Exercise for Premature Ejaculation: Improving Ejaculatory Control

Nishi Kashyap
Medically reviewed by
Dr. Kaushal

Review medical content on WOW Rx Pharmacy, so that accurate drug use information is easily accessible to everybody.
Dr. Akansha is a licensed Clinical Pharmacologist. She possesses remarkable knowledge in Pharmacovigilance, prescription analysis, drug information, and drug safety services. Additionally, she is a keen learner and an educator.

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exercise for premature ejaculation

Exercise offers a holistic approach to tackling Premature Ejaculation (PE). 

It works by addressing both the psychological and physical aspects of the condition. 

Doing regular exercise has been shown to improve sexual performance and alleviate anxiety by reducing stress levels.

While there are various treatment options available, exercise is an underrated yet effective method to address PE.

However, it is important to consult a doctor before trying any therapy for PE.

In this article, we will explore some of the best exercise for Premature Ejaculation.

Kegel exercises for PE

Kegel exercises target the pelvic floor muscles. This can help improve ejaculatory control.

These exercises involve contraction and relaxation of the pelvic muscles and can be done anytime.

Kegel exercises consist of lifting and holding, then releasing, your pelvic floor muscles. 

Begin with a few repetitions at a time. Gradually extend both the duration and the number of kegels in each set or session. 

It’s recommended to perform at least two to three sets of these exercises daily.

Fact:
Kegel exercise is also beneficial for women. It can be done after childbirth or during pregnancy to improve symptoms like urine leakage.

Here’s a step-by-step guide on how to perform these exercises:

The floor lying on your back squeezes

Start by lying on your back with your hands flat on the floor. Make your knees comfortably bent, pointing upwards.

Attempt to draw your penis inward towards your body and hold this contraction for five seconds, then release.

Next, squeeze your anus muscles as if you are trying to prevent a bowel movement and hold for five seconds, then release.

Repeat steps two and three, aiming for eight to ten repetitions, and complete three to five sets.

Warning:
While performing these exercises, it’s crucial to avoid holding your breath. Holding your breath can hinder the effectiveness of the exercises and may lead to discomfort or tension.

The floor lying on your side squeezes

Lie on your side on the floor.

Place a pillow between your knees. Make sure it is sufficiently large to spread the legs apart.

Now, squeeze your legs together and hold for five seconds, then release.

Repeat step three for eight to ten times and perform three to five sets.

Sitting in a chair squeezes

Find a comfortable sitting position in a chair.

Squeeze your penis with just its muscles as if you are trying to prevent urine from coming out. 

Hold this contraction for five seconds, then release.

Repeat step two for eight to ten times, and complete three to five sets.

Allow your pelvic floor muscles to relax between each squeeze.

Yoga

Adho Mukha Svanasana-YogaSource: Jackf_from_Getty_Images
Adho Mukha Svanasana-Yoga

Yoga poses like the Ashwini mudra (horse gesture) can help improve flexibility and body control.

It can improve relaxation, reduce anxiety, and enhance control during sexual activity.

Try exercises such as deep breathing and meditation.

Deep breathing can help in calming your nerves and reducing anxiety.

Meditation techniques can help in focusing your mind and reducing stress, making it easier to control your arousal.

Cardiovascular exercise

Engaging in cardio workouts helps improve your overall stamina and endurance.

This may delay ejaculation during sexual activity.

Consider activities such as:

  • Running or jogging
  • Swimming
  • Cycling
  • Jumping rope
  • Aerobics

Consult a doctor

TreatmentSource: pixelshot
Consulting a doctor

If Premature Ejaculation continues to be a concern, it’s highly recommended to seek the expertise of a doctor or a qualified sex therapist. 

These specialists can offer treatment, support, and exercises to your specific needs. 

Their guidance can be helpful in addressing and managing Premature Ejaculation effectively.

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Conclusion

Exercise can be a beneficial way to deal with Premature Ejaculation. 

They work by improving both your physical and mental well-being. 

Kegel exercises, yoga, and cardiovascular workouts are helpful in treating PE. 

However, if the issue persists, consult with a doctor or a sex therapist for personalized help and advice. 

By combining exercise and professional guidance, you can enhance your sexual health and overall quality of life.

Frequently Asked Questions

What are the exercises for Premature Ejaculation?

For Premature Ejaculation, exercises like kegels, yoga, and cardio can help. Kegels strengthen pelvic muscles. While yoga and deep breathing reduce anxiety and improve control during sex. It is crucial to ask a doctor before trying any treatment for PE, including exercises.

How exercise can be beneficial for Premature Ejaculation?

Exercise boosts physical and mental health. Kegels strengthen muscles which involves squeezing and relaxing pelvic floor muscles. Yoga and deep breathing help reduce anxiety. Cardiovascular exercise builds stamina. These all help in controlling Premature Ejaculation.

What is a kegel exercise?

A kegel exercise involves squeezing and relaxing the pelvic floor muscles. This will help in improving control over urination, sexual function, and ejaculation. It’s done by tightening these muscles.

How yoga and meditation can help in Premature Ejaculation?

Yoga and meditation reduce anxiety and improve relaxation. It helps in controlling arousal during sex. They help focus the mind and manage stress, contributing to better ejaculatory control. This makes yoga and meditation beneficial for managing Premature Ejaculation.

Citations:
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