Premature ejaculation as well as erectile dysfunction are said to affect most men at some point their lives. They are hardly ever anything to worry about however, even after happening once, it can have a damaging psychological effect and cause feelings of anxiety over fears it may happen again and again. If you are in the middle of having sex and you climax too soon then this can have a detrimental effect on self-esteem and self confidence the next time you have sex. Kegel exercises could help reduce the chances of premature ejaculation which in turn will decrease anxiety and improve sex life.
What exactly are kegel exercises?
Kegel exercises are a technique which is used to exercise the pubococcygeus (PC) muscle. The PC muscle is what helps manage the flow of urine, help control ejaculations and prevent incontinence. Kegel exercises have existed for centuries but weren’t properly developed until Dr.Arnold Kegel realised how beneficial they could be to not only men but women as well. The kegel exercise involves clenching and unclenching the PC muscle which experts claim strengthens it.
Have you ever tried to stop peeing mid stream for any reason? If so then it was your PC muscle that allowed this to happen. The PC muscle closes the urethra and in doing so stops the bladder from expelling its contents. It’s generally very easy for men to identify it because when you have an erection and then tense your pelvic floor muscle it will cause your penis to “jump”. The PC muscle is a thick hammock-like muscle that starts at the pubic bone and goes all-around to the tail bone. A strong PC muscle is crucial for urinary health and sexual wellbeing.
How can they help with premature ejaculation?
As we previously mentioned, kegel exercises are incredibly helpful in strengthening the pubococcygeus muscle and consequently could deliver additional control over when you ejaculate and the flow of urine. These exercises could be of enormous benefit with regard to men who are prone to premature ejaculation. The great thing about kegel exercises are that they can be carried out almost anywhere but the PC muscle, just like any other muscle,needs to be rested. It should be noted that these exercises will not improve your situation other night, it will take a couple of months.
When exercising the PC muscle you must ensure that you are not just tensing your abdominal muscles, buttocks or upper thighs as will not be particularly effective.
Below we have suggested a few simple kegel exercises for you to try.
Remember: These types of exercises are intended to be done with the PC muscle and not the hands.
Kegel Exercise 1:
1: 3 x quickly clench and release repeatedly for 10 seconds. Then take a 10-second break in between sets.
2: 10 x clench and release repeatedly for 5 seconds. Then have a 5-second break between|in between sets.
3: Tense up and hold your PC muscle for 30 seconds. Have a 30 second break between sets.
Kegel Exercise 2:
1: 10 x clench and hold your PC muscle for 5 seconds. Release and then repeat.
2: 3 x quickly clench and then release your PC muscle 10 times.
3: 3 x clench and release your PC muscle, or alternatively, you could do it for long and then short bursts for a count of 10.
4: 1 x tense up your PC muscle and for as long as you can. Try and aim for 2 minutes. You could do the 2 kegel exercises for a week and see if you notice a difference.
Please keep in mind that these exercises are designed to strengthen the PC muscle and will take time before you notice a huge difference. Start off slow, then slowly build your way up as you would when strengthening any other muscle and make sure you DON’T overdo it.
Disclaimer: These exercises are intended for educational purposes only and are not a substitute for medical advice. They are not intended to diagnose or treat any medical condition. If you have any concerns then you should visit your doctor. These exercises are carried out at your own risk and we cannot be held liable for any injury caused.