Premature ejaculation can be a source of frustration and embarrassment for many men, but it doesn’t have to be that way. With the right exercises, you can gain control and say goodbye to your struggles with PE. In this blog post, we’ll look at some great exercises for Premature Ejaculation. These include the start-stop technique, biofeedback, and edging. These exercises can help you have better and longer-lasting sex.
Understanding Premature Ejaculation
PE is a common sexual disorder that affects many men around the world. It occurs when a man ejaculates sooner than he or his partner would like during sexual activity. This leaves both parties unsatisfied and frustrated. While it may be an uncomfortable topic, you are not alone in dealing with it. Studies have shown that PE affects approximately 20-30% of men at some point.[1]
To understand PE, we need to know that there is no agreed definition of “normal” ejaculation time. Some experts think ejaculating within one minute of penetration is premature. Others say it depends on the person and their sexual experiences and expectations. Regardless of the definition, PE can lead to anxiety, low self-esteem, and even relationship problems.
Various factors can contribute to premature ejaculation. These include psychological, physiological, and lifestyle factors. Stress, anxiety, and depression can all play a role in premature ejaculation. The same is valid with underlying medical conditions such as hormonal imbalances or prostate issues. Additionally, certain medications or recreational substances may also affect ejaculation time.
Fortunately, there are several treatment options available for premature ejaculation. A doctor can give medications like SSRIs to help delay ejaculation. Another approach is through the use of behavioral techniques. Behavioral Techniques aim to train and recondition the body’s response to sexual stimulation. These techniques include Kegel exercises and the start-stop and squeeze techniques. Kegel exercise involves strengthening the pelvic floor muscles. The start-stop and squeeze techniques involve interrupting sexual activity to delay ejaculation.
7 Best Exercises for Premature Ejaculation
PE can be frustrating and hurt your confidence and relationship. The good news is that there are exercises you can practice to gain control and improve your sexual performance. These exercises are often known as behavioral techniques. They can help you develop skills to delay ejaculation and prolong sexual pleasure.
Kegels for Premature Ejaculation
Kegel exercises can help with premature ejaculation by strengthening the pelvic floor muscles around the penis. These muscles are important for arousal.
For guys, Kegel exercises are really good for tackling premature ejaculation. It’s a good idea to start with these exercises before trying other treatments. The best part is that Kegel exercises are easy to do and don’t need any special tools. Here are some exercises that focus on these muscles to help stop premature ejaculation:
Squeeze Method:
Lie on the floor with your knees bent and pointing upward, placing your hands flat on the ground. Draw your penis inward toward your body and hold this contraction for five seconds before releasing it. Then, squeeze your anus muscles and hold for another five seconds before releasing. Ensure that your pelvic floor muscles are fully engaged during these exercises.
Side Squeeze Method:
Lie on your side on the floor and insert a pillow between your legs to assist in spreading them apart. Squeeze your legs together, contracting the pelvic floor muscles, and hold for five seconds before releasing.
Chair Squeeze Method:
Sit comfortably on a chair. Imagine you are stopping the urine flow and squeezing your penis in that manner. Hold the contraction for five seconds. Perform each therapeutic exercise in three to five sets, with eight to ten repetitions per set.
Regularly practicing these exercises will contribute to the delay of ejaculation. If you experience pain while performing these exercises, consult your doctor for guidance and evaluation.
2. Behavioural Techniques
Therapeutic approaches for premature ejaculation can involve straightforward measures. These may include engaging in masturbation an hour or two before intercourse, which can help delay ejaculation during sexual activity with a partner.
Additionally, your healthcare provider may suggest temporarily abstaining from intercourse. Instead, focusing on other forms of sexual play can alleviate the pressure you might experience during sexual intercourse.
Start-Stop Technique
The start-stop technique is a popular and effective exercise for premature ejaculation. It involves stimulating your penis until you feel you are about to ejaculate and then stopping all sexual activity. By doing this, you give yourself a chance to calm down and reduce the level of arousal. Once the sensation subsides, you can resume sexual activity. This process can be repeated many times during a sexual encounter. The process eventually allows you to increase the time before ejaculation occurs gradually.
The start-stop technique is a behavioral therapy that aims to retrain your body’s response to sexual stimulation. It helps you become aware of the sensations before ejaculation so you can pause and delay it.
