If you’re struggling with premature ejaculation, it’s essential to realise that you are not alone. Many men deal with this medical condition at some point in their lives, but unfortunately, it can still evoke feelings of shame and embarrassment. As a result, premature ejaculation is something that’s not often openly discussed among friends or family.
These days, you will find a number of ways that you can treat premature ejaculation, including medications and at-home exercises. In this article, you’ll learn some of the key facts about the treatment of premature ejaculation, including specific types of exercise you can try to alleviate the condition.
Premature ejaculation (abbreviated as PE) is a condition in which a man ejaculates sooner than he or his partner would like while having sexual intercourse. It is most often experienced by men under the age of 35, particularly among teenagers. However, premature ejaculation can affect men of all ages and can occur at any point in life.
In fact, experts say that premature ejaculation is the most common form of sexual dysfunction, with 50% of all men experiencing it at some point in their lives. Fortunately, men who are grappling with premature ejaculation have options for dealing with it.
While there is a range of specific exercises that help with premature ejaculation, most of them focus on strengthening your pelvic floor. In men, the pelvic floor is a set of muscles that support the bladder and bowel (also known as the pelvic organs).
By strengthening the pelvic floor, you will have more control over the organs within it. This allows you to perform basic functions related to contracting and relaxing your bladder and bowel to use the bathroom. The pelvic floor also plays a pivotal role in sexual function, making it possible for men to gain an erection and ejaculate.
In one study, men who had experienced lifelong problems with premature ejaculation were asked to practice regular pelvic floor exercises over a period of 12 weeks. Of the participants, 82% reported that they saw improvements in their time to ejaculation.
Kegels are the most popular and effective form of pelvic floor exercise. To perform this exercise, you will first need to find your pelvic floor muscles. You can easily identify these muscles by actively stopping the flow of urine while you’re going to the bathroom.
From there, contract the muscles for a few seconds before releasing for another few seconds. Repeat this exercise three times per day to notice improvement. Make sure not to hold your breath while you contract and release your muscles.
In addition to Kegels, you can also strengthen your pelvic floor with regular exercises that you can complete at the gym or at home. For example, you likely already know that squats are a fantastic way to increase strength and improve your cardiovascular health. But did you know that squatting can also increase blood flow to your pelvic muscles? In turn, this helps you have better orgasms.
To do a squat, begin with your feet hip-width apart. Slowly bend your knees and then gradually lower your buttocks toward the floor with control, while keeping your feet flat on the ground. Keep your back straight as you go down and align your knees over your toes. Return to your standing position, while tightening your pelvic floor muscles. Repeat this motion ten times.
If you have a kettlebell, you can incorporate kettlebell exercises into your routine to improve pelvic floor functionality. To do a kettlebell swing, begin with your feet spread slightly wider than your shoulders and set the kettlebell on the ground in between your legs. Once in position, lower your knees to pull the weight up with both hands. From there, thrust your hips forward and swing the kettlebell upward to hit shoulder height, while keeping your back flat. Repeat this motion ten times.
There are also some techniques that you can try in the bedroom. For instance, the “squeeze” technique (also known as “pause-squeeze” or “stop-squeeze”) is performed during sexual intercourse or masturbation to delay ejaculation. With this exercise, you will need to begin sexual activity as usual, making sure to stimulate the penis so that you maintain an erection. Once you feel that you are nearly at the point of ejaculation, pause intercourse. Then you or your partner should squeeze on the head of your penis until the urge to ejaculate subsides. You can repeat this tactic as many times as you would like, in order to delay climax.
Medical treatment is another option to treat premature ejaculation, and it can be used in tandem with the exercises described above. One popular treatment involves the use of oral strips, which dissolve on the tongue and begin working quickly. These strips are discreet and simple to use, which make them a fantastic option for fixing premature ejaculation. However, you should note that these strips are not a miracle cure.
Before beginning any type of exercise routine or at-home treatment, you should consult with a medical professional who can assess your history and develop a customised plan that’s right for you. In particular, you should seek out a medical team that has deep experience diagnosing and treating men’s health issues, including premature ejaculation.
At Men’s Health Direct, we are an online medical clinic specialising in helping men solve their most personal medical concerns by offering a convenient approach to men’s health. In addition to treating premature ejaculation, we can also answer your questions about erectile dysfunction, hair loss and mental health.
It’s incredibly easy to get started. To schedule a confidential chat with our medical team, simply call us on 1800 200 500 or request an appointment on our website. Our Australian-registered doctors will then review your submission and develop a personalised treatment plan based on your specific needs and requirements. Finally, our pharmacy team will put your medications together and ship them in a discreet package – delivered directly to your home.