Health How Pelvic Floor Exercises Can Help Reduce Incontinence and Improve Sexual Performance in Men

Here’s how and why you should be including them into your workouts

By Mens Health

This article is a repost which originally appeared on Men’s Health

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key takeaways:

‧ Men often face incontinence as they get older

‧ Maintaining pelvic floor fitness can help to alleviate incontinence and maintain/improve sexual performance

‧ The Kegel Exercise is widely recommended for pelvic floor health

A common health issue that many men face as they get older is incontinence. Erectile dysfunction and low libido are also problems that come with ageing. Thankfully, there are specific exercises you can do to reduce the impact of these issues and stop them from occurring frequently.

In a recent interview with the Daily Mail, Joe Ward spoke about his health issues after emergency back surgery and surviving sepsis. Following the incident, Joe, at the age of 30, experienced double incontinence and was unable to function sexually. To further complicate things, he was told he would have to use a catheter for the rest of his life.

‘For six months, I had to use pads — like someone 50 years older than me — because I was having leakages and accidents,’ Ward told the paper. ‘It was tough, especially in social situations. And for a long time, I didn’t feel like a real man because I couldn’t function sexually, which was very upsetting.’

Despite the effect this was having on multiple areas of his life, he was shown some simple pelvic floor exercises to improve these issues, exercises which he believed made a significant improvement.

Pelvic floor exercises have been shown to support a range of health problems. According to research, pelvic floor exercises could benefit men who are effected by erectile dysfunction, premature ejaculation, urinary problems and those who would like additional help in the bedroom. Published by NeuroQuantology, the study showed that pelvic floor exercises effectively reduced urinary incontinence and improved erectile function in those recovering from prostate operation.

What Are the Pelvic Floor Muscles?

The pelvic floor muscles stretch from the tailbone to the pubic bone. They work as a supportive sling of muscles that support the bladder and bowel organs as well as assisting sexual function while protecting the organs.

According to the NHS, the pelvic floor muscles contract when you cough, sneeze or laugh; preventing leakage of urine. They are kept under slight tension so that when you pass urine or open your bowels the muscles should relax and then tighten afterwards. This prevents leakage and controls the passing of urine, bowel and gas motions.

What Are Pelvic Floor Exercises?

Pelvic floor exercises include engaging your pelvic floor muscles and squeezing them for a certain amount of time. This can also be referred to as a ‘kegel’ exercise. To do so:

  • Stand, sit or lie comfortably with your legs slightly apart.
  • Engage your pelvic floor by imagining you are trying to stop yourself from passing wind or passing urine.
  • Squeeze the muscles and hold before relaxing again.

Once you have mastered these steps, the NHS recommends you try to hold the contraction for as many seconds as possible up to 10 seconds. It then recommends to rest and then repeat the process 10 times. After this you can repeat quick contractions for 10 repetitions.

Hemorrhoids, Edema, and Emotional Visualizations: Ask The Experts

Hemorrhoids, Edema, and Emotional Visualizations: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about training with hemorrhoids, preventing/dealing with edema, and Emotional Visualizations.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I’ve got hemorrhoids and it’s been bugging me to get a good workout in. Are there any exercises I can do that won’t make the problem worse?

Al: Hemorrhoids can wreak havoc on male enhancement training- mainly due to the proximity of the pelvic floor to the anus (and resultant fissures).

It may be a good idea to engage only in activities which DO NOT stress the pelvic floor- like more intense stretches and Kegels– at least until your situation improves. So light edging may be OK, but if even this causes discomfort then you’re better off taking a break until your situation improves.

 

Q. I sometimes get edema swelling after my pumping, but not at other times. What can I do to prevent this or how can I get it to go away?

Al: Edema is caused by a build up of fluid under the skin. For advanced pumping, a slight bit of edema is to be expected, and it should dissipate in 1 hour or less.

Observing the penis while training to ensure edema doesn’t get out of hand is the first preventative step. If you consume salty foods this can exacerbate edema, so cutting back on this can be helpful.

Warm compresses along with a light wrap should help to speed dissipation.