To practice the start-stop technique, communication with your partner is vital. Let them know what you are doing and ask for their support and understanding. It can be helpful to have an honest conversation about your struggles with PE and your wish to overcome them. When you work together, you can create a supportive and understanding environment. This environment will help you make progress more efficiently.
Remember, the start-stop technique requires practice and patience. It may take time before you notice significant improvements, but keep going. Consistency is key. You can recognize and control your arousal levels by practicing the start-stop technique. The more you practice, the better you become.
Squeeze Technique
The squeeze technique is another exercise that can help you gain control over PE. To delay ejaculation, squeeze the base of your penis before you feel like ejaculating. When you put pressure on the penis, you can last longer before ejaculating. This means more pleasure.
To practice the squeeze technique, talk to your partner and tell them what you’re doing. This can help create a supportive and understanding environment. When you’re about to ejaculate, pause and press the base of your penis with your fingers or your partner’s hand. Hold the squeeze for a few seconds until the urge to ejaculate subsides. Once the sensation has decreased, you can resume sexual activity.
By practicing the squeeze technique and combining it with other behavioral techniques, you can overcome PE. This may help you enjoy more satisfying sexual experiences.
3. Lifestyle Changes and Modifications
Improving one’s sexual function may be achieved through lifestyle adjustments. According to a study conducted in 2020, physical factors such as obesity, smoking, and substance misuse, as well as psychosocial factors of ED like stress, anxiety, and depression, can negatively impact sexual function.[3] Making the following changes can contribute to a more satisfying sex life:
- Avoiding the use of recreational drugs.
- Quitting smoking.
- Reducing alcohol consumption.
- Engaging in regular exercise.
- Following a balanced diet.
- Managing stress through practices like meditation, yoga, and mindfulness.
4. Practice Foreplay
Foreplay can be instrumental in prolonging sexual activity for some individuals. By focusing on foreplay, they can pleasure and satisfy their partners without the concern of ejaculating early.
A survey in the United States asked 1,055 women about orgasms. Only 18.4% said they could have an orgasm from just vaginal sex.[4] However, 36.6% said they needed clitoral stimulation to orgasm during sex.
A study from 2017 found that women had orgasms more often when they combined vaginal sex with clitoral stimulation, like oral sex or using their hands. This shows that adding extra stimulation can be helpful, especially when vaginal sex alone might not be enough for everyone to reach orgasm.[5]
5. Medications
Topical Anesthetic Agents
Creams, gels, and sprays containing numbing agents such as
- benzocaine
- lidocaine
- prilocaine
can treat premature ejaculation. These products are applied to the penis around 10 to 15 minutes before engaging in sexual activity. This helps to decrease sensation and assist in delaying ejaculation. Some of these numbing agents can be obtained over the counter. However, a prescription for a cream containing lidocaine and prilocaine (EMLA) is required. While topical numbing agents are effective and generally well-tolerated, they carry potential side effects. They may result in decreased sensation and sexual pleasure for both partners.
Oral Medications
Certain medicines can help delay orgasm, though they’re not FDA-approved for premature ejaculation. These meds include antidepressants, pain relievers, and erectile dysfunction drugs.
Antidepressants like SSRIs can delay orgasm.[6] Some SSRIs for premature ejaculation are paroxetine, escitalopram, citalopram, sertraline, and fluoxetine. Dapoxetine is used in some countries but not in the US. Paroxetine is often the most effective in the US. It takes 5 to 10 days to work and 2 to 3 weeks for full effect. Side effects can include nausea, sweating, drowsiness, and reduced libido.
Drugs like sildenafil, tadalafil, avanafil, and vardenafil can help with premature ejaculation and erectile dysfunction. They might work better with SSRIs.
6. Biofeedback
Biofeedback is another valuable tool in the arsenal of exercises for premature ejaculation. This method uses devices that give real-time feedback on your body’s physical reactions. You can identify signs of upcoming ejaculation by monitoring heart rate and muscle tension. Then, develop strategies to delay it.
Biofeedback is based on the idea that by paying attention to how your body reacts, you can learn to control it. This is particularly helpful for men with premature ejaculation. It allows them to recognize the early signs of arousal and intervene before reaching the point of no return.
Several biofeedback devices available on the market can help with this process. These devices measure your heart rate, breathing patterns, or muscle tension. They can be worn on the body or connected to an app on your smartphone. While you have sex, the device shows how your body responds in real-time.
