Premature ejaculation, although quite common, remains a taboo and a serious concern for many men, managing to affect the quality of their sexual relations and their self-esteem. Fortunately, there are specific exercises that help control and delay ejaculationIn today's post we will explain the 5 most effective ones, so that you can incorporate them into your routine and enjoy a more satisfying sex life.
What is the premature ejaculation?
Premature ejaculation is a sexual dysfunction that affects men of all ages and is characterized by the inability to Controlling ejaculation with the mind or delay ejaculation during sexual intercourse, generating dissatisfaction for both the man and his partner. Nowadays there are many treatments for this condition, as well as exercises that help to work on it. We will discuss the latter below.
Kegel exercises
Kegel exercises are a series of muscle contractions and relaxations designed to strengthen the pelvic floor muscles, specifically the pubococcygeus muscles. These muscles play a crucial role in male sexual function, controlling ejaculation, morning erection and urinary continence.
How to perform Kegel exercises
- Identify the muscles: The easiest way to identify these muscles is during urination by trying to stop the flow of urine, since they are the ones that contract to achieve this.
- Contraction and relaxation technique: Once you've identified the muscles, you can perform the exercises at any time of the day. Lie down or sit in a comfortable position, contract the pubococcygeus muscles strongly for 3 to 5 seconds, then relax for the same amount of time. Repeat this cycle 10 to 20 times.
- Progression: As you become more comfortable with the exercises, you can gradually increase the time you hold and relax, as well as the number of repetitions. Aim to do at least three sessions of 10 repetitions each day.
Strengthening the pelvic floor muscles with Kegel exercises offers several benefits for male sexual health, including:
- Improved ejaculation control
- Achieve stronger erections
- Increased sensitivity
- Reduction of erectile dysfunction
- Improved urinary continence
Stop and start technique
The stop-start technique, also known as the stimulus control technique, helps men develop control over their ejaculatory response, allowing them to delay ejaculation and enjoy a more pleasurable and longer-lasting sexual experience. The technique is based on identifying and controlling the “point of no return,” the moment before ejaculation when the sensation of ejaculating is inevitable. By learning to recognize this point, the man is able to take steps to delay ejaculation and prolong pleasure. We explain in detail how to perform this technique:
Masturbation
- Start by familiarizing yourself with the physical sensations that precede ejaculation. Masturbate as usual, paying attention to your body's signals, enjoying the sensations, and knowing that, in addition, masturbating makes you lose weight
- When you feel like you are about to ejaculate, stop all stimulation immediately. Notice the physical and emotional sensations you are experiencing at this moment – this is your “point of no return.”
- Breathe deeply and focus on relaxing the muscles in your pelvis and legs. Wait for the sensation of imminent ejaculation to diminish significantly.
- Once you feel under control, slowly resume stimulation. Pay attention to your body's signals and repeat the stop-start process several times.
Intercourse
- It is essential to establish open and honest communication with your partner, explain the stop-start technique and ask for their support and understanding.
- During sex, always pay attention to your body's signals that indicate you are approaching the "point of no return" to let your partner know when you need to stop stimulation.
- Stop genital stimulation and relax, breathe deeply and wait for the urge to ejaculate to subside. Once you feel in control, slowly resume sexual activity.
The other benefits of this technique are:
- Reducing anxiety related to ejaculating too soon
- Improved sexual satisfaction
- Strengthening intimacy and trust with your partner
Squeeze technique
The squeeze technique is a method based on the compression of the glans of the penis. type of penis just before ejaculation. This technique helps to reduce momentary arousal, thus delaying the moment of ejaculation and allowing for a longer duration of sexual intercourse. How to do it:
During masturbation
- While masturbating, pay attention to the signs that indicate you are about to ejaculate.
- When you feel like you are about to ejaculate, use your thumb and index finger to firmly squeeze the base of the glans for 10 to 20 seconds. The pressure should be firm but not painful.
- After squeezing, release and wait until the feeling of ejaculation has passed.
- Continue stimulation and repeat the process as necessary to prolong the session.
During intercourse
- During genital stimulation, watch for signs that ejaculation is imminent.
- When you reach this point, stop genital stimulation and apply pressure as explained above for at least 10 seconds.
- Wait until the urge to ejaculate subsides before resuming sexual activity. Repeat the process as needed to prolong the duration of intercourse.
