Premature Ejaculation Exercises
Premature ejaculation (PE) is a common sexual dysfunction that can affect men of all ages. It is characterized by an inability to control or delay ejaculation, leading to dissatisfaction or distress for both the man and his partner. While there are various treatment options for PE, including medications and behavioral techniques, exercises can also play a role in improving sexual endurance and controlling ejaculation. So let’s check out and review some of the best exercises for preventing premature ejaculation.
Pelvic Floor Exercises (Kegels)
Pelvic floor exercises, also known as Kegel exercises, are one of the most effective exercises for improving sexual endurance and preventing premature ejaculation. These exercises involve contracting and relaxing the muscles of the pelvic floor, which are responsible for controlling the flow of urine and supporting the internal organs.
To do pelvic floor exercises, start by finding the muscles of the pelvic floor by stopping the flow of urine midstream. Once you have identified the muscles, you can do Kegel exercises by squeezing and releasing the muscles for a few seconds at a time, gradually increasing the length of time you hold the muscles as you get comfortable with the technique.
Stop-Start Technique
The stop-start technique is another behavioral technique that can help to improve control over ejaculation. To do the stop-start technique, you will stop sexual activity every time you feel like you are getting close to ejaculating, and then start again once the sensation has passed. This can help to improve control and increase the time until ejaculation.
Squeeze Technique
The squeeze technique is a behavioral technique that involves squeezing the tip of the penis or the area behind the scrotum when you feel the urge to ejaculate. This can help to interrupt the ejaculatory reflex and delay orgasm. To use the squeeze technique, you can try the following steps:
- Stimulate your penis until you feel the urge to ejaculate.
- Squeeze the tip of your penis or the area behind the scrotum for about 10-20 seconds.
- Stop stimulation and wait for the urge to subside.
- Repeat the process as needed.
The squeeze technique can be used alone or in combination with other exercises or techniques, and it may take some practice to get the timing right. It is important to communicate with your partner and stop stimulation if it becomes uncomfortable or painful.
More: The Squeeze Technique: A Step-by-Step Guide for Managing Premature Ejaculation
Reverse Kegels
Reverse kegels, also known as pelvic floor relaxations or reverse kegel exercises, are exercises that involve intentionally relaxing and releasing the muscles of the pelvic floor. These exercises are sometimes recommended as a way to improve sexual function and treat issues such as premature ejaculation or difficulty achieving an erection.
The pelvic floor muscles, also known as the pubococcygeus or PC muscles, are a group of muscles that support the pelvic organs and help control the flow of urine and feces. These muscles can be strengthened through kegel exercises, which involve contracting and releasing the muscles repeatedly.
Reverse kegels, on the other hand, involve intentionally relaxing and releasing the pelvic floor muscles. This can help to improve blood flow to the penis and increase sensitivity, which can be helpful in treating premature ejaculation or other sexual dysfunction.
Pelvic Tilt Exercise
The pelvic tilt exercise can help to strengthen the muscles of the pelvic floor and improve control over ejaculation. To do the pelvic tilt exercise, stand with your feet shoulder-width apart and your hands on your hips. Tilt your pelvis forward and backward, contracting and releasing the muscles of the pelvic floor as you go.
Breathing Exercises and Techniques
Deep breathing is a simple but effective technique that can help to reduce anxiety and improve control over the body’s physical responses. To do deep breathing, take slow, deep breaths in through the nose and out through the mouth, focusing on the breath and letting go of any tension or stress. Deep breathing can be especially helpful during sexual activity to help maintain control over the overall tension in your body during sex
There are a number of breathing exercises for premature ejaculation that you can perform that should allow you to last longer in bed.
Edging Training
Edging, also known as “peaking” or “surfing,” is a technique that involves bringing yourself close to ejaculation and then backing off before reaching the point of no return. This can help to increase control over the ejaculatory reflex and improve endurance.
To practice edging, start by masturbating as you normally would until you feel close to ejaculating. Then, stop and take a break for a few minutes before continuing. Repeat this process a few times until you feel comfortable with the technique. You can also try edging during sexual activity with a partner by communicating with them and taking breaks when necessary.
Relaxation Techniques
Deep breathing and relaxation techniques can help to reduce anxiety and improve control over the ejaculatory reflex. When you feel close to ejaculating, try taking deep breaths and focusing on relaxing the muscles of your pelvic floor. You can also try visualizing a peaceful scene or using a mantra to help you stay calm and focused.
Adam Vance is a coach, researcher, and author of the Stamina Coach. He specializes in helping men last longer in bed using his unique ejaculatory control stamina-building training system.
