Premature Ejaculation Exercises

Men who want to last longer in bed have options. No longer does premature ejaculation (PE) have to be a debilitating to the male sex life. While it is true that most men want to please their woman and enjoy longer-lasting sex, it is also true that almost one-third of all men suffer from premature ejaculation. That means a lot of sex has been cut short due to "pulling the trigger" too early.

Premature ejaculation is believed to have many causes and underlying problems, including anxiety, sexual performance issues, self-esteem and self-confidence issues, relationship issues, and even biological causes such as hormonal imbalances or a hyper-sensitive penis.

From all the root causes of premature ejaculation, there come many possible treatments for premature ejaculation. While there are herbal supplements, prescription medication, and topical creams and sprays that may help a man cope with premature ejaculation, there are also exercises that a man can do alone or with his sex partner.

Kegel Exercises

Many experts believe that premature ejaculation is due to a pubococcygeus (PC) muscle that is too relaxed and uncontrolled. The PC muscle is the muscle located at the base of the pelvis and connected from the pubic bone to the coccyx or tail bone. This muscle is used to close or relax the anal sphincter, as well as control the flow of urine. A man with good control over the PC muscle can stop the urine flow in midstream.

The PC muscle is also utilized during ejaculation. It contracts and pulses in order to evacuate the sperm through the penis. These contractions usually happen automatically during an orgasm. However, a man can strengthen the PC muscle in order to control when the contractions begin.

PC muscle exercises are known as "Kegel" exercises, named after the physician who invented them. These exercises are simply sets of PC muscle contractions done at periodic times during the day. The more a man can practice Kegels, the better chance he will have at voluntary control over the PC muscle and be more able to delay ejaculation.

Squeeze Exercise

This exercise is performed during sex. Just before an orgasm, the man either pulls out of the vagina or stops stimulation and squeezes the tip of the penis at the base of the head or glans. This exercise is meant to stop the ejaculation process and help the feeling of orgasm subside. The man's partner can perform the squeezing action as well. This exercise can be repeated as necessary in order to prolong sex.

Stop and Go

During sex, the man can practice the stop and go exercise in order to prevent and delay orgasm and ejaculation, and control arousal. The man or woman simply stops stimulating the penis, pulling out of the vagina if necessary, when an orgasm feels eminent. No stimulation is applied for a while as the feeling of orgasm subsides. This exercise can also be repeated as often as necessary during sex in order to delay ejaculation and prolong the sexual experience.

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Whole Body Method

PC Muscle Exercises

Pacing Your Rhythm

Distraction Method

Know Your Body