Excessive fapping has caused me to have weak pelvic floor muscles, what to do?

Hi. I fapped for years using my bed sheets as a fap doll. I inserted the bedsheets between my legs and humped them to ejaculation. This has put a lot of pressure on my ball sacks and pelvic area muscles.

After a while of doing this my pelvic area muscles have become weak. I feel weakness in that area. Lately, when ejaculating I feel a burning sensation in my pelvic muscles, (under my ballsack to my butt crack). I can't contract my pelvic muscles strongly, and when I contract my pelvic muscles they start shaking excessively and I instantly lose contraction-strength (I don't what vocabulary to use, I hope you understand this, English isn't my first language.)

As a result of this, I have quit watching porn and masturbating cold turkey 3 days ago. Installed a day-counter app (today is the 3rd day). I also googled about exercises for weak pelvic muscles and I found one that is simply just squeezing the pelvic muscles for 10 seconds for 10 repetitions and 3 sets every day. The medical site claimed this exercise called (kegel) will strengthen the area and rehab it over weeks and months.

I don't know what else to do. I feel scared and as of now I did what I could: (stopping porn & fapping) and (doing this squeeze-the-area for 10s (10x3) a day exercise thing).

Also, what is this condition called if there is a name for it? And what to do?

 

Thank you. I'll do that, it's the same exercise I have read but this is more in depth, thanks!