectoralis major, the sternal part, is located in the front.
Now, if you are looking to stretch your back according to the definition, if you look into stretching the muscles in your back, you will be stretching the spinal extensors. You might be stretching quadratus lumborum depending on what you do and if your arms are involved.
Interestingly, you will be stretching the same muscles that you stretch in a bridge. In other words, if you're hanging off the bar, you're stretching the same muscles that you are if you're doing a back bridge. But if your arms are not involved, then the back bending and back stretching are completely different.
An example of back stretching might be lying on your back and doing a crunch. This is a reciprocal inhibition for the back. You are contracting the muscles in front and stretching the muscles in the back. If you use your arms to hold yourself in a stretched position, let's say you're trying to pull your head to your knees, then, it now becomes a passive stretch for your back.
It is not common among athletes to have tight back muscles. When it comes to forward stretching or stretching of the back muscles, it happens but it's not common. Among people who are not active it's more common.
When athletes are looking for flexibility, in terms of stretching forward, they're usually not looking for flexibility in their back. They're looking for flexibility in their hamstrings and glutes and other muscles that restrict forward bending. And the reason for that is because of the way basic conditioning exercises are designed in athletics.
Because most people have poor posture and day to day activities involve movement of the back, most do not have a problem with flexibility of their spinal extensors. Of course, some people are in sports where they may want an extreme flexibility in their spinal extensors beyond what they already have.
For example, grapplers. But for most people, it's not really an issue. The issue is more about back bending, if someone needs that.
Not everyone needs that in their sports or activities. Some people don't need it, but they want it, and that's another story. And for most people, again, it's forward bending from the hips. That's where the restriction is, not forward bending from the spine.
I hope that this post gave you a brief overview of the difference between back bending and back stretching, and will help you understand what you are actually looking for. If you have any questions feel free to reach out to us by clicking here and we’ll be more than happy to assist you in finding the right program for your particular issue.📷About the Author:Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formely known as Kinesiological Stretching Technique). His speciality is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning programs, EasyFlexibility Programs and Zaichik Stretching Techniques are used world wide by both professional and amateurs with great success.

I’m due to have surgery (repair to an oblique tear of the posterior horn of the medial meniscus and a separate radial tear at the posterior root) at the end of this month. I’m in a bit of shock and haven’t fully processed what this will entail. The surgeon did tell me no exercise (aside from PT) until three months. I’m due to travel to Europe 9.5 weeks post-op to get my son settled in college. Do you think this is feasible? I’m beginning to wonder how a 14-hour flight in economy would feel and how active I can be at that stage.
I’m 51 and used to do barre workouts regularly, but I wouldn’t say I’m nearly as fit as my runner friends.