Breathing and relaxation exercises
Anxiety and the stress in couples are important factors that often contribute significantly to premature ejaculation. Practicing breathing and relaxation techniques not only helps to keep calm, reduce stress, but also allows for better control during sexual intercourse, thus reducing the likelihood of premature ejaculation. Some simple examples of these are:
Deep breathing
- Inhale deeply through your nose, allowing your abdomen to expand as you completely fill your lungs.
- Exhale slowly through your mouth, feeling your body relax with each exhalation.
- perform this male hormone cycle several times before and during sexual intercourse to reduce anxiety and maintain calm.
Progressive muscle relaxation
- Sit or lie down in a comfortable, quiet place.
- Tense the muscles in your feet for 5-10 seconds and then release them, feeling them relax.
- Repeat the process with each muscle group, slowly moving up from the feet, calves, thighs, buttocks, abdomen, chest, arms, hands, neck and finally the face.
- When you're done, take a few deep breaths, enjoying the feeling of general relaxation throughout your body.
Additional benefits
- Maintaining controlled breathing and a relaxed state reduces excessive excitement and allows you to enjoy greater control over your body during sexual intercourse.
- These techniques not only help manage anxiety and stress, but also encourage greater body awareness and better management of physical responses.
- With regular practice, breathing and relaxation exercises can become powerful tools to improve your overall well-being.
Perineal pressure technique
The perineum, the area between the testicles and the anus, is a region rich in nerves and muscles that play an important role in controlling ejaculation. Applying pressure to this area often helps delay ejaculation by moderating sexual arousal and prolonging the duration of the sexual act. We explain how to do it:
During masturbation
- Pay attention to the signs that indicate you are about to ejaculate.
- Use your fingers to press firmly on the perineum. The pressure should be constant and firm enough to notice a change in sensation, but never painful.
- Maintain pressure until the urge to ejaculate subsides.
- Once the sensation has passed, release the pressure and continue with the stimulation.
during sexual intercourse
- Talk to your partner about this technique and explain how and when to apply pressure.
- During intercourse, when you feel like you are close to ejaculating, you or your partner should apply firm pressure to the perineum. There are certain sexual positions that allow direct access to the perineum, such as the missionary position.
- Wait until the feeling of urgency subsides before resuming sexual activity. Repeat the process several times.
Is premature ejaculation a problem?
Premature ejaculation becomes a Sexual problem in men over 40 years of age and a significant source of frustration and worry for both the men who experience it and their partners. However, it is crucial to differentiate between sporadic episodes and a chronic problem.
If these occur occasionally, they are usually not a cause for alarm. Factors such as stress, fatigue or lack of sleep can contribute to these isolated episodes, and in such cases, treatment is not usually required.
On the other hand, when ejaculation becomes a recurring problem that negatively affects the couple's sex life, it is essential to seek help. Persistent premature ejaculation can lead to the following consequences:
- Sexual dissatisfaction for both members of the couple.
- Low self-esteem and increased anxiety in men.
- Difficulty conceiving.
Recognizing the difference between occasional episodes and a persistent problem is key to properly addressing premature ejaculation and minimizing its impact on the couple's sexual and emotional life. The ideal is to seek professional help at specialized clinics.
Schedule an appointment at Doctor T Clinics!
En Low T Center We are a pioneering center in the field of male sexual health, specializing in the treatment of dysfunctions such as premature ejaculation, erectile dysfunction, varicocele, and other related conditions. With a team of highly qualified and experienced doctors, our clinics stand out for offering accurate diagnoses and effective treatments using the most advanced techniques available.
We understand the depth of insecurities that dealing with premature ejaculation brings, which is why we offer personalized care tailored to your needs, ensuring that you receive the best treatment possible. Our comprehensive approach focuses not only on the medical condition, but also on improving your overall well-being and the quality of your relationships.
Scheduling your first consultation is easy and convenient, you can do it online without having to leave your home. Our commitment to cutting-edge technology and guaranteed results allows us to maintain a high success rate in the treatment of various male sexual health conditions. Don't wait any longer to improve your sex life and trust the experts at Low T Center to get the care and attention you deserve through a treatment of TRT.
Conclusion
In conclusion, implementing these exercises into your daily life could make a huge difference in your ejaculation control and the quality of your sexual relations, but to do so, you must remember that consistency and patience are key. Don't hesitate to consult a health professional if you need additional guidance.
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