Using this information, you can practice various relaxation techniques to help bring down your arousal levels. To calm down and delay ejaculation, you can try
- deep breathing exercises
- muscle relaxation techniques
- visualization techniques.
While biofeedback can be a powerful tool, it’s important to note that it may only be necessary for some. Some men can develop awareness of their body’s responses without needing a device. However, biofeedback can provide valuable insights for those who struggle with this. Biofeedback can assist in your journey to overcome premature ejaculation.
7. Edging
Edging is a helpful method for dealing with premature ejaculation. It means getting close to orgasm but stopping before it happens. This helps you control your arousal and last longer during sex, leading to more satisfying experiences.
To try edging, start stimulating yourself or having sex until you feel you’re about to climax. Then, take a break. You can relax, focus on your breathing, or do non-sexual things to lower your excitement. When you feel more in control, continue the stimulation and get close to orgasm again. Repeat this process several times, gradually increasing the time before you ejaculate.
Edging teaches your body to react differently to sexual stimulation. It helps you become more aware of your arousal and learn when you’re about to ejaculate, giving you better control.
A 2019 study[7] investigating treatment strategies for premature ejaculation (PE) suggests that behavioral treatments like edging may not be sufficient for the complete resolution of the condition. Instead, it may be more effective as a short-term management technique.
According to the International Society for Sexual Medicine (ISSM), women can also experience premature ejaculation, and edging may be an option for them as well.[8]
The Final Thought
Premature ejaculation is a common issue that can affect your sexual pleasure. You can improve it by doing exercises like Kegels. Be patient and do these exercises regularly. If you need help, talk to a professional. By working on these natural ways to delay ejaculation, you can boost your confidence and enjoy better sex.
Frequently Asked Questions
Can pelvic exercises cure premature ejaculation?
Pelvic exercises may help improve control, but they don’t directly cure premature ejaculation.
Do squats improve premature ejaculation?
There is no direct evidence that squats alone improve or cure premature ejaculation.
What are the remedies to cure PE naturally?
Remedies include behavioral techniques, pelvic floor exercises, masturbation before intercourse, counseling, and relaxation techniques.
What exercises help you stay longer in bed?
Regular cardiovascular exercise, strength training, and relaxation activities can contribute to better stamina in bed.
References
- Raveendran AV, Agarwal A. Premature ejaculation – current concepts in the management: A narrative review. Int J Reprod Biomed. 2021 Jan 25;19(1):5-22. doi: 10.18502/ijrm.v19i1.8176. PMID: 33553999; PMCID: PMC7851481. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851481/
- Jiang, M, Yan, G, Deng, H, Liang, H, Lin, Y, Zhang, X. The efficacy of regular penis-root masturbation, versus Kegel exercise in the treatment of primary premature ejaculation: A quasi-randomised controlled trial. Andrologia. 2020; 52:e13473. https://doi.org/10.1111/and.13473
- Mollaioli, D., Ciocca, G., Limoncin, E. et al. Lifestyles and sexuality in men and women: the gender perspective in sexual medicine. Reprod Biol Endocrinol 18, 10 (2020). https://doi.org/10.1186/s12958-019-0557-9
- Herbenick, D., Fu, T.-C. (J.), Arter, J., Sanders, S. A., & Dodge, B. (2018). Women’s experiences with genital touching, sexual pleasure, and orgasm: Results from a U.S. probability sample of women ages 18 to 94. Journal of Sex & Marital Therapy, 44(2), 201–212. https://doi.org/10.1080/0092623X.2017.1346530
- Shirazi, T., Renfro, K.J., Lloyd, E. et al. Women’s Experience of Orgasm During Intercourse: Question Semantics Affect Women’s Reports and Men’s Estimates of Orgasm Occurrence. Arch Sex Behav 47, 605–613 (2018). https://doi.org/10.1007/s10508-017-1102-6
- Singh HK, Saadabadi A. Sertraline. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547689/
- Gillman, N.; Gillman, M. Premature Ejaculation: Aetiology and Treatment Strategies. Med. Sci. 2019, 7, 102. https://doi.org/10.3390/medsci7110102
- International Society for Sexual Medicine. (2023). https://www.issm.info/sexual-health-qa/is-there-such-a-thing-as-female-premature-orgasm
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