10 Best Exercises to Deal with Premature Ejaculation
Do you know what’s bad for your relationship? Unable to communicate with your partner freely about your problems. Such a situation arises when your problems are something you don’t feel comfortable sharing with anyone. However, you should know that for any relationship to sustain for a long period of time, communication is necessary. If you have been failing to last longer in bed lately, you might be suffering from what is known as premature ejaculation (PE). Premature or early ejaculation is a condition in which a man ejaculates sooner than he or his partner wants him to. And this condition makes sex less enjoyable. A man ejaculates in less than a minute and his partner’s sexual desires are left unfulfilled. Premature ejaculation is a challenging situation to deal with. While often thought to have psychological reasons, it can be caused due to various physical reasons as well. A combination of sex therapy and drugs such as Poxet 60 mg has been known to be useful for the treatment of premature ejaculation. However, one size doesn’t fit all. Therefore, there are exercises that can help you to deal with premature ejaculation naturally without wondering about having to deal with any of the side-effects of the drug.
1. The Stop and Start Method
This method deals with attaining orgasm and reaching the point of no return. While you’re approaching the point of no return, you should stop stimulation and any thrusting that might be involved. Do this a couple of times in a week and try to understand your ejaculation and orgasm process. This will ultimately help to delay your ejaculation and fight the ill-effects of PE.
2. Kegel Exercises
Kegels or pelvic floor exercises help to strengthen your pelvic floor muscles that are responsible for ejaculation. Weak pelvic floor muscles can make you ejaculate sooner than expected. To perform kegel exercises, you need to identify your pelvic floor muscles. For this, you should stop urinating midway or tighten the muscles that keep you from passing gas. The muscles that you use to do these activities are pelvic floor muscles. Once you have identified them, you should start working on them. Contract them for three seconds, and then relax for three seconds. Try doing 10 repetitions 3 times a day.
3. The Squeeze Method
Also known as the squeeze-pause method, this technique involves stimulating the penis until you’re ready to ejaculate. When you’re approaching orgasm, squeeze the end of your penis and hold it for a few seconds. You should hold it until you no longer feel the urge to ejaculate. Repeat this a few times until you gain control over ejaculation. If you find discomfort or pain during this technique, you should stop it and switch to the ‘Stop and Start’ method instead.
4. Deep Breathing Exercises
Deep breathing exercises like meditation help to calm sensory nerve impulses and prevent you from ejaculating early. Taking deep breaths also helps the blood to get oxygenated and reduces stress and tension in the body. Take a deep breath and hold it for at least 3-4 seconds, and then slowly exhale. Repeat the same process daily. For people suffering from anxiety and stress-related disorders, deep breathing can be really helpful.
5. The Clamp Technique
The Clamp technique can be a bit painful but is considered effective in dealing with premature ejaculation. For this, you need to grab your penis 1.5 inches below the head of the penis and hold it firmly when you’re about to ejaculate. This will keep you from ejaculating and you’ll even lose the urge to ejaculate. This technique is somewhat similar to the squeeze technique.
6. Try Different Sex Positions
“Male-dominant positions such as missionary involve thrusting of the penis that allows the man to ejaculate sooner than he wants to. Trying sex positions that put less pressure on your penis can be helpful in delaying ejaculation”, says Dr. William Henderson, a physician at Hisblue.
Positions such as ‘spooning’ and ‘woman on top’ can help you have a good time with your partner in bed.
Strength and weight training exercises help to increase your testosterone levels. However, exercises such as squats can also increase blood flow to the pelvic region making your orgasms more satisfying and intense. For this, you should keep your feet shoulder-width apart. Bend your knees and sit back with your hips. Bend as much as you can and come back to the starting position. Make sure your head and back are straight throughout this exercise. Try doing 3 sets of 10 repetitions each.
8. Try Taking Things Slowly
Having a great sexual experience doesn’t only involve the thrust of the penis. It is about getting the utmost pleasure. Being gentle and taking things slowly can help ease off anxiety and hold your orgasm for a while. While you’re approaching orgasm, stop any stimulation and involve yourself in some foreplay activities. This can help keep you going for a while and delay the ejaculation process as well.
9. Kettlebell Swings
A study from Harvard Medical School suggests that strong pelvic floor muscles help to enhance rigidity during erections and stop blood from leaving the penis. Exercises such as kettlebell swings help to strengthen the posterior chain and pelvic region, thereby enabling you last longer in bed.
10. Barbell Hip Thrusts
Exercises such as barbell hip thrusts help to enhance glute strength, hip mobility, and thrusting capacity. This is something that is quite useful during sexual intercourse. Training glute muscles can essentially help you with premature ejaculation. For this, you need to rest your upper back on a bench and your feet flat on the floor. Place a barbell on the crease of your hips and raise your hips until you form a straight line from your shoulder to the knees. Practice 3 sets of 10 repetitions each.
The Bottom Line
It’s normal to feel embarrassed about a sexual concern such as premature ejaculation. However, looking for viable treatment options can help you save a fortune. The communication gap that arises in the relationship can be bridged if you open up with your partner and look for a possible solution. While medications and sex therapy can be really helpful, there are natural cures such as exercises that can be done to fight the symptoms of PE. Training pelvic floor muscles and strengthening them can definitely help you to treat premature ejaculation effectively. If you still find trouble managing premature ejaculation, a guide on how to not cum fast can help.
Make sure you reach out to a medical professional who can help determine the root cause of the problem and provide a suitable treatment for the same.