The link between Post-SSRI Sexual Dysfunction, Hard Flaccid Syndrome, Post Finasteride Syndrome, Pelvic Floor Dysfunction, Chronic Pelvic Pain Syndrome and advice on how to start your healing journey based on 8 years of research and personal experiences : pssdhealing (reddit.com)
Here are all my thoughts and advice based on my personal experiences, other people’s insight and helpful experiences, and research I have done on and off about pelvic floor issues from the past eight years or so. I am not claiming that any of this is revolutionary, but I hope it can help some of you out there to give you a head start on healing and advance our understanding of these conditions. As I am a 27 year old male with previous major problems with pelvic floor issues and hard flaccid, some of my advice may be biased towards my condition. However, I believe everyone can benefit from a lot of this because I really do think that all of these conditions that I mentioned are linked in at least some way, especially by pelvic floor dysfunction and sex hormone desensitization. I try not to come to these forums because it increases anxiety and negative emotions which leads to worse pelvic floor symptoms, so my apologies if I do not respond to your questions. For hard flaccid and pelvic floor affected people, follow my advice and I am confident you can heal and reach a place where your symptoms barely affect your life, if at all, which is where I am at now. The mentality of trying to find a 100% “magic cure” solution just leads to anxiety and catastrophic thinking if you have a set back which will only worsen your symptoms. You can and will heal. I know this is a lot of information, but try to implement just one or two things at a time. Focus on the present, and take it one day at a time. Don’t get overwhelmed. All of this is my opinion and not professional medical advice. Talk with your doctor before starting anything.
Post Finasteride Syndrome (PFS), Post-SSRI Sexual Dysfunction (PSSD), Hard Flaccid Syndrome (HFS), Pelvic Floor Dysfunction, and Chronic Pelvic Pain Syndrome all can have some similar symptoms. I believe that they are all either caused or can be exacerbated by androgen and estrogen receptor insensitivity and are triggered by medication, genital injury, and pelvic floor inflammation and dysfunction. The pelvic floor is rich in androgen receptors and estrogen receptors. However, without proper androgen receptor activation and sensitivity, the pelvic floor muscles don’t have enough DHT which line the tissues of the pelvic floor, genitalia, and lower urinary tract. DHT is vital for healthy sexual functioning in both sexes - it provides an anabolic effect to tissues to provide strength, stability, healing, and relaxation to tissues. As a result of androgen receptor insensitivity and lack of DHT, the pelvic floor can become chronically weakened, tight, and inflamed which reduces blood flow to the region leading to even more androgen receptor insensitivity and thus less DHT. These symptoms can cause psychological stress to the individual which tightens the pelvic floor further leading to more symptoms and less blood flow. One study found that androgen sensitivity has raised the possibility that androgens can be used to rebuild the weakened and/or damaged muscles comprising the pelvic floor - source. Some people may also have normal hormone levels in the blood when tested, but these hormones cannot reach or be effective in the pelvic floor tissues or brain due to sex hormone insensitivity and the lack of the blood flow in the region caused by pelvic floor tightness and dysfunction. It is also likely that there is a problem with desensitized estrogen receptors causing a similar mechanism of dysfunction because they are also found in the pelvic floor, genitals, and brain and are important for pelvic floor health, sexual functioning, cognition, and emotions in both sexes. The most important element to remember to help start the healing process for these disorders is to boost blood flow through supplements, stretches, and exercises which will increase both androgen and estrogen receptor sensitivity over time.
Many males with PFS, PSSD, and Pelvic Floor dysfunction are affected by the hard flaccid condition.
Post Finasteride Syndrome (PFS) caused by Finasteride, a 5-alpha-reductase inhibitor (5-ARI), plummets DHT levels in the body to try to help hair loss causing sexual dysfunction and pelvic floor issues. Androgen receptors that surround the pelvic floor, genitals, and brain become desensitized due to the Finasteride leading to less DHT binding to these receptors causing dysfunction and a tight, weak pelvic floor. The tight, dysfunctional pelvic floor now restricts blood flow which impacts healing and the delivery of testosterone to this area that further exacerbates androgen insensitivity leading to less DHT in these tissues. Since androgen receptors are found in the brain and androgens have neuroprotective effects, this could be one reason why some PFS and PSSD sufferers are also impacted cognitively. An herbal supplement called Saw Palmetto has also been reported to cause a disorder similar to PFS because it is also a 5-ARI that blocks the conversion of testosterone into DHT. Another disorder called Post Accutane Syndrome (PAS) is also similar to PFS and it reduces DHT as well through being a 5-ARI: “Isotretinoin, used to treat severe acne, has been shown to induce hormonal changes, especially to reduce 5 alpha-reductase in the production of the tissue-derived dihydrotestosterone (DHT) metabolite 3 alpha-Adiol G.”. PFS, PAS, and PSSD are thought to cause not only androgen receptor desensitization, but likely estrogen receptor desensitization as well.
For Post-SSRI Sexual Dysfunction (PSSD), SSRIs are also known to decrease androgens and down regulate androgen receptors. This study shows that SSRIs can have an anti-estrogenic effect as well and can even reduce the expression of estrogen receptors (ER), including in the hypothalamus.. As sex hormones get desensitized in the pelvic floor, genital region, and brain, it causes localized DHT and estrogen levels in these tissues to decrease causing emotional blunting, sexual dysfunction, pelvic floor issues, hard flaccid syndrome, and more. The pelvic floor dysfunction can then prevent the sex hormone receptors from being reactivated and sensitized due to restricting oxygen and sex hormone rich blood flow to the tissues. SSRIs can cause androgen receptor insensitivity and estrogen receptor insensitivity by severely inhibiting the serotonin transporter (SERT) leading to increased serotonin levels which desensitizes those receptors throughout the body. One key to help heal from PSSD is increasing androgen production, androgen receptor sensitivity, and blood flow to boost BDNF, SERT, and DHT levels to hopefully allow any estrogen receptor desensitization recover on its own over time after everything else is normalized. Once androgen levels in local tissues (pelvic floor, brain, genitals) are normalized again through androgen receptor activation and sensitivity, it will encourage the conversion of androgens into estrogens in these tissues via aromatase. It is also worth to mention that some community members are trying to restore estrogen receptor sensitivity via boosting estrogen in various ways including by taking hops extract which is a potent phytoestrogen. This is also interesting: Estradiol represents another important natural ligand for androgen receptors that may play an essential role for the androgen receptor function and the development of the male reproductive system.
As mentioned earlier, people with PSSD and other disorders might have normal looking hormone blood tests (testosterone, DHT, estrogen, etc), but the issue is that these hormones are not functioning in the brain, pelvic floor, and genitals properly due to androgen and estrogen receptor insensitivity. An important thing to also recognize is that the medical community still has no official explanation how exactly SSRIs cause all of these debilitating side effects, but they are still being readily prescribed without informed consent about the risks of PSSD. It is unfortunate that it is people like us on the internet leading the charge to investigate and inform. We all need to continue to do our part to spread awareness of these iatrogenic disorders to warn people about the risks of taking these medications because their medical providers aren’t likely going to. Thank you to the PSSD Network for helping to give a voice to the unheard.
Post-SSRI Sexual Dysfunction (PSSD): Biological Plausibility, Symptoms, Diagnosis, and Presumed Risk Factors
Androgen receptor (AR) inactivation in mice led to reduction in hypothalamic neural nitric oxide synthase (nNOS), indicating the regulatory sexual function of this neurotransmitter. Furthermore, activation of the pre and post-synaptic 5HT1A receptors was found to be correlated with inhibitory effect on erectile function. All of these factors are speculated to be involved in this symptom and might be related to epigenetic alteration of androgen receptor (AR) and estrogen receptor (ER) densities due to influence of SSRIs on the epigenome.
In male PSSD sufferers, the penile shaft can be rigid during erection, yet the glans of the penis remains flaccid.This symptom may arise from hypo-activation of the dopaminergic and oxytocinergic pathways. The glans of the penis, in particular, receives its blood supply from the deep dorsal artery. Perhaps this points to a selective arterial malfunction relative to pelvic floor dysfunction which usually accompanies PSSD.
Here is another interesting study that gives support to the importance of increasing blood flow to help heal:
If SSRIs produce sexual side effects by impairing vasocongestion to the genital region, it would be expected that pharmacologic agents that increase blood flow to the genital region would improve sexual functioning. Indeed, several anecdotal reports and studies have found that sildenafil (a drug designed to treat erectile failure by increasing blood flow into the penile tissue) was successful in reversing SSRI-induced sexual dysfunction in both men and women [8,9,87,88,109]. Sildenafil acts to increase blood flow into the genital tissue by facilitating c-GMP activity that is initiated by nitric oxide [19] and preliminary evidence suggests that the SSRIs may cause sexual difficulties by inhibiting nitric oxide synthase [39,118].
Here is a paper from a community member that hypothesizes that the main issue is lasting estrogen receptor insensitivity just to give another interesting perspective on Post-SSRI Sexual Dysfunction, Post-Finasteride Syndrome, and Post-Retinoid Sexual Dysfunction
As the body is starved of DHT, ARs upregulate in response. At the same time, ER activation is significantly increased as a result of the increased production of Estradiol during treatment (due to higher Testosterone availability by reduced 5a reduction to DHT) - eventually leading to ER downregulation.
Hard Flaccid Syndrome (HFS) - There are many men suffering from HFS and pelvic floor issues due to PSSD, PFS, heavy weight lifting, excess kegeling, or in the case I’m presenting here, physical damage to the genitals from excessive, vigorous sexual activity (my case) or penis enlargement exercises. When the genitals get damaged, an inflammatory process starts and the pelvic floor contracts to protect itself. Since the pelvic floor is now in a chronic, contracted state, it limits oxygen and sex hormone rich blood flow to the genitals and pelvic floor which leads to sex hormone insensitivity and negatively impacts healing, muscle relaxation, and DHT production in these tissues. Finasteride, Accutane, and SSRIs also desensitize sex hormone receptors in the genitals and pelvic floor tissues leading to hard flaccid and pelvic floor dysfunction. Since the pelvic floor tightness restricts blood flow, it is difficult for hard flaccid sufferers to reactivate and sensitize their pelvic floor muscle androgen receptors again to regain relaxation and strength in their pelvic floor muscles, including the ischiocavernosus (IC), bulbocavernosus (BC), and pubococcygeus (PC) which are in a contracted state; the IC muscle in particular is thought to be the most implicated in the cause of hard flaccid. We first need to promote relaxation in the pelvic floor by boosting blood flow through supplements and stretches because tight muscles are weak muscles. Once the pelvic floor is in a chronic state of tension, it is hard to heal from pelvic floor issues because you likely already had bad habits such as poor posture, unhealthy sexual practices, stiff muscles, sedentary lifestyle, unchecked anxiety, and other negative lifestyle factors. Along with supplements, exercises, and stretches, correcting these bad habits is necessary to heal to have an even healthier pelvic floor than you ever had before because it likely was already tight and dysfunctional to begin with before developing obvious issues, but it was more subtle and you had no awareness of your pelvic floor muscles until now. You have the potential to now become a much healthier person overall than you ever would have been without being affected by pelvic floor dysfunction and hard flaccid.
