Premature ejaculation (PE) affects around 40% of men during their lifetime, and is identified as a man ejaculating before he wants to. As it is subjective, PE cannot be defined as a specific time limit, although general consensus suggests that a man climaxing under 2 minutes may have premature ejaculation. Although some may see it as unimportant, other men are very conscious about its effect on their sexual performance, and some men may even be worried about facing disgruntled partners. Apart from the medical treatments available for premature ejaculation, there are also exercises that have been claimed to be effective in helping to treat premature ejaculation and increase the time taken before ejaculation in men.
Named after Dr Arnold Kegel, these exercises have been known to boost bladder control and improve the overall strength of the pelvic floor muscles, in particular the pubococcygeus (PC) muscle. This exercise can be performed easily and very discreetly, whether sitting at a desk or in the car, for example, without anyone else knowing. Various conditions can weaken the pelvic floor muscles, such as an overactive bladder or even diabetes, and these can contribute to a weakened bladder and premature ejaculation. Therefore performing this exercise when possible may benefit your condition. Here are some steps on how to correctly perform a Kegel exercise:
Locate your pelvic floor muscles
First, find where your pelvic floor muscles are and learn how to contract them. These muscles are used when preventing yourself from passing gas or stopping urination in full flow. The feeling is usually of the abdomen squeezing in and you may also notice that the testicles rise.
Get the correct technique
Once the pelvic floor muscles have been located, ensure your bladder is empty. When first attempting to perform a Kegel exercise, it is best to start whilst lying on your back. At this point, contract your pelvic floor muscles and hold for 3-5 seconds at a time. When you are more comfortable and your muscles are stronger then you can move on to 10-second contractions. Perform these at least 7-10 times a day anywhere you are sitting or resting, even if you can whilst standing.
Keep your focus
Keeping a strong focus when tightening your pelvic floor muscles can help in achieving better results in a shorter period of time. Focus on tightening the pelvic floor muscles alone, and don’t contract or flex other abdominal muscles, your buttocks or thighs. There is no need to hold your breath; simply breathe as normal.
Have a routine
Look to perform the Kegel exercise at least 3-5 times a day when you first start. After a while, your PC muscles will be strong enough to move up to 7-10 times. Better yet, it can be done wherever you are.
Although this exercise is useful at strengthening the pelvic floor muscles, which could in turn help to treat premature ejaculation, it should not be overused. Performing this exercise excessively could actually have an adverse effect on the prostate and negate the benefit with regard to premature ejaculation.
Stop and Start technique
This exercise is very similar to masturbation. You should masturbate on your own or through the help of a partner. When you feel that you are near the point of orgasm, you should stop. You can then continue and keep bringing yourself close to climax until it can no longer be prevented. The aim of this exercise is to help you understand where the ‘point of no return’ is. The hope is that by mastering this technique, it will be possible to engage in intercourse knowing where your peaks are and how to increase the time before ejaculation.
To prevent ejaculation when near climax, you should squeeze your PC muscles, similarly to how you perform a Kegel exercise. This essentially helps the body and mind cope with the increased arousal state, helping you to know when the onset of an orgasm is about to occur. By doing so, the range between sexual stimulation and climax can be better understood and even extended. The exercise does not provide immediate results, but after a few months, you should experience increased levels of control and duration during intercourse. If you would prefer to use medically proven treatment for the problem you can find out more information by clicking here