Premature ejaculation (PE) is a common issue that many men face at some point in their lives. While it’s often a sensitive topic, there are practical solutions to manage and treat PE. One of the most effective approaches involves physical exercises that strengthen the pelvic floor muscles, improve control, and reduce anxiety. Below are ten easy exercises that can help in the treatment of premature ejaculation:
1. Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles, which play a crucial role in sexual health. By improving the control of these muscles, men can gain better control over ejaculation.
How to do it:
Identify the pelvic floor muscles by stopping your urine midstream.
Once you’ve located them, contract these muscles for 5 seconds, then relax for 5 seconds.
Repeat this process 10-15 times, 3 times a day.
2. Pelvic Thrusts
Pelvic thrusts improve the strength of your pelvic region, increasing endurance and helping you control ejaculation more effectively.
How to do it:
Lie on your back with your knees bent and feet flat on the ground.
Lift your hips toward the ceiling while squeezing your glutes and pelvic muscles.
Hold for a few seconds and then lower your hips.
Repeat 15-20 times.
3. Start-Stop Technique
The start-stop technique is designed to help you gain control over your ejaculation by delaying the climax.
How to do it:
During masturbation or intercourse, stop all stimulation just before ejaculation.
Wait until the urge to ejaculate subsides, then resume.
Repeat this process several times to increase your endurance.
4. Squeeze Technique
The squeeze technique can help control ejaculation by applying pressure to the tip of the penis, delaying climax.
How to do it:
When you feel close to ejaculation, gently squeeze the tip of your penis until the urge reduces.
This interrupts the cycle, helping you last longer during intercourse.
5. Bridge Pose
This yoga pose strengthens the pelvic muscles and improves overall body control, aiding in managing premature ejaculation.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips towards the ceiling while keeping your feet and shoulders on the floor.
Hold for 5-10 seconds, then lower your hips.
Repeat 10-15 times.
6. Squats
Squats enhance lower body strength, including the pelvic muscles, contributing to better ejaculation control.
How to do it:
Stand with your feet shoulder-width apart.
Lower your body by bending your knees as if you’re sitting in a chair.
Keep your back straight and chest lifted.
Hold for a few seconds and return to the starting position.
Repeat 15-20 times.
7. Breathing Exercises
Breathing exercises help calm your mind and reduce anxiety, both of which are critical factors in premature ejaculation.
How to do it:
Practice deep breathing by inhaling slowly for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
Do this for 5-10 minutes daily to relax your body and mind.
8. Reverse Kegels
While Kegel exercises involve contracting the pelvic floor muscles, reverse Kegels focus on relaxing them, which can also help in managing PE.
How to do it:
Instead of contracting, push the pelvic floor muscles downward, as if you’re trying to force urination or passing gas.
Hold the stretch for a few seconds, then relax.
Repeat 10-15 times.
9. Planks
Planks are a core-strengthening exercise that helps improve overall control and stamina, which can indirectly benefit ejaculation control.
How to do it:
Get into a push-up position but rest on your forearms instead of your hands.
Keep your body straight from head to heels.
Hold this position for 30-60 seconds, engaging your core muscles.
Repeat 3-5 times.
10. Yoga for Mind-Body Connection
Practicing yoga can improve body awareness and reduce stress, both of which can play a significant role in controlling premature ejaculation.
How to do it:
Incorporate yoga poses like the Cobra pose and Cat-Cow stretch into your routine.
Focus on your breath and relax your body throughout each movement.
Practice daily for best results.
Premature ejaculation is a common sexual issue affecting many men, often leading to frustration and strained relationships. Fortunately, effective treatments are available to help manage this condition, ranging from behavioral techniques and therapy to medications.
If you’re looking for expert guidance, sexologist in Delhi – Dr. PK Gupta offers specialized treatment plans tailored to individual needs, ensuring a comprehensive approach to improving sexual health. By addressing both the physical and psychological aspects of premature ejaculation, Dr. Gupta provides long-term solutions to help restore confidence and enhance intimate relationships.
Conclusion
By incorporating these exercises into your routine, you can effectively treat premature ejaculation. Strengthening your pelvic muscles, practicing control techniques, and reducing anxiety are all powerful tools in managing this condition. Regular practice of these exercises, along with patience and perseverance, can lead to significant improvements in sexual performance and confidence.