32% of women will develop a pelvic floor disorder in their lifetime which is double that of men. While childbirth and pregnancy plays a role in this discrepancy, women also have far less testosterone and DHT levels than men which I believe plays a major factor. Since women have less testosterone, their androgen receptors that line the pelvic floor don’t make enough DHT to adequately support these tissues compared to men. This makes them more prone to pelvic floor dysfunction that causes them a disparate amount of pain, tightness, and inflammation. Androgen receptors and their ability to convert testosterone into DHT play such a vital role in pelvic floor health and sexual functioning. This is mentioned in a research study: Prevailing scientific literature has indicated the presence of androgen receptors in the levator ani muscle and pelvic fascia. The existence of androgen receptors in the vaginal wall can play an essential role in the development of pelvic floor disorders in women.Thus, androgen-related disorders may interfere with the function of pelvic floor muscles. [Many people mistakenly believe that androgens are only important for male sexual health:](https://www.bumc.bu.edu/sexualmedicine/patientinformation-physicians/androgen-insuffiency-in-women/#:~:text=Androgen%20insufficiency%20syndrome%2C%20characterized%20by,of%20sexual%20dysfunction%20in%20women.] Androgens have a three-fold action on female sexual function. They (1) increase libido by providing the fuel for a woman’s psychosexual stimulation, (2) increase sensitivity and blood flow to the external genitalia, and (3) increase the intensity of sexual gratification.
What I see in all these conditions is that sex hormone receptors become desensitized in the pelvic floor and genital tissues either from a drug, pelvic tightness, or inflammation from injury leading to less hormones being produced causing sexual and pelvic floor dysfunction. The pelvic floor now goes into a chronic tightened state as a response, leading to less oxygen and testosterone rich blood flow to the genital and pelvic region which leads to more androgen insensitivity and subsequently less DHT. This all explains why many people who have these conditions are helped by supplements that improve androgen receptor sensitivity and blood flow, and why pelvic floor therapy and exercises are so helpful to many of them. Estrogen receptor insensitivity in the pelvic floor also appears to have a similar mechanical negative effect by leading to less estrogen levels in the pelvic floor and genital tissues. It is also possible that some people with PSSD/PFS may have subtle or no pelvic floor symptoms, but the medication still desensitizes sex hormone sensitivity in their genitals and pelvic floor tissues that is leading to sexual dysfunction.
Another study linking androgens and the pelvic floor: Levator ani and other muscles of the pelvic floor and lower urinary tract are sensitive to the anabolic effects of testosterone. Androgen receptors are also expressed in the pelvic floor and lower urinary tract of both animals and humans. Anabolic effects of androgens may play an important role in the female pelvic-floor and lower-urinary-tract disorders. Furthermore, the interactions between androgen and nitric oxide synthase and arginase have been demonstrated, suggesting that androgens may also participate in modulating the physiological functions of the lower urinary tract through nitric oxide. The action of androgens in the lower urinary tract and pelvic floor is complex and may depend on their anabolic effects, hormonal modulation, receptor expression, interaction with nitric oxide synthase, or a combination of these effects.
My solution to help heal and improve the well-being of people with these issues is to try to improve sex hormone receptor sensitivity and pelvic floor function through supplements, stretches, exercises, and boosting blood flow which will hopefully restore normal levels of estrogens and androgens in pelvic, genital, and brain tissues. The body has a tremendous capability of self-healing, but we need to support it through active recovery methods.
We will first start with supplements (this is not professional medical advice - talk with your doctor before taking):
L-citrulline - This is the precursor to l-arginine, and it will improve blood flow and levels of nitric oxide to help get oxygen and testosterone rich blood to the pelvic floor and genital tissues to increase androgen sensitivity. Nitric oxide can also induce smooth muscle relaxation which is important for relaxing the pelvic floor. Herein we report on a young man affected by PSSD who regained sexual functioning after 3-month treatment with EDOVIS, a dietary supplement containing L-citrulline and other commonly used aphrodisiacs.. I recommend taking at least 6000 mg daily by taking 2000mg three times throughout the day. The max dose is 10,000mg. Even potentially better, people report great results using Cialis to improve blood flow and healing rather than L-citrulline and some doctors will even prescribe it to women if you show them the evidence - talk with your doctor. “Tadalafil (Cialis) reversal of sexual dysfunction caused by serotonin enhancing medications in women”. L-Citrulline and Cialis are not recommended to be taken together.
L-Carnitine - This will improve the number of androgen receptors and their sensitivity to testosterone to increase levels of DHT in the pelvic floor, genital tissues, and brain. I recommend taking 2000mg daily. Acetyl-L-Carnitine can pass through the blood-brain barrier, while Propionyl-L-carnitine has a high degree of interaction with testosterone. Propionyl may be better for sexual and pelvic floor dysfunction, while Acetyl might help people suffering from the mental effects of PSSD. This study used each at 2000mg daily to improve erectile dysfunction along with Viagra.. I would work up to 2000mg each of Acetyl and Propionyl L-Carnitine along with Cialis instead of Viagra as it lasts in the body for much longer (36 hours) for increased blood flow healing purposes. You can also use L-Citrulline instead of Cialis as mentioned earlier. Discuss with your doctor before taking them.
Vitamin D - This vitamin, which acts more like a hormone, works directly with the endocrine system. It has its own receptors throughout the body and they are often in close proximity to androgen receptors. Deficiency in vitamin D is associated with a stunting of testosterone's effects on androgen receptors and a decline in testosterone levels. Vitamin D will encourage androgen receptor resensitization. One study found that higher vitamin D levels are associated with a decreased risk of pelvic floor disorders in women, and The levator ani and coccygeus muscles are skeletal muscles that are critical components of the pelvic floor and may be affected by vitamin D nutritional status. I recommend 4000IU of vitamin D daily or whatever gets your levels to 60 - 80 ng/ml.
If you have inflammatory issues or pain due to pelvic floor dysfunction, I recommend a fish oil supplement daily. I take fish oil, and I find that it helps limit pelvic inflammation. I also take Magnesium Glycinate to relax the smooth muscle that lines the pelvic floor and genital tissue. I recommend it for people with clear pelvic floor dysfunction, but others should be careful as research says magnesium is a 5-alpha-reductase inhibitor. Take quercetin and bromelain as needed if you experience pelvic inflammatory flare ups and pain, but just be careful as quercetin can also inhibit the production of DHT from testosterone as well. Some say fish oil blocks DHT too, but experiencing chronic pelvic floor pain and inflammation will do more harm to you than minimal DHT blocking. I recommend staying away from all DHT inhibiting foods and supplements for people with PSSD, PFS, and PAS unless you are experiencing pelvic pain and inflammation.
As always, discuss these supplements with your doctor to see if they are okay for you. Lower your supplement intake based on side effects. These aren’t a magic cure, but a tool to help you on your journey to recovery. Don’t do anything without doctor supervision, but this thread gives more evidence for the “cure” for PSSD/PFS being resensitizing androgen receptors and estrogen receptors along with enhancing blood flow as it details how some men recovered through taking high doses of androgens, post cycle therapy, and Cialis. This at least gives hope that a hormonal cure can be created one day by medical professionals. I would of course recommend trying to heal yourself naturally for a long time before doing any hormone treatments under the supervision of a doctor.
I also recommend doing some form of yoga or pelvic floor stretches daily to improve blood flow for pelvic floor relaxation and sex hormone receptor sensitivity. You also need to request to see a pelvic floor therapist for an evaluation and treatment. Learn how to do reverse kegels. Doing reverse kegels will be difficult at first because your pelvic floor is tight and you have little to no awareness of these muscles, so just focus on lengthening and relaxing the pelvic floor through stretches for now. Do not do regular kegels for pelvic floor issues. Learn how to diaphragmatically breathe in 360 degrees to create expansion in your rib cage and abdomen to encourage pelvic floor relaxation. Do not breathe through your chest, and “belly breathing” isn’t the right term because the ribs need to expand as well. You can learn how to diaphragmatically breathe through an exercise such as 4-7-8 breathing. Here is a great video on diaphragmatic breathing and another video. I cannot overstate it enough: retraining yourself to properly breathe diaphragmatically is the single most important thing that you can do to heal from pelvic floor issues. Be a student of breathing: study and take notes on how to breathe better.
Stretches/Yoga poses I recommend:
Hold the Malasana/hindi/yoga squat pose for at least 5-10 minutes at least twice a day, but doing it morning, mid-day, and at night would be the best. Some get great results holding it for 15-20 minutes.This is one of the most important things for your pelvic floor because it will help lengthen and release it. Doing them barefoot is also very beneficial to strengthen your ankles and feet which are connected to your pelvic floor. Again, remember to breathe deeply down into your belly and pelvic floor for all these stretches.
Begin your stretching routine with an Exercise ball ab stretch and Upward-facing dog/cobra pose. This will help stretch your lower abs and psoas muscles so that you can get more breath deeper down into your pelvic floor for the rest of your stretches. Some people say that these types of stretches aren’t great for people who have Anterior Pelvic Tilt, which we should fix, but I still do them as it is important to stretch the lower abs that are hard to get to. You can experiment with doing them sporadically instead of every time you stretch.
This is my current personal complete stretch routine I do in order 3+ days a week:
