Sexual health
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How Pelvic Floor Exercises Helps in Managing PE
Joseph Anya
Clinical Ops
Premature ejaculation (PE) is a common concern among men, affecting sexual performance and often causing frustration and anxiety. If you’ve been struggling with early ejaculation, you may have wondered if there’s a way to take back control. While many factors can contribute to PE, one of the most effective and natural methods to manage it is pelvic floor exercises.
Pelvic floor exercises, specifically Kegel exercises, are well-known for their ability to strengthen the muscles that control ejaculation. They’re simple, discreet, and highly beneficial for improving sexual performance. In this article, we’ll explore how pelvic floor exercises can help manage premature ejaculation, the science behind them, and how you can incorporate them into your routine for better control during sex.
What Are Pelvic Floor Exercises?
Pelvic floor exercises, also known as Kegel exercises, involve contracting and relaxing the muscles that form part of the pelvic floor. These muscles support various organs in your pelvis, including the bladder, bowel, and sexual organs. When these muscles are strengthened, they can improve control over urination, defecation, and importantly for men, ejaculation.
For men experiencing premature ejaculation, strengthening the pelvic floor can help them control their ejaculatory reflex. These exercises can also enhance blood circulation to the pelvic region, increasing overall sexual health and improving erectile function.
How Pelvic Floor Exercises Help in Managing Premature Ejaculation
Pelvic floor exercises are proven to be a natural and effective method for managing premature ejaculation. Here's how they work:
1. Strengthening the Muscles That Control Ejaculation
The pelvic floor muscles play a crucial role in ejaculation control. When these muscles are weak, it can be harder to control the timing of ejaculation. Pelvic floor exercises help tone and strengthen these muscles, giving you better control over when to ejaculate.
- Contractions of the pelvic floor muscles help delay the ejaculatory reflex by controlling the pressure that is exerted on the prostate and urethra during arousal.
- Stronger pelvic floor muscles enable you to control the rhythm and intensity of sexual activity, which can significantly reduce the likelihood of premature ejaculation.
By practicing these exercises regularly, you can improve your ability to hold off ejaculation for longer periods, allowing you to prolong sexual intercourse and enhance satisfaction for both you and your partner.
2. Improved Erectile Function
Pelvic floor exercises have been shown to improve erectile function by enhancing blood circulation to the penis. A stronger pelvic floor helps support healthy blood flow during sexual arousal, which can result in firmer and longer-lasting erections.
For men with premature ejaculation, improving erectile function can reduce the psychological pressure to ejaculate quickly, thereby reducing anxiety and allowing for more control over sexual performance.
3. Better Control Over Sexual Performance
A key factor in premature ejaculation is the psychological aspect—the anxiety or pressure to perform. Pelvic floor exercises help you connect better with your body’s sensations during sex, which allows for greater control over your ejaculation response. By training your pelvic floor muscles, you can reduce the nervousness and excitement that often lead to premature ejaculation.
4. Increased Awareness of Your Body
Pelvic floor exercises can also increase your awareness of your body’s sensations during arousal. By consciously practicing muscle contractions and relaxations, you develop a better understanding of your body’s triggers and learn how to control them. This awareness translates into better control over when and how you ejaculate, ultimately helping you overcome premature ejaculation.
The Benefits of Pelvic Floor Exercises for Premature Ejaculation
There are several benefits to using pelvic floor exercises as a strategy for managing premature ejaculation. These include:
1. Non-invasive and Drug-free Treatment
Pelvic floor exercises are a natural, non-invasive, and drug-free way to manage premature ejaculation. This makes them an attractive option for men who wish to avoid medications or other treatments with potential side effects.
2. Simple to Perform Anywhere
One of the great things about pelvic floor exercises is that they are discreet and can be done anywhere—at home, at work, or even while you’re driving. With consistency, you’ll start seeing positive results without anyone even knowing you’re working on your pelvic muscles.
3. Improved Sexual Satisfaction
With better control over ejaculation, men can enjoy longer-lasting sexual experiences, leading to increased satisfaction. This helps to improve relationship intimacy and overall sexual well-being, which are often compromised when dealing with premature ejaculation.
4. Boosted Confidence and Reduced Anxiety
Regular practice of pelvic floor exercises can help reduce performance anxiety by providing you with greater control over your sexual responses. As your control improves, so will your confidence in bed, leading to less anxiety and a more fulfilling sex life.
How to Perform Pelvic Floor Exercises (Kegel Exercises) for Men
Performing pelvic floor exercises for premature ejaculation is relatively simple. Here’s a step-by-step guide on how to do them correctly:
1. Locate Your Pelvic Floor Muscles
The first step is to locate the muscles that you need to strengthen. These are the muscles you use to stop urination midstream or to prevent passing gas. Once you’ve identified these muscles, you’re ready to begin.
2. Perform the Contraction
- Tighten your pelvic floor muscles and hold the contraction for 3-5 seconds. Make sure to squeeze only your pelvic muscles—don’t tighten your abdomen, thighs, or buttocks.
- Relax the muscles for 3-5 seconds.
- Repeat the process for 10-15 repetitions in one session.
3. Increase the Duration and Intensity
As your pelvic floor muscles become stronger, try to increase the duration of the contractions to 10 seconds and the number of repetitions over time. Aim for 3 sets of 10-15 repetitions each day.
4. Consistency is Key
The key to success with pelvic floor exercises is consistency Practice these exercises daily, and over time, you’ll notice improved control over ejaculation and stronger sexual performance.
How Long Will It Take to See Results?
Like any form of exercise, pelvic floor exercises require time and consistency to show results. Typically, you should expect to see noticeable improvements in ejaculation control and erection strength after about 4 to 6 weeks of regular practice. However, for optimal results, it’s important to make pelvic floor exercises a part of your routine over the long term.
Are There Any Risks to Pelvic Floor Exercises?
Pelvic floor exercises are generally safe for most men, but like any exercise, it’s important to perform them correctly. Overexertion or improper technique can lead to discomfort or even exacerbate existing pelvic issues. If you experience pain or discomfort, it’s best to consult with a healthcare professional or a physical therapist who specializes in pelvic health to ensure you’re performing the exercises correctly.
Takeaway
Pelvic floor exercises are a natural, effective, and non-invasive solution for men struggling with premature ejaculation. By strengthening the pelvic muscles responsible for ejaculation control, these exercises can improve erectile function, reduce anxiety, and help men maintain better control over their sexual responses.
Incorporating pelvic floor exercises into your daily routine, along with other healthy lifestyle changes, can significantly improve your sexual health and confidence. Whether you’re new to these exercises or have been practicing them for some time, consistency is key. With patience and dedication, you can manage premature ejaculation and enjoy longer, more satisfying sexual experiences.
Priv provides a range of premature ejaculation treatments, including over-the-counter products and prescription PE medications, following an online consultation with a men's health doctor. Get treatment now.
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