Premature ejaculation (PE) is a common concern among men, and it can be both frustrating and embarrassing. Thankfully, there is growing evidence suggesting exercises can help improve the situation significantly. In this blog post, we will dive into the impact of exercise on premature ejaculation and outline effective workout routines to help you manage this condition more efficiently. As always, remember to share this post and explore other guides on Pelvic Floor Therapy to help you and those around you better understand this essential topic.
Does Exercise Help Premature Ejaculation Table of Contents
Before diving into the best exercises to improve premature ejaculation, it's vital to understand what causes it in the first place. The specific cause of PE can be multifaceted, including factors such as anxiety, guilt, or even unrealistic expectations regarding sexual performance. Additionally, physical factors like an overly sensitive penis, hormone imbalances or nerve disorders can also significantly contribute to this condition.
Now, let's discuss how exercise can help treat premature ejaculation. Several studies have demonstrated that regular exercise not only reduces stress and anxiety (two common factors resulting in PE) but also improves blood flow and strengthens the pelvic floor muscles, thus directly impacting your ability to control ejaculation.
The following workout routines have been found particularly helpful for managing premature ejaculation:
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Known for their benefits in improving pelvic floor muscle strength, kegel exercises target the pubococcygeus (PC) muscles responsible for ejaculation control. To perform Kegels, locate your PC muscle by stopping the flow of urine midstream. Tighten and hold the muscle for a few seconds, and then release it. Aim for at least three sets of 10-15 repetitions per day. Gradually increase the hold time as you become more experienced.
Aerobic exercises like brisk walking, jogging or cycling can effectively reduce stress and anxiety levels, both of which contribute to premature ejaculation. Aim for at least 30 minutes of moderate aerobic exercise most days of the week to feel the benefits.
Yoga and Meditation
Both yoga and meditation are well-known for reducing stress, promoting relaxation, and increasing body awareness. As stress and anxiety are significant triggers of premature ejaculation, incorporating these practices into your daily routine can have a positive impact on managing this condition.
Though not technically an exercise, the start-stop technique can prove helpful in improving ejaculation control. During sexual activity or masturbation, halt the stimulation when you're close to ejaculation and allow your arousal to subside. Repeat this process several times to train your body to gain better control over ejaculation.
It’s important to remember that results will vary from person to person when it comes to using exercise routines for addressing premature ejaculation. What works for one person may not achieve the same results for another. Consistency, patience, and persistent practice are crucial components of successfully implementing these exercises in your life. And remember, you might also want to consult with a healthcare professional or pelvic floor therapist to find the best approach that works specifically for your individual needs.
In conclusion, incorporating exercise routines like Kegels, aerobic workouts, yoga, and meditation into your daily life can significantly impact premature ejaculation management. Do not let premature ejaculation rule your relationships and sexual experiences. Try implementing these exercises to take control of your sexual health and improve your overall quality of life. Share this post with your friends, and explore Pelvic Floor Therapy's blog to learn more about similar topics that matter to you.