Reverse Kegel Routine

Hello guys,

Over half a year ago I started kegling and since then I have pelvic floor problems. This also often when I piss and try to Finish as quickly as possible

Therefore, I wanted to ask:

How do I execute reverse kegels correctly? How many times a day? Is there a training plan? What do I have to pay attention to? Is there a good video about this? Can i do something wrong? Do i Need to do it for my hole life?