There are a few exercises (and one simple lifestyle hack) you can use to help with premature ejaculation. These are:
The pause squeeze method:
This method works by rewiring pathways in your brain, so this becomes a learned behaviour. This process is as follows:
Begin by either masturbating or starting to have sex with your partner, until you are almost ready to ejaculate.
- Either have you or your partner squeeze the end of your penis, this at the point where the head (glans) joins the shaft, and maintain the squeeze for several seconds, until the urge to ejaculate subsides
- Repeat this exercise three times or as desired before ejaculating
If the squeeze technique causes pain or discomfort, you can stop sexual stimulation for as long it takes for the need to ejaculate subsides. Follow this exercise three times or as desired.
Consistency with this practice will provide the best results in rewiring the brain until it becomes a natural response.
Pelvic floor exercises
A weak pelvic floor may reduce a man’s ability to delay ejaculation. Pelvic floor exercises are designed to strengthen these muscles. The best way to perform these exercises is to follow the below steps:
Find the right muscles: to identify the right muscles to use within the pelvic floor exercise, you can stop urinating mid-stream or stop yourself passing gas. When the muscles have been identified you can practice this sitting or lying down.
Perfect your technique: Once you are in position, tighten the pelvic muscles for three seconds and release for three seconds, complete a few rounds a couple of times a day to strengthen the muscles. Once you feel confident you can also incorporate Kegel exercises while sitting, standing, or walking.
Maintain your focus: it’s important to isolate the right muscles, and not use your abdomen, thighs, or buttocks. Also, equally important to ensure you breathe through the exercises and don’t hold your breath.
Repeat 3 times a day: consistency reaps the best results, completing these exercises three times a day will not only strengthen the pelvic floor but create a sustainable habit.