What are the exercise methods for male premature ejaculation?
Nov 14, 2024
Source: Cainiu Health
Dr. Cao Zhiqiang
Introduction
In general, exercise methods for male premature ejaculation mainly include pelvic floor muscle training, aerobic exercise, strength training, the squeeze technique, and the stop-start technique. Patients can choose suitable exercises according to their individual conditions and persist with regular practice to improve symptoms of premature ejaculation. At the same time, it is important to maintain healthy lifestyle habits and a positive mental state, avoiding excessive fatigue and emotional fluctuations.
Generally, exercise methods for male premature ejaculation mainly include pelvic floor muscle training, aerobic exercise, strength training, squeeze technique, stop-start technique, among others. If discomfort occurs, it is recommended to seek timely medical attention and receive standardized treatment under a doctor's guidance. Specific details are as follows:
1. Pelvic Floor Muscle Training
Pelvic floor muscle exercises include anal lifting exercises and Kegel exercises. Anal lifting involves contracting and relaxing the muscles around the anus to strengthen the pelvic floor muscles. This can be performed while standing, sitting, or lying down, 2–3 times daily for 5–10 minutes each session. Regular practice strengthens the pelvic floor muscles, improves penile erection rigidity, and thereby prolongs intercourse duration. Kegel exercises are another effective method for training the pelvic floor muscles, achieved by consciously contracting and relaxing the pelvic muscle groups.
2. Aerobic Exercise
Men with premature ejaculation can also engage in aerobic activities such as jogging, swimming, and jump rope. Jogging promotes blood circulation, improves the function of various organs and tissues, and enhances disease resistance. Swimming stimulates the body's immune system, improves cardiovascular and pulmonary function, and increases physical stamina. Jump rope enhances heart function, accelerates blood circulation, and helps prevent various diseases.
3. Strength Training
Common strength training exercises include squats and push-ups. Squats strengthen the muscles of the legs, lower back, and buttocks, thereby improving overall blood circulation and increasing blood flow during penile erection. Proper form should be maintained when performing squats. Push-ups help build arm and chest muscles, which may enhance libido and sexual performance, alleviating symptoms of premature ejaculation.
4. Squeeze Technique
The squeeze technique involves placing the thumb on the upper part of the coronal groove of the penis and the index and middle fingers on the lower part, gently squeezing and moderately pulling the scrotum. This helps relieve the urgency of ejaculation and increases penile endurance.
5. Stop-Start Technique
If a man feels an urgent need to ejaculate during intercourse, he can temporarily stop penile movement until the sensation subsides before resuming sexual activity. This helps increase the ejaculation threshold and improve symptoms of premature ejaculation.
Patients can choose suitable exercises based on their individual conditions and consistently practice them to alleviate premature ejaculation. Additionally, it is important to maintain healthy lifestyle habits and a positive mental state, avoiding excessive fatigue and emotional fluctuations.
