Pelvic floor muscles are SHOT. 5DPP

They say to stop and start your urine flow to help build them back up but I literally can’t stop it. It’ll slow down a ton but not completely stop. And it hurts!!! Is that normal? I don’t know what to do to fix it!! I have 1 stitch at the bottom of my vag and 1 on each labia so I didn’t tear upwards at all. What can I do? I’m only 5 days PP so I can’t insert anything. Am I gonna feel loose when I have sex the first time? ☹️