It is estimated that about 4-39% of males experience premature ejaculation (PE). It’s a common problem and can raise concerns for anyone experiencing it. It leads to lower sexual satisfaction for both parties and not just the man. It can be distressing even and may lead to more sexual problems for the person experiencing it. The sign of premature ejaculation is the same as the condition. It is simply when a man is unable to delay ejaculation. During intercourse, ejaculating happens involuntarily before both partners are ready or satisfied enough to end sex. Some men may indeed last longer than others. A study involving 500 couples intimates that the average time for ejaculation was around 5-and-a-half minutes after sex begins. As a general guideline, a man with premature ejaculation regularly ejaculates 1 minute after intercourse begins.
Causes of premature ejaculation
PE can be caused by several factors. Some of which includes
- Erectile dysfunction
- Hormonal problems
- Low levels of some chemicals in the brain responsible for sexual function (serotonin or dopamine )
- Penis sensitivity
- Performance anxiety
- Relationship problems
Causes of premature ejaculation are either physical or psychological. The only way to find out what the cause of PE is is to visit a doctor. PE can be cured if the cause of it is reversible. When it involves physical, psychological, or lifestyle factors. There are home remedies you can try to help cope with PE and improve your control in bed. Exercising is one of them.
One exercise for PE that has been tried and tested is Kegel. One study found that kegel exercise is very effective in men who have PE. in that study, forty men with PE underwent physical therapy that involved
- physio-kinesiotherapy to help with muscle contraction
- electrostimulation of the perineal floor
- biofeedback, which helped participants gain greater awareness of their body and learn how to control the muscle contractions in the pelvic floor
- Following a set of individualized exercises.
The result? 12 weeks later, when treatment ended, more than 80 percent were able to better control their ejaculation reflex. As a result, the time between penetration and ejaculation increased by 60 seconds.
How do I try Kegel exercises for premature ejaculation?
First things first. Find your pelvic floor muscles. Can you guess where they are located in the body? Let’s find out. Now imagine you were trying to pass urine or wind. Those muscles you squeeze when you try to do any of those are your pelvic floor muscles. It’s the same muscle you contract when you try to stop yourself from peeing mid-way or passing out the wind. Your pelvic floor muscles are the muscles around your genitals and anus.
Kegel exercises are easy to do and require no special equipment. You don’t need to go to a gym. You can do them while sitting or even standing. When sitting, make sure your feet are on the floor with legs slightly apart. There are different ways to do kegel exercise. You can even engage your pelvic floor muscles while lying on your back or stomach.
Contract your pelvic floor muscle,( read as try to hold in wind or urine). When you squeeze those muscles, hold and count 10, then release for another 10 seconds. Repeat several times until you think your muscles have had enough.
Proceed to a ‘fast twitch’
Squeeze your pelvic floor muscles, hold for 1 second, and relax for one second. Alternate squeeze-and-hold activity for one second each continuously until you cannot hold for too long. Then you know that session should end. Relax for a few hours and try sometime later. You should practice up to 3 times daily to derive the benefit of kegel. Gradually your muscles get stronger, and you can squeeze and hold for longer.
Front squat exercises
An increase in testosterone levels may make orgasm more intense and improve how long you last in bed. What squats exercises do is to improve blood flow to the pelvic region to help boost testosterone. To get started, stand with feet wide apart. Spread out your hands and bend your knees as if you are trying to sit. Your body weight should be over the middle of your feet. Your feet should be at a 90-degree angle with your chest. Now cross your arms over your chest to support your weight. Push yourself up to a standing position with your back and go back down to a squat position. Make sure your torso and back are in a vertical position as you move up and down.
This exercise can enhance strength along the pelvic region. It also helps to strengthen erections by making them firm. Daily kettlebell improves blood flow to the penis as well. Stand on the ground, keep feet apart. Bend your knee in a squat-like manner with the kettlebell in both hands. Drive your hip up without moving your back as you swing the handball towards your shoulder. Return to squat again and move upward with your hip to a standing position. Continue to build momentum as you repeat the process.
Bow pose yoga
Generally, yoga is known to improve stamina and is also great for strengthening the pelvic floor muscles and ramping up the energy. Lay a mat and Lie down on your stomach. Palms should face up and align with your torso. Bend your knees towards your buttocks. Close up all the space in between them. Move your arms backward and grab your feet from the part closest to your ankle. Lift your heels and thighs away from the floor. Hold the position for 15-30 seconds.
Aerobic exercise is good for cardiovascular health. It promotes good heart health, which improves sexual health and lowers the risk of a heart attack. It works on your endurance level, which translates to lasting longer in bed. Examples of aerobic exercises
- Fast walking
- Stair climbing
If exercises do not work
Some behavioral therapy can help with premature ejaculation. It involves different methods that can be applied in bed to control your body and feelings and make you last longer.
- Start and stop: your partner stimulates your penis and stops stimulation when you reach the point of orgasm. Stimulation can begin again once you regain control, say after 30 seconds. This stop and start approach can be repeated several times before you finally orgasm. Over time this can help to make you have better control in bed.
- Squeeze therapy: almost like the first, but this time around, your partner squeezes the penis. When your partner stimulates the penis until you feel like ejaculating, your partner squeezes the penis to subside the feeling until you lose erection. Repeat the technique several times before you orgasm. Continued practice can help you gain mastery over ejaculation control.
- Distracted thinking: this has to do with mind control. Distract your mind when you feel like ejaculating. Focus on non-sexual things. Make your mind wonder about business, sports, or something that happened the previous day. A wandering mind can’t stay in tune in bed. Use it to your advantage. Come back to the bedroom when you have lost your erection and begin all over again. You can wander in and out several times until you are ready to cum.
- Use condoms: for those with a sensitive penis, condoms can help them be less sensitive and make them last longer. Using thick condoms can help.
Certain minerals can help men with premature ejaculation. Low magnesium levels can contribute to PE. Likewise, studies have linked low levels of zinc with sexual dysfunction in men. Other minerals like calcium, copper, manganese, and selenium are equally essential to be sexually healthy. Consuming food rich in these different nutrients will go a long way to improve premature ejaculation. Bananas, kidney beans, chickpeas, carrots, watermelon, dark chocolates, green onion, and avocados are foods to look out for.