Kegel Exercises for Men – Learn How You Can Last Longer Now

Premature ejaculation (PE) is an extremely prevalent sexual disorder found in nearly half of all adult men. The psychological effects of the embarrassment and humiliation induced by this condition are enormous and in most cases go untreated. Erectile dysfunction (ED), a interrelated dysfunction, attained prominence when the remedy was accidentally discovered during clinical tests for a heart medication (sildenafil citrate) and effectively marketed by the major drug companies. PE, alternatively, has been recognized for just as long as ED however the subject is still taboo amongst most guys and partners. The irony is that your premature ejaculation problems can be successfully taken care of in your own home without taking any mind or body changing drugs and at very little cost. The problem is largely created initially by incorrect adolescent sexual habits and later on by stress and mental anxiety and is not the result of any medical or physiological problem. The remedy is to undertake a stage by stage approach to re-program the mind and body to manage your sexual sensations and with appropriate practice and dedication you will be astonished by the results.

Among the best exercises a man can perform is one that women have been working at for many decades. It was established by Dr Arnold Kegel in 1948 and is called the Kegel exercise (go figure!) and it is utilized to fortify the muscles of the pelvic floor. Dr Kegel discovered that females doing these exercises on a frequent basis averted urinary incontinence and vaginal prolapse. It was later discovered that these very same exercises have special benefits in men – benefits that can include reducing prostate symptoms and enhancing sexual endurance.

The pubococcygeus muscle or PC makes up part of the pelvic floor and is critical to the flow of semen and urine in males. The period of time it takes you to climax can be improved appreciably by building up this muscle and thereby taking command of your sexual endurance.

The muscle can be recognized when you are next in the rest room and attempt to stop the flow of urine. The big advantage of executing Kegels is that they can be performed anywhere and without detection by anyone close by. (Caution: They are NOT recommended in the course of urination – the above reference was just for recognition of the location). The proper way to perform the exercise routine is to start off slowly and incrementally increase the intensity just as you would with developing any muscle tissue group. I advise beginning by tensing the muscle for five seconds and then releasing and relaxing for five seconds. Duplicate this for ten reps and retry the set two to three times a day. Eventually you can expand the contraction time and carry out about 200 repetitions each day. Within a few weeks you can see noticeable improvement in your ejaculatory regulation and needless to say, you can last longer now.

Below are some recommendations when undertaking Kegels:

• Urinate before attempting

• I repeat, DO NOT perform during urination.

• Don’t attempt to overdo it. The muscle tissues need time to recuperate, much like developing a six pack!

• Loosen up your abdomen and thigh muscles

• Inhale whilst holding the contraction

• Practice good form with control. Quality is better than quantity

• Make use of different positions to practice – sitting, lying down and standing up. This has a subtle influence on how the muscles operate.