Hello everyone, this is u/btcalvit and this is a foundational HF CPPS routine.

The goal is to give strength and flexibility to the whole body to help your HF/CPPS and build the foundations of the body. This routine is not as intense or long as my others and as such probably isnt as effective and quick in fixing your symptoms. This routine will be more useful for people that are pressed for time, or just getting into exercise. Read the whole post for a clear idea of what you should do.

Daily: Do all of these exercises every day except rest days.

12 Minute foundation training - 12 minutes

8 point plank - 5 minutes | Try and feel the strain in the core and not the low back. If unable to target the core effectively, do some sit ups before the exercise to feel the burn in the core and isolate it better during the plank.

Hip mobility - 12 minutes

Full body flexibility - 15 minutes

3 sets of 15 Glute bridges, hold at the top for a second or two.

3 sets of 15 pushups, 3 sets of 10 or 5 if unable to do 15.

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Rest days: Do these exercises on both of your rest days, do not do the ones under the daily section.

Full body flexibility - 15 minutes

(OPTIONAL BUT RECCOMENDED) Psaos trauma release - 30 minutes

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Find some areas you feel tight in and follow the resistance stretches for those areas on your rest days ( Can also do every day if you feel like it).

Link for Resistance stretching PDF

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The goal of this routine is to build strength in the body for the more intense routines. It will still help for HF CPPS and your pelvic health regardless.