Myofascial release on my glutes with an orb massage ball but you can use any small hard ball (don’t do this if glutes are currently sore) > Calf stretch against a wall or a yoga block which is what I use > exercise ball ab stretch > upward facing dog > (optional) Do a handful of cat cows > Supine hamstring stretch with yoga strap or an IdealStretch tool which is what I use > Kneeling hip flexor stretch > flat on back supine single knee to chest stretch > then bring knee to opposite shoulder stretch > supine figure four > I do this stretch next right after figure four > Reclined bound angle pose > (optional) butterfly stretch > (optional) A little bit of downward facing dog to stretch the calves > (optional) Lizard Pose) > (optional) Half split stretch/Half monkey pose with yoga blocks > Half-pigeon pose > Child’s pose > Wall quad hip flexor stretch > Wall figure four stretch > Wall straddle pose > Wall happy baby pose > Flat on back while pulling knees apart > kneeling with one leg, other leg out to side for adductors > (optional) Frog pose with feet together > regular Frog pose with feet separated in line with the knees > Yoga squat/malasana > Corpse pose
All these stretches are the ones I found most useful in a routine. See what works for you and develop your own routine. Consistency is the most important. This long stretching routine may not be possible for you to complete regularly so make adjustments, but doing this routine at least 3 days a week is ideal. Stretches such as the yoga squat, supine hamstring stretch, hip flexor stretches, and wall stretches are vital and should be done most days to help relax the pelvic floor. For how long you should hold each stretch, just go by how you and your body feels. Really let go, breathe, and sink into every stretch. On rest days, doing some deep breathing in child’s pose, reclined bound angle pose, flat on back while pulling knees apart, and the happy baby wall pose is really great while trying to do gentle reverse kegels.
You can also work on more individualized stretches for posture to correct anterior pelvic tilt, muscle imbalances, and to release other tight muscles, such as the upper body. Listen to your body if you need to give yourself a rest day from stretching. Adding in a 30-60 minute walk/swim on rest days is incredibly beneficial as well. Eventually, you can also try to learn isometric PNF stretching to incorporate it into some of the stretches such as the kneeling hip flexor stretch and hamstring stretch.
After working to relax and lengthen your pelvic floor through yoga and stretches, I would begin gentle body strengthening exercises that are pelvic floor safe. The pelvic floor is a master compensator. So, if the glutes, adductors, deep hip rotators, transversus abdominis, and other supportive muscles are weak, then the pelvic floor is in the prime position to pick up the slack which leads to a lot of strain on the pelvic floor which results in tightness and dysfunction. You need to strengthen the surrounding muscles to relieve tightness in the pelvic floor. This is where working with a pelvic floor therapist would be helpful to point out safe individualized exercises for you. Yoga will help strengthen your muscles in a safe way too.
The glutes and transversus abdominis in particular are very important to strengthen. Glute bridge, single glute bridge, side lying leg raises, lateral band walks can help build up glute strength. Deadbugs, Bird Dog, 8- point planks, or planks with pelvic floor-friendly modifications, can help to strengthen the transversus abdominis (TVA). Abdominal work may be triggering to your pelvic floor symptoms, especially the 8 point plank, so you can instead look into hypopressive exercises to work the TVA without overworking the pelvic floor. These exercises will help you bring more awareness to your breathing, diaphragm, TVA, and pelvic floor which are all important for recovery. Here is how to find and become aware of the TVA. Do side planks for your oblique ab muscles.
For hip/abductors do the side lying hip abduction exercise, fire hydrants, and the shinbox lunge. For the adductors, do Copenhagen adductor exercise, cossack squats, and an exercise where you squeeze a soft ball between the knees just don’t do any crunch movements with pelvic floor issues. For hamstrings, Nordic hamstring curl/glute ham raises, and single leg bridge. For the back, do supine pelvic tilt. One person even reported that dorsiflexion exercises and stretches were one important element to solve his pelvic floor issues; this is most likely because the ankle bone, like everything else including even our jaw, is connected to the pelvic floor.
Like with anything, do all these exercises in moderation and stop if you sense your pelvic floor is not responding well to them - do them one at a time to see which ones your pelvic floor can handle for now. Here is an exercise routine from another poster that has helped many people. Just be careful of the ab exercises such as the ab wheel and 5 minute planks with your pelvic floor issues - don’t over do it or avoid it if they cause too many symptoms.
Myofascial release and foam rolling to release trigger points also helps a lot of people to relax their pelvic floor muscles and improve blood flow. The glutes are the most important area to target for pelvic floor issues when foam rolling in my experience if you only had limited time. Using a soft ball to lay on and breathe deeply can help release trigger points in the abdominal muscles and psoas which can help you breathe better and relax the pelvic floor. I haven’t done it, but you can also try out a massage gun for myofascial release; just be careful and don’t use it in sensitive pelvic areas. Some men and women also report success using a therawand to release internal trigger points that are causing them pelvic floor dysfunction symptoms.
Walking and swimming for 30-60 minutes are some of the best exercises to lengthen, relax, stretch, and release your pelvic floor, boost blood flow, and help to retain and build strength in muscles that give support to the pelvic floor. Walk or swim for 5+ days a week for the best results. The breaststroke and freestyle are very helpful for pelvic floor sufferers. Along with swimming, people also use an elliptical at a low resistance to help provide a cardio workout that is safer for your pelvic floor.
Fix your posture. Pelvic floor issues and hard flaccid syndrome are closely associated with Anterior Pelvic Tilt and other postural issues. Get evaluated by a physical therapist so that they can give you exercises and stretches to fix it. You could also look into the Postural Restoration institute and see one of their providers and try to implement some of their exercises. In the meantime, here is one video playlist on how to fix APT. Another video to fix APT says to stretch the hip flexors, lower back, while focusing on strengthening the abs, glutes, and hamstrings. Make sure that you sit and walk with good posture - watch this to learn how to walk correctly - activate your glutes during each step and push off with your back foot!. I also recommend getting a standing desk to try to avoid sitting for long periods of time.
Weight training can be effective for boosting active androgen receptors in the body to increase testosterone and DHT levels. However, you need to make sure that it isn’t making your pelvic floor symptoms worse which defeats the purpose. If you are going to lift weights with pelvic floor issues, don’t lift heavy, do any intensive ab workouts, or any other exercises that can put extra strain on your pelvic floor. Do lifts where you can sit down instead of standing up. Start with yoga, stretching, and gentle body exercises to relax your pelvic floor and strengthen surrounding muscles before incorporating consistent weight training. I highly recommend, however, just sticking with yoga and pelvic floor safe body weight exercises to build strength instead. Those with PSSD without pelvic floor dysfunction may benefit a lot from lifting weights, high-intensity interval training, and doing bodyweight exercises such as squats regularly to boost androgen receptors and DHT. Remember to see a pelvic floor therapist to get evaluated first before starting any weight lifting because many people have pelvic floor issues without even realizing it.
Work on your mental health. Anxiety can worsen pelvic floor issues. Just as dogs tuck and tense their tails when stressed, we tense our pelvic floors which are directly connected to our tailbone where we used to have tails ourselves in our evolutionary history. As we are impacted by sexual dysfunction and pelvic floor dysfunction symptoms, we become anxious along with other negative emotions which leads to more pelvic floor tension symptoms due to the fight or flight mode response causing even more anxiety leading to more symptoms. It is a vicious cycle that needs to break by not becoming anxious and negative when we experience pelvic floor symptoms or hard flaccid and instead let go, accept, and realize that it is a normal process when trying to heal because sometimes our muscles that are used to that tightness don't want to let go of the tension we hold in our pelvic floors. Daily yoga, meditation, stretching, and walking will help with anxiety. I would also see a mental health therapist because all of these issues are deeply traumatic and we cannot go through this alone. We often hold tension in the form of emotions and trauma in our bodies, especially our pelvic floor and genital areas. By openly talking about these issues with a therapist, it will help us process and release our emotions and trauma that we are holding inside our bodies to improve our anxiety, relax our pelvic floor, and to let go of all of our tension. Many people who healed their hard flaccid and pelvic floor issues said that solving their anxiety and negative thoughts by talking to a mental health counselor was vital in recovery. The mind-body connection is so powerful, and it directly impacts our pelvic floor. Those who are stuck in the cycle of experiencing pelvic floor symptoms leading to anxiety and negative thoughts will also benefit from Cognitive Behavioral Therapy you can do by yourself like in this video or preferably with a trained therapist. Here is an informative mini lecture on how stress impacts the pelvic floor.
I would also definitely go on a healthy anti-inflammatory diet. Avoid caffeine, alcohol, marijuana, and other substances. Avoid foods and liquids that can trigger pelvic floor inflammation such as highly acidic fruits and veggies, carbonated beverages, very spicy foods, and artificial sugars. To maintain a healthy gut to reduce inflammation in your body I recommend trying a low-histamine probiotic supplement along with eating healthy. You should also work on preventing or fixing constipation; eat a lot of soluble fiber to not get constipated - take a supplement such as metamucil if you have to. Check the Bristol stool shape chart to identify if you are constipated because even mild constipation can contribute to pelvic floor tension. This is because the constipation leads to a lot of pressure being put on your rectum and pelvic floor leading to the muscles becoming weak and dysfunctional. I am willing to bet many of you are constipated and don’t know it because it isn’t just whether you go regularly, it is also how your stool is shaped. People with pelvic floor disorders are at a high risk of constipation which makes their tension and dysfunction worse which then worsens the constipation, another cycle to fix. I recommend getting a Squatty Potty to reduce strain on the pelvic floor during elimination.
To help heal hard flaccid and pelvic floor issues, never watch pornography again (this is vital). Go on NoFap for 90+ days to help heal your brain and body from any unhealthy pornography and sexual habits you have partaken in. Pornography leads to involuntary kegels, a tight pelvic floor, desensitizes you, and messes up the dopamine and arousal circuitry in your brain. Don’t climax too often. Learn how to reverse kegel by yourself and during sexual activities. Never edge or regular kegel - it leads to pelvic floor tightness and dysfunction - just relax your arousal through a reverse kegel. Keep your pelvic floor relaxed during sexual activities.
Stay strong and never give up. You will heal. Thank you for reading.

