7 Effective Exercises to Help Manage Premature Ejaculation

1. Kegel Exercises: Kegel exercises are widely known for their benefits in improving bladder control, but they can also be helpful for managing premature ejaculation. These exercises target the pelvic floor muscles, which play a crucial role in ejaculation control. To perform Kegel exercises, follow these steps: a) Find the right muscles: Start by identifying the muscles used to stop the flow of urine midstream. These are the pelvic floor muscles. b) Practice contractions: Squeeze and hold these muscles for 5 seconds, then release for 5 seconds. Repeat this process 10-15 times, three times a day. c) Gradually increase intensity: Over time, increase the duration of contractions and the number of repetitions.

2. Reverse Kegels: While Kegel exercises focus on contracting the pelvic floor muscles, reverse Kegels involve relaxing and stretching these muscles. This exercise can help in gaining better control over ejaculation. Here's how to do reverse Kegels: a) Find the right muscles: Just like with regular Kegels, identify the pelvic floor muscles. b) Relax and stretch: Take a deep breath and consciously relax the pelvic floor muscles. Focus on pushing out, as if you're trying to urinate forcefully. Hold this stretch for a few seconds and then release. c) Repeat and increase duration: Perform 10-15 repetitions of reverse Kegels, gradually increasing the duration of each stretch.

3. Start-Stop Technique: The start-stop technique is a popular exercise that aims to enhance control over ejaculation by practicing interruption during sexual activity. It involves the following steps: a) Begin solo: Start this exercise on your own to get familiar with the sensations and build control. b) Stimulate and pause: During masturbation, stimulate yourself until you feel close to ejaculation. Then, pause and allow the sensation to subside before continuing. Repeat this process a few times before allowing ejaculation. c) Involve a partner: Once you feel comfortable, incorporate your partner into the exercise. Communicate and experiment together to find a pace that helps delay ejaculation.

4. Squeeze Technique: The squeeze technique, similar to the start-stop technique, focuses on interrupting sexual activity to prevent premature ejaculation. Here's how to perform it: a) Begin stimulation: Engage in sexual activity, whether alone or with a partner, until you feel close to ejaculation. b) Apply pressure: At the point of feeling imminent ejaculation, apply firm pressure with your thumb and forefinger to the base of the penis. This pressure helps reduce arousal and delay ejaculation. c) Release and resume: Hold the pressure for a few seconds until the urge to ejaculate subsides. Then, release the pressure and continue with sexual activity.

5. Pelvic Floor Muscle Training: Apart from Kegel exercises, other specific pelvic floor muscle training techniques can assist in managing premature ejaculation. These exercises involve the coordination of multiple muscle groups and can help improve overall ejaculatory control. Some techniques include: a) Squatting exercise: Stand with your feet shoulder-width apart, squat down as low as possible, and then rise back up. This exercise engages the pelvic floor muscles and helps strengthen them. b) Pilates and yoga: Engaging in Pilates or yoga can help improve body awareness, posture, and pelvic floor strength. Focus on poses and exercises that engage the core and pelvic floor muscles.

6. Sensate Focus Exercises: Sensate focus exercises are commonly used in sex therapy to promote intimacy and control over ejaculation. These exercises involve progressive stages of sensual touch and can be practiced with a partner. Here's how it works: a) Stage 1: Start with non-sexual touching, focusing on exploration and pleasure without the pressure of intercourse or orgasm. b) Stage 2: Gradually progress to more intimate touch, exploring erogenous zones, and enjoying the sensations. c) Stage 3: Eventually, incorporate genital touch, focusing on maintaining control and delaying ejaculation.

7. Breathing and Relaxation Techniques: Managing premature ejaculation also involves addressing the psychological and emotional aspects of sexual performance. Breathing and relaxation techniques can help reduce anxiety and promote a more relaxed state during sexual activity. Consider the following approaches: a) Deep breathing: Practice deep diaphragmatic breathing to help calm your mind and relax your body. Inhale deeply through your nose, expanding your abdomen, and exhale slowly through your mouth. b) Progressive muscle relaxation: Begin by tensing and then releasing each muscle group in your body, starting from your toes and moving up to your head. This technique promotes overall relaxation and reduces tension during sexual activity.

Conclusion 

Incorporating exercises into your routine can be a valuable approach to managing Sexologist in Delhi. Remember that results may vary, and consistency is key. Experiment with different exercises, be patient with yourself, and communicate openly with your partner throughout the process. While these exercises can be beneficial, it's important to consult with a healthcare professional or a sex therapist for personalized advice and guidance. By combining exercises with other treatment options, such as therapy or medication, you can develop a comprehensive approach to managing premature ejaculation and improving your overall sexual well-being.