Two of the most common ailments experienced by men across the world happen to be erectile dysfunction and premature ejaculation.
From an inability to maintain an erection to delaying the onset of ejaculation, these conditions make it extremely difficult for a man to enjoy having sex and intimate relationships.
Evidently, this can cause a great deal of stress on any man’s psyche and love life.
It has been found that these sexual disorders or conditions can be linked to anxiety, depression and panic disorders , which is why it’s so important to normalize a healthy conversation of sexual disorders.
There are a number of different solutions that may treat these conditions such as chemical, physical and psychological treatments.
Of particular importance in today’s article is the physical treatment option that is at your disposal and this is known as kegel exercises .
A popular study measuring the effectiveness of kegel exercises over a period of 12 weeks reported that 82.5% of men who suffer with premature ejacualtion experienced an improvement in their condition and increased their sexual stamina.
Furthermore, researchers conducted a follow up with 39% of the patients and found that all of them continued to experience an improvement in their intravaginal ejaculatory latency time after 6 months of the study.
With that being said, let’s analyze and discuss in detail the most effective kegel exercises for erectile dysfunction and premature ejaculation.
What are Kegel Exercises?
Kegel exercises are a form of physical therapy that ultimately aims to improve the strength of your pelvic floor muscles.
They were designed by Dr. Arnold H. Kegel in the 1940’s and it has gained widespread acceptance in the medical world.
Kegel exercises have been shown to assist men and women to hold in their urine or control the flow of it.
Interestingly, it was discovered that these pelvic floor exercises actually contribute to the improvement of sexual issues in both women and men, particularly erectile dysfunction and premature ejaculation .
Unlike chemical treatments, kegel exercises require ongoing and frequent practice for results to show without any chemical based side effects.
It can be highly effective for mild cases of erectile dysfunction and premature ejaculation. However, in moderate to severe cases, additional intervention will be required but kegel exercises may still prove to be an effective solution when coupled with these treatment options.
The Most Effective Kegel Exercises for ED and PE
Consider the following most effective kegel exercises to support erectile dysfunction and premature ejeculation treatments.
1. Pause While Urinating Midstream
To master kegel exercises (often casually called penis exercises and dick exercises ), you must first be able to identify your pelvic muscles and this can be done during urination.
Simply stop or halt urinating midstream. Avoid tensing your butt or leg muscles when trying to do so. This will force you to focus on those key pelvic muscles that require exercise.
Just by identifying these muscles during urination, you will develop a better understanding of how to contract and control yourself during an erection.
It is recommended to do this erectile dysfunction exercise first thing in the morning when you are experiencing an erection due to a full bladder.
Alternatively, you can try to avoid passing gas or pretend to do so and this will help you to identify and work your pelvic muscles.
2. Contract and Hold Pelvic Muscles Regularly
When you have located and experienced what it feels like to contract your pelvic muscles during urination, you can start strengthening these muscles at any time of the day without urinating.
Preferably, lay down on the floor or on your bed and contract the pelvic muscles for 5 – 10 seconds at a time. In this case, squeeze your penis for a few seconds before releasing. Repeat this action for approximately 10 times in a single session.
You could also choose to do this ED exercise while laying on your side or sitting on a chair. It is also recommended to use this penis exercise at least 3 times per day. This is known as the slow kegel exercise and often emphasizes control over anything else.
For beginners, it is recommended to start with just squeezing these muscles for a slow count to 3 . Once you have gained some experience and strength, you can increase the time under tension to 10 seconds.
Alternatively, to conduct fast kegel exercises , you would simply hold and squeeze the same muscles but only for a second before releasing the squeeze or hold.
Since these are fast movements, you can conduct up to 10 pelvic floor squeezes in the same amount of time you would take to do a single slow kegel exercise.
A combination of slow and fast kegel exercises would be optimal for results.
When conducting these premature ejaculation exercises , be certain to not hold your breath.
3. Edge During Sex and Masturbation
For men who frequently suffer with premature ejaculation and may think it’s permanent , edging has been shown to increase one’s ability to delay ejaculation or an orgasm.
Stimulate your penis via sex or masturbation up until you are close to orgasm.
As you reach the climax and feel the semen rising from the testicles, completely stop engaging in any activity until you have delayed the orgasm.
Repeat this action as regularly as possible until the time between arousal and orgasm improves.
Tips for Maximizing the Sexual Benefits of Kegel Exercises
Given that you are trying to strengthen muscles, it is imperative that you conduct these exercises for a significant period of time before measuring the efficacy or progress.
Consistency is paramount for successful results which is why it is recommended that you create a routine for yourself that prioritizes kegel exercises at least 3 times per day .
Keep a journal to track the progress you have made to prolong erections and to delay ejaculation.
Lastly, it is advisable to minimize stress as this can negatively affect your results, especially if you are experiencing a great deal of pressure to fix these issues quickly.
Practice Penis Exercises for Delayed Ejaculation and ED
Kegel exercises may seem inconsequential but they can actually be a significant tool in improving erectile dysfunction and premature ejaculation.
If you choose to use kegel exercises, it is crucial that you use them on a daily basis for many weeks to gain the best results.
Consider this a small investment of time and energy for a great deal of satisfaction.
If you’re having issues with what erectile dysfunction is and how to treat it, call the team at Prestige Men’s Medical Center now to schedule an appointment to have a consultation with their experienced and specially trained medical staff.