Well here’s the news: Mildly complex predominantly oblique horizontal tearing of the posterior horn of the medial meniscus
I meet with the ortho in about a month. Before I had the MRI I had already suspected a tear and have been done about 2 months of PT. Things have improved a ton, but just wondering what anyone else had experienced with this…
I do have a very manual labor job and I do run and lift weights. I’ve backed off the running and am still lifting with no squats or anything that puts excessive hyperflexion on the knee.

Mustelidean language family is spoken by the numerous members of the Mustelidae taxonomic family such as ferrets, polecats, weasels, martens, sables, badgers, otters and others. The number of languages is not yet determined but it is the most dispersed bestial language family. Its existence is unique and somewhat phaenomenal because in-universe, the cases of multi-species language families are fairly rare and there are no language families with common ancestry between such high taxonomic order.
The distribution of Mustelidean languages in the modern day
The hypothetical distribution of Mustelidean languages in its height c. 2,000 BP
It is believed that such wide distribution is the result of forced resettlements conducted by prehistoric advanced civilizations, which are called "dispersals" in the context of the history of the family. The physiological structure of mustelid mouths is fairly similar allowing them to acquire the proto-languages evolving into individual languages, and borrow the neighboring Mustelidean languages (in some cases).
This family had emerged c. 40,000 BC in southern or north-western part of Siberia. It is widely accepted that its first speakers could be wolverines who imposed their language to martens, weasels, sables, or all of them. There were two dispersals: the First Dispersal occured c. 35,000 BC, conducted by prehistoric Vulpine civilization and resulted in emergence of Lutrian, Kalan and probably Meleic and Wolverinian languages. The Second Dispersal occured c. 12,000 BC by Feline and Canine civilizations resulting in separation of Proto-Mustelan and Proto-American Martid into European and American branches, and of Kharzic and Meleic into northern and southern branches.
Reaching its apex somewhere around 2-3 thousand years BP, the Mustelidean language family nowadays experiencing the loss of population, area and diversity due to the human, pet and more prominent species' activity.

