There are several exercises that can be practiced daily that will help to prevent premature ejaculation. The first exercise (the male version of the Kegel exercise) is completely discreet and can be done at virtually any time.

The second premature ejaculation exercise is much more time-consuming and involves self-stimulation. This exercise can be practiced with a partner after a certain amount of control has been gained.

These free exercises for premature ejaculation can be performed daily. Within a few weeks of practicing these exercises, a noticeable decrease in premature ejaculation will be noted.

Premature ejaculation exercise 1: flexing the PC muscle

The pubococcygeus muscle (which we will henceforth call the "PC muscle") is shaped like a hammock and stretches from the pubic bone to the coccyx, or vestigial tailbone, at the back of the pelvis. The PC muscle has two major functions: controlling urine flow and orgasmic contractions. When the PC muscle is contracted, the penis will move upward in response.

During orgasm, the PC muscle is responsible for ejaculation. The intense series of pulsations a man feels during orgasm are caused by the PC muscle. (Interestingly enough, women have a PC muscle as well -- which also contracts during orgasms.) These contractions are involuntary.

To help prevent premature ejaculation, the PC muscle should be exercised daily. Exercising the PC muscle is simple. The first step is simply to isolate the PC muscle. This is most easily accomplished during urination. While urinating, attempt to stop yourself in mid-stream. The muscle you tense to accomplish this is the PC muscle.

To exercise, simply practice flexing the PC muscle. Vary this simple flex-and-relax with flex-and-hold. A recommended exercise regimen is:

• PC flex-and-relax: 3 sets of 15 repetitions each, twice per day.
• PC flex-and-hold for 10 seconds: 1 set of 15 repetitions, twice per day.

Within 2-3 weeks of these daily exercises, you will experience the following benefits:

• Ability to delay orgasm by clenching the PC muscle during sex
• Increased forcefulness of ejaculation (ejaculate travels farther)
• Increased orgasmic intensity

With continued practice, it is possible for some men to delay ejaculation indefinitely and last as long as they want to during sex.

Premature ejaculation exercise 2: the stroking technique

This exercise helps men to prevent premature ejaculation by familiarizing themselves with their bodies and the sensations they experience leading up to ejaculation. This exercise involves masturbation, and some men may be uncomfortable with this. (Note that this is a solitary variation on the Masters and Johnson "start-and-stop" technique.)

Here's how this premature ejaculation exercise works:

Step 1: Stroke yourself
Start by stroking your erect penis with a gentle, up-and-down motion. This is preferred because this sort of stimulation feels the most like actual intercourse. Try not to pay attention to anything but the sensations arising in your penis and pelvis during stimulation.

Step 2: Pay attention to what you feel
As you approach ejaculation, you'll notice the particular sensations you feel. There is a gentle flutter sometimes described as a "tickling" sensation felt just before ejaculation. When you feel this sensation, you'll know that ejaculation is imminent.

Once you recognize the tickling sensation, you can pay attention to the feelings leading up to it. This allows you to focus on the feelings that occur before ejaculation, when it's still possible to slow down and/or stop yourself.

Step 3: Continue to analyze your pre-ejaculation sensations
When masturbating, continue to pay attention to the way your body feels immediately before you ejaculate. Do this for up to one week.

Step 4: Stop and start
Now while masturbating, bring yourself to the brink of orgasm. When you're there, stop stimulating yourself for at least 15 seconds. You'll feel the levels of excitement in your body decrease. Bring yourself to the brink of orgasm again, but don't ejaculate. Continue this for 5-6 repetitions before you let yourself orgasm.

Step 5: Increase the ejaculation delay
As in step 4 above, but continue to increase the number of times you bring yourself to the brink of orgasm before allowing yourself to reach orgasm.

Once you feel comfortable with this routine, you can bring in your partner. You may involve your partner in your exercises, or you may prefer to engage in sex play instead.

Labels: exercises, men's health, premature ejaculation

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