Classification

There are four of the most widely accepted branches of Mustelidaean languages that undisputedly belong to them: Mustelan, Asiatic Martid, American Martid and Kharzic. These subgroups are also known as "Mustelidaean Proper" because they share common features in phonetics and grammar. Their typical features include:

• being analytic or moderately fusional;
• not having cases beside nominative and oblique;
• having a number of words wihout a form of plural number (called "default plurals" or pluratives);
• having fixed or limited free SVO/SOV word order;
• having more than one series of coronal consonants (most typically dental and palatal/retroflex);
• usage of numerous copulas and Ezafe-type constructions.

Meleic is also included though it has highly divergent grammar. And finally, the position of Lutrian, Kalan and Wolverinian branches is debated. In-universe, one scholars think that their languages descend from Proto-Mustelidean and drastically diverged through the dozens of millenias; others think that these languages were just influenced by PMusd during the First Dispersal acquiring some words in the process.

• Mustelic branch is spoken primarily (but not entirely) by the members of the Mustela genus. (emerged c. 24,000 BP)
  • European Mustelic (emerged c. 10,000 BP)
    • Furritian is the most well-known Mustelidean language spoken by domestic ferrets. Considered to be a pet language on par with Feline and Canine, it has a great influence of human languages (both modern and ancient) and complicated history. Its urheimat is in Italian Peninsula, and, not unlike with Feline and Canine, its heartland is considered to be Great Britain. Being on the verge of extinction, it was revived in the 19th century, and now it is widely spoken in the UK, northern parts of Italy and Greece, and broadly spoken in ferret kennels worldwide.
    • Old Weaslish (✝) was spoken by European polecats living in Britain prior to Furritian expansion since the Roman era. Its speakers were also known as "weasels". In-universe, "weasel" was a term for pagan ferrets. Eventually, speakers of Furritian have taken over their lands and weasels were assimilated into Furritian culture. Later, the term "weasel" was applied to the least weasels living in North America.
    • European Mustelan aka Carpathian Mustelan is also spoken by European polecats and is the last remnant of the number of closely related European Mustelic languages spoken across the continental Europe. Its area is restricted to the Carpathian mountains.
  • Steppe Mustelan is spoken by steppe polecats living in southern Kazakhstan. The speakers had a strong nomadic culture and raided the sedimentary species such as badgers, cats and Bobak marmots resulting in persecution from humans and their pets. Its status is considered vulnerable.
  • American Mustelan (✝) aka Weaslish was spoken by least weasels near the Atlantic Coast of North America. Widely spoken in the past, it was reduced to one of the secret languages of the black market traders providing illicit goods to the savages in wastelands. It is the most divergent Mustelic language due to exposure to other species' languages in America.
• American Martid branch is spoken primarily by the members of Martes and Mustelinae genera. The name is traditional and counterintuitive because these languages still emerged in Eurasia, but its feature is much greater diversity in Americas rather than in Europe. (emerged c. 18,000 BP)
  • European Martid (emerged c. 12,000 BP)
    • Marté aka Martenese is the most well-known member of the entire branch. This is the common name of at least four related languages:
    • Beech Marté is what usually considered to be Marté; it is spoken in France, northern Spain, parts of Germany, Norway, Scotland and Newfoundland. It is spoken by beech martens.
    • Pine Marté is spoken by pine martens in Spain and Italy. Cunia Marté, spoken in Slovenia, Croatia and Bosnia, is very closely related to Pine and it speakers consider Cunia to be a part of their language but the speakers of Cunia disagree with that.
    • Crimmohtana and Nerinmakhtan are spoken by pine martens in mountainous regions of Crimea and Caucasus. These two languages are hardly intelligible with Pine Marté and to each other but still commonly considered to be dialects to it because they are spoken by the same species.
    • Crénn (✝) is historically important language. It was spoken by the eponymous culture of European minks. It's believed that Furritian and northern dialects of Marte acquired breathy tone via the interaction with Crénn speakers. Unfortunately, this language died in the Middle Ages as its species were extinguished.
  • American Martid Proper (emerged c. 12,000 BP)
    • American Martenese is spoken in wide territories of Canada from Ontario to Yukon. It is dominant over other bestial languages because one of American marten clans gained support from human colonists eventually taking over the entire territory of Canada.
    • Cordilleran Martenese is also spoken by American martens and it is considered to be more conservative. Spoken in mountainous parts of British Columbia and Alberta.
    • Caurinan is spoken by Pacific martens in coastal British Columbia and in parts of Washington. Humboldt Caurinan and Rockies' Caurinan are fairly divergent but commonly considered to be dialects. In Canada, both Caurinan and Cordilleran Martenese are being gradually replaced by American Martenese.
  • Erminic (emerged c. 8,000 BP)
    • Erminese Proper is spoken by stoats in northern parts of Ontario, Quebec, Nunavut and in New Zealand. Despite of not having full recognition in any state, this language is still thriving because they share different biomes with martens and being invasive species in New Zealand where even rabbits speak its deranged (obfuscated due to different species' mouth morphology) register.
    • Beringian and Haida Erminese are spoken by stoats in parts of Alaska and Chukotka, and in Haida Gwaii respectively. Once a great fighters with Wolverine savages and Kalan pirates, they refused to elaborate with humans, and they got under pressure from Husky and Malamute languages (belonging to Canid family).
  • Vison-Pekanic (dubious, probably two separate branches; emerged c. 10,000 BP)
    • Visonic is spoken by American minks in southern Alberta, Saskatchewan and Winnipeg, and in North Dakota and Wisconsin. It has a breathy tone like Furritian that made linguists propose that Crénn could influence it in the past.
    • Pekanian is spoken by fishers) in southern parts of Ontario and Winnipeg. Its quite divergent from Visonic and other local Martid languages but linguists suppose that its speakers lived together when the proto-language emerged.
  • American Guloninic (emerged c. 6,000 BP)
    • Quickhatch and Carcajou are spoken by the same species of wolverines in parts of Quebec and Minnesota. They are noticeable for having phonotactics similar to that in Wolverinian language which can be traced back to Proto-Mustelidaean assuming they spoke another Mustelidean language before the Second Dispersal. These languages are being gradually replaced by American Martenese.
• Asiatic Martid branch is also spoken primarily by the members of Martes and Mustelinae genera. Due tho proximity to Proto-Mustelidaean urheimat, they are considered to be more conservative. (emerged c. 18,000 BP)
  • Zibellinic (emerged c. 6,000 BP)
    • Siblina or Sable Proper is the most well-known member of this branch. It is spoken by sables in Siberia. Its speakers once had a great empire spanning across Siberian lands which was ruined due to human expansion and assistance of squirrels who allied with them and put their species to the verge of extinction. Nowadays, the language is on the rise but thanks to radical methods maintained by the fascist regime of the Sable Empire including cleansing of other species and mandatory breeding program.
    • In the past, sables were so widespread they had at least 3 related languages: Syublin (aka South Sable) spoken from Altai to Baikal; Sobol (aka West Sable) spoken from Ural to Ob river; and Kronok (East Sable) spoken in Kamchatka. Among them only Kronok survives to this day, the rest of them died out due to the human and its allied species activity.
    • Sigen or Siberian Martid Guloninic is also included in this branch. It is spoken by wolverines, and because the most of speakers live in Sable Empire, it's commonly considered to be a dialect of Siblina.
  • Kolonokic (emerged c. 10,000 BP)
    • Northern and Southern Kolonok (Diaoyu) are spoken by Siberian weasels in the parts of Yakutia and Amur, and in northern parts of China, Mongolia and Korea, respectively. Northern language has significant Siblina influence while southern one has Northern Kharza influence (up to having tones). On the other hand, Kronok has the significant influence from Northern Kolonok. Both of these languages are currently vulnerable.
    • Solongoi (dubious) is spoken by mountain weasels aka Solongois in northern parts of Mongolia. It is significantly different from other Kolonok languages so some linguists consider it the separate branch of Asiatic Martid. It is also vulnerable as it's under the pressure of Kharza language.
    • Itachigo and Kurotengo were once spoken in northern parts of Korea and in Primorsky Krai but were expelled into Japan due to the expansion of the Great Kharza Empire. They are spoken by Japanese weasels and Japanese martens respectively. They are the part of Juugorengō, the Japanese pet laguages sprachbund which also includes Anakumago (see below), the local dialect of Feline, Akita Inugo, Shiba Inugo (both belong to Canid) and other bestial languages.
• Kharzic branch is spoken primarily by the single species, yellow-throated martens aka Kharzas but has some speakers among Kolonoks, Solongois, Sichuan and yellow-bellied weasels, and several species of Melogale genus. (emerged c. 26,000 BP)
  • Kharzic Proper (emerged c. 14,000 BP)
    • Northern Kharza or simply Kharza is spoken by the northern half of Kharza habitat including Manchuria, Ussuriland, and Korea. Though overshadowed by Yinkisai which is the official language of Great Kharza Empire, it's still thriving and the speakers consider themself to be true Kharzas in contrast to their southern kin.
    • Kharza Proper or Yinkisai or Youyu is the most widespread language of this branch and spreads across the southern half of Kharza habitat in China. Despite being the dominant language in Great Kharza Empire, its native area is shrinking due to the human and their pets activity, and martens themselves are being oftenly exploited as a cheap labor force for the might of their true communist overlords. Sichuan weasels also speak the deranged register of this language.
  • Southern Kharzic (WIP) is the diverse branch of dozen languages spoken to the south of Himalayas and of PRC border. The most prominent members of this branch are Kanchen and Tungatha, spoken in Nepal and northwestern India. The conceived unnamed languages include spoken by Kharzas, yellow-bellied weasels, Chinese, Burmese, and Vietnam ferret-badgers meanwhile there is a different language family spoken by ferret-badgers from which Southern Kharzic languages had an influence.
• Meleic branch (?) is spoken primarily by species of Meles genus. (emerged c. 25-35,000 BP?)

This is where controversy whether it descends from Proto-Mustelidaean or just loaned it features begins: while the most of basic stems are clearly of Mustelidean origin, they typically have a fairly agglutinative morphology, SOV word order, and most of the affixes are not reconstructible to Proto-Mustelidaean. The situation is complicated with Meleic languages being more loaning than usual, and it is unclear whether some stems were loaned from PMusd or its later stages.

• Northern Meleic (emerged c. 13,000 BP)
  • Mele and Menñe are two closely-related languages spoken by European and Asian badgers in Volga Region and southern Ural to the Siberia. Menñe is official in Barsuk State while Mele is official in three domains: Meleia, Derdesh (aka Dorozhnaya Strana) and Sorkhet (aka Neftyanaya Strana), making it the most prominent Meleic language. Both species can speak on these languages interchangeably without significant speech disorders.
• Southern Meleic (emerged c. 13,000 BP)
  • Gurkani and Kanishkiyi (aka Caucasian Mele) are spoken by Caucasian badgers on the territories of Iran and Azerbaijan. A number of local honey badgers also speak a dialect of Gurkani. Both of them are under the pressure of Feline whose speakers have a pet domain in Iran.
  • Vormelan (?) is spoken by marbled polecats in wastes of Iran, Turkmenistan and Afghanistan. Their language is divergent from other Meleic languages in features such as having VSO word order, and it is debated whether it descended from one of Meleic languages or just acquired their vocabulary. Unfortunately, the speakers of this language are persecuted by humans and their pets because they refuse to abandon their nomadic culture.
• Anagumago is spoken by Japanese badgers who were displaced from badgers when Proto-Meleic was spoken. Their language had acquired Japanese, Ainu and Shiba Inugo vocabulary even more than Itachigo and Kurotengo did.
• Lutrian (?) is spoken by Eurasian otters in parts of Poland, Baltic states, Slovakia, Belarus and Ukraine. It is official in domains of Lutria and Volatia. It is renounced for unusual VSO word order, complex consonant clusters, preserving PMusd nasal and glottalized tones, and having the most cursed Cyrillic alphabet ever. Dating back to the First Dispersal, a long time ago it and likely its relatives were much more widespread across European seashores and river banks, influencing the languages of beavers, Mustelic, Marmotian, and some others. Unfortunately, due to the conflicts with humans for the river habitats their area and language were significantly reduced to the 20th century. Nowadays, the language is slowly recovering in number and territory.
• Kalan (?) is spoken by sea otters from Kuril Islands to the shores of California. There was a theory about connection between Kalan and Lutrian but now it's dated. Once a widespread species with unique maritime culture and notorious for their pirate raids on sedentary species of Japan, Alaska and Canada, during the colonization they were driven close to the extinction. To this day, Kalans made peace with humans and forbade piracy practice but this caused Kalans to abandon their livestyle and language. Only few dozens of Kalans try to preserve this language, making it critically endangered.
• Wolverinian (?) is spoken by wolverines in parts of Chukotka and Alaska probably descending from the first speakers of Proto-Mustelidaean. It is also the least included branch of Mustelidean languages because there are only traces of supposed Mustelidean forms. However, the reconstruction of Proto-Mustelidaean phonetics and grammar bears suspiciously many similarities to Wolverinian, supposing they could share similar features. Wolverinian retains polysynthetic verb-prefixing morphology and SOV word order.

Language Comparison

English	Proto-Mustelidaean	Furritian	Steppe Mustelan	Beech Marté	American Martenese	Erminese
one	*i-śil, *(a)-jɨg	yke [ˈaɪkʰ]	яӣк [ja.ˈi:k]	vñui [ˈə̃ɥ]	ˈĩ.jĩ	a.naĩ
two	*(a)-ʈi	yë [ˈjeʰ]	ӣ [ˈi:]	te [ˈtɛ]	ʈʂi	t͡ʃi
three	*ʈi-jɨg	ëjek [eʰ.d͡ʒɪk]	ӣӣк [i:.ˈi:k]	téie [ˈtøɥ]	ʈʂi.jĩ	t͡ʃĩ:
four	*ʎįɲ (?)	layt [ˈlʷɔɪtʰ]	лай [ˈlai]	lân [ˈlɑn]	lĩ.wə	lĩ:
five	*-ŋmot- (?)	shont [ˈʃontʰ]	шана̄т [ʂa:.ˈnat]	gnóch [ˈŋœ̃ʃ]	ˈŋmo.sĩ	mu.ʃĩ
six	*	eare [ˈi:.wɤ]	ӣлай [i:ˈlai]	héi [ˈhøj]	he.ˈlĩ	hi.ˈlĩ
seven	*	eakeny [ˈi:.kɛɲ]	ӣкаң [i:.kaɲ]	tsomau [t͡so.mo]	ʈʂĩ.ˈgu.wə	t͡ʃi.ˈmu.t͡ʃĩ
eight	*-ʈoHtu- (?)	aytoon [ɛɪ.tu:n]	ятâн [ˈja.tɑ:n]	tohaun [to.ũ]	ʈʂĩ.ˈwũ	t͡ʃi.ˈi.lĩ:
nine	*	bule [ˈbɯ:.ɤ]	бул [ˈbul]	culaun [ku.lũ]	kũ.ˈlũ	ka.ˈlũ
ten	*rel (?)	roul [wa.ʊ:]; yrut [aɪ.ɐtʰ]	жол [ˈʐol]	riéu [ˈʁøw]	pi:.dðũ	pi.dũ

*phonological evolution of branches not determined yet

English	Siblina	Northern Kolonok*	Kharza*	Yinkisai*	Visonic	Pekanian
one	iс [ˈɪs]	ˈi.sə	ʃɯ34 ja1 / ǐ:t34	ʂɪ34 jə1 / ji:34	ˈɔʰɥ	ˈɑj
two	ит [ˈit]	ˈi.tə	gɤ32 ja1 / ɲi:32	kɤ32 jə1 /ɲi:32	ˈʂɪ	ˈsi
three	трыы [ˈtʝɨ:]	ə.ˈtaj	ɖɯ32 ja1 / sam34	ɖɑ:n5 ə1 / sɑn5	ˈʂɪʰɥ	ˈsɑ.jɪ
four	hани [ˈha.ni]	ˈha.nə	jȁm1 a1 / si32	jan1 ə1 / sɪ:51	ˈʎi:.ɛʰ	ˈlik
five	нор [ˈnor]	ˈno.rə	wɤ32.ɺi34 ja1 / u:423	ŋʷɤ213	ˈŋɑz	ˈgɑ.hɪ
six	хибии [çi.bi:]	ˈxi:.βi	baj32 a1 / ɺy32	bəɪ32 ə1 / ʐu:51	ˈeʎ	ˈi.lɪ
seven	симянь [ɕi.mjaɲ]	ˈxu:.mɛ.ɲi	ɺi34.mu32 ja1 / t͡sit32	ʐɪu:213 wə1 / ʈʂi5	ˈʂɑ.ɔʰ	ˈsɑ.vʊ
eight	дьоосень [ˈɟo:.ɕeɲ]	ə.ˈto:.ɲi	gum1 a1 / ʝět34	kun1 ə1 / ɖɪa51	ˈsɑ.vɔ	ˈsɑ.vɑj.hɪ
nine	бiруу [bɪ.ru:]	βə.ˈru:	tum32 a1 / jy423	tun1 ə1 / kɪu213	ˈhur	ˈku.lʊ
ten	ҕяр [ˈʝar]	ə.ˈxɛr	ʝip34	dʐi:51	ˈfri.lu	ˈpi.lʊ

English	Mele*	Menñe*	Lutrian*	Itachigo	Kurotengo
one	шеррик [ˈʃɛr.rig]	сёрик [ˈʃɵ.rɪg]	ѣрай [ɔ.ˈɾɑj5]	ˈi.t͡si	ˈi.ɕɪ
two	тюк [ˈcug]	тюк [ˈcʉk]	ва [ˈvɑ5]	ˈi.tu / ˈni	ˈi.tɪ / ˈni
three	тенай [tɛ.ˈnɑj]	тенай [tɪ.ˈnɑj]	ълiѭ'н [ʌ.ɫji45.jɔ̃ˀn5]	u.ˈte: / ˈsan	ˈtɕu: / ˈsan
four	верри [ˈmbɛr.ri]	вёри [ˈmβɵ.rɪ]	ноц [ˈnɔt͡s3]	ˈho.nu	ˈhaɴ
five	шугби [ʃu.g͡bi]	сюгви [ʃʉ.ɣ͡βɪ]	ъ'кполтъ [ʌˀ.k͡pɔɫ3.tʌ]	ˈno.nu / gwɛn	ˈnoɴ / ˈgo
six	хуник [ˈxu.nig]	юник [ˈjʉ.nɪg]	ѫ'ӈлиҙ [ʊ̃ˀŋ.ɫið3]	ˈhi:.βi / ɾo.kwɛn	hi.ˈβi: / ˈʐo.kɯ
seven	тенедь [cɛ.nɛɟ]	тёнит [cɵ.nɪt]	врѫкатi [vɾʊ̃.kɑ5.tji]	ˈhi:.mɛ.i / ˈsi.t͡sjen	ɕɪ.ˈmaɴ / ˈɕi.tɕɪ
eight	тётьен [ˈcɔ.cɛn]	тётьин [ˈcɔ.cɪn]	влѣкатi [vɫjɔ.ˈkɑ5.tji]	u.ˈto:.i / ˈba.t͡sjen	ˈdʐo:.ɕɪɴ / ˈba.tɕɪ
nine	вуру [mbu.ru]	вурю [mβu.ˈrʉ]	лъмиҙ [ɫʌ.mið3]	ˈβu:.ɾu / ˈkjɔn	bɪ.ˈɾɯ / kju
ten	йер [ˈjɛr]	йер [ˈjɛr]	ѣру ɔ.ˈɾu3	ˈi.ɛ.ɾu / d͡zʲi.bʷɛn	ˈʐa.ɾɯ / ˈʑi.βɯ

Sample Text: "Once upon a time the hare and the grouse lived very well."

Furritian

Jýoh báën wë grueta näsh-e chs-kun-e ö uje fae.
d͡ʒaɪ.ˈóʰ ˈbɛɪ.éʰn wèʰ ˈgʷɯ́ʰɥ.tə ˈnàʰ.ʃɪ t͡ʃ.ˈsku.nɪ oʰ ˈu.d͡ʒɪ fɛj
[long time ago] hare and grouse have-PERF ABSTR.PL-life-PERF which COMP.ADV good

Siblina

Гуонь-енаа-м сы-й бан, бьяс мии hiлдит гуо-хи-я хуу-ҕин-ии тедьïс.
ˈguo.ɲe.na:m sɨj ˈban ˈbjaɕ mi: hɪl.ˈdit ˈguo:.çi.ja xu:.ʝi.ˈni: ˈteɟ.jɪs
AUG-ancient-PL.OBL day-PL.OBL [in that], hare and grouse AUG-PASS.COP-POSS ABSTR.COL-live-PST good

Beech Marté

Vn đer đin-'re ruéñe liebre mód ouéthođ gué vn pign órtauc tenđets.
ə̃ ˈɖɛʁ ˈɖˠĩ.ɘɾ ˈʁø.ɳɛ ˈli.bɘɾ mœt wø̃.ˈθoɖˠ ˈwø̃ ə̃ ˈpiʊŋ ˈœɻ.toʊ tã.ˈɖˠat͡s
OBL year DEM-SUBJ COP.PST hare and grouse live.PASS OBL life very good

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The knee joint works like a door hinge joint with limited motions. It consists of bones, ligaments, muscles, cartilage and other surrounding soft tissues. These bones are Femur (thigh bone), Tibia (shin bone) and Patella (knee cap). All these structures help in maintaining stability of the joint.
A Total Knee Replacement surgery is a common surgery where the damaged part of the knee is replaced by an implant to reduce pain and restore joint function. This implant consists of 4 components-

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25M. This was my diagnosis:

• Focal meniscal tear is noted in the body and posterior horn of lateral meniscus with oblique and radial component 1extending upto the inferior articular surface and two tiny parameniscal cysts in situ, largest measuring approx. 2 x 3 mm. The torn meniscal fragment is noted lying beneath the posterior horn. Rest of the lateral meniscus is normal.
  
• A tiny radial tear is noted in the posterior horn of medial meniscus with subtle extension into the inferior articular surface. Rest of the medial meniscus is normal.
  

Got surgery, doctor bsaid a part of the posterior horn was shredded with loose fibres that had t9 be trimmed a bit but the rest was repaired and looks good.
Surprisingly my surgeon said he didn't even touch the medial meniscus even after probing. Will it heal on it's own?
Also I was advised for partial load bearing on the toes right from day 1 which so was unlike what others have expressed here. I am unsure of the pain because I'm hoppen on painkillers rn but what do you think.
Overall, pumped to be on the road to recovery and back to sport! I hope it goes well!

25M. This was my diagnosis:

• Focal meniscal tear is noted in the body and posterior horn of lateral meniscus with oblique and radial component 1extending upto the inferior articular surface and two tiny parameniscal cysts in situ, largest measuring approx. 2 x 3 mm. The torn meniscal fragment is noted lying beneath the posterior horn. Rest of the lateral meniscus is normal.
  
• A tiny radial tear is noted in the posterior horn of medial meniscus with subtle extension into the inferior articular surface. Rest of the medial meniscus is normal.
  

Got surgery, doctor bsaid a part of the posterior horn was shredded with loose fibres that had t9 be trimmed a bit but the rest was repaired and looks good.
Surprisingly my surgeon said he didn't even touch the medial meniscus even after probing. Will it heal on it's own?
Also I was advised for partial load bearing on the toes right from day 1 which so was unlike what others have expressed here. I am unsure of the pain because I'm hoppen on painkillers rn but what do you think.
Overall, pumped to be on the road to recovery and back to sport! I hope it goes well!