 

Q. What are the Emotional Visualizations good for besides getting you more emotionally comfortable with your training?

Al: The Emotional Visualizations exercise improve many aspects- including the kinesthetic sense (the sense of “feel”), this- in addition to teaching yourself to create an optimal emotional backdrop for your erections is what’s going to allow you to extract maximum benefit from your training.

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

Sexual Stamina: 10 Tips to Last Longer

Kristopher Bunting, MD

Updated on October 17, 2022

This article is a repost which originally appeared on healthnews.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Whether you have problems with premature ejaculation or you simply want sex to last longer, there are many ways to last longer in bed. Making sex last longer can involve maintaining an erection for longer, delaying ejaculation, and reducing the time to achieve another erection after ejaculating. There are a variety of ways to improve your sexual stamina and make sex more satisfying for both you and your partner.

Key takeaways:

‧ There are many ways to improve male sexual stamina, including medications and sexual techniques. Increased foreplay and emotional intimacy may also improve sexual performance.

‧ Medications for erectile dysfunction and premature ejaculation can improve stamina and sexual performance.

‧ Controlling sexual stimulation by using numbing sprays or gels, certain sexual positions, and other techniques can help men control when they orgasm.

How long should sex last?

Ideally, sex should last for as long as you want it to. Many people think of sex as penetration, but it can (and should) involve much more. Research shows that the average time until ejaculation during penetrative sex is between 5 and 6 minutes. For most people, achieving orgasm is the goal of sex. While 5 minutes of penetration (or less) will get many men where they want to get to, it takes longer for women to climax from penetration alone. So, how can you make sex last longer?

Foreplay

There is more to sex than just penetration and orgasm. Foreplay is important for mutual arousal; it gives you and your partner time to stimulate yourselves and each other. Take time to use all of your senses to get excited and prepare for the main event.

Kegel exercises

Kegel exercises can help both men and women strengthen pelvic floor muscles, improving continence and sexual function. A strong pelvic floor can help you control when you ejaculate.

Work on your relationship

Sex is both physical and mental. Both the body and the mind need to be stimulated and aroused to enjoy sex. Emotional intimacy plays a role in sexual arousal, especially in long-term relationships. Research has shown that emotional intimacy is linked to sexual desire. Furthermore, good communication in a relationship is linked to improved sexual satisfaction and decreased sexual dysfunction. Communicating sexual needs with your partner can improve sex and may help you last longer.

Medication

Medications used to treat erectile dysfunction (ED) and premature ejaculation (PE) can also improve sexual stamina. Commonly used antidepressants such as Prozac (fluoxetine), Paxil (paroxetine), Celexa (citalopram), and other drugs that raise serotonin levels in the brain can help delay ejaculation. While this can be an unwanted side effect for some, it can help people with PE have more control over when they orgasm.

ED medications can help some men recover more quickly after ejaculating and may improve sexual performance in men without erectile dysfunction. Viagra (sildenafil), Cialis (tadalafil), and other erectile dysfunction medications improve blood flow to the penis. This allows men with mild to moderate ED to have firmer, longer-lasting erections. Remember, these are prescription medications; you should not take them without first being evaluated by a doctor. They can have extremely dangerous interactions with other medications, including nitrates taken for chest pain or amyl nitrate and amyl nitrite (poppers) taken recreationally.

Reduce stimulation

Topical anesthetics are used to treat PE and can help men delay orgasms. A variety of topical numbing creams, sprays, and personal lubricants are available that reduce stimulation of the penis, including condoms with numbing lubricant. However, these can cause skin irritation and discomfort in some people, so check with your partner before using a topical anesthetic.

Other ways to reduce penile stimulation and delay orgasm include wearing a condom and using more lubrication. Wearing a condom not only helps prevent sexually transmitted diseases and unwanted pregnancy, but it can also decrease stimulation of the penis, especially thicker condoms. Using lubrication during sex can reduce friction and stimulation.

Techniques to delay orgasm

There are a variety of techniques that can be employed to help delay orgasm and ejaculation. Techniques recommended for people with PE include the squeeze technique (gently squeezing the head of the penis for several seconds) and the start and stop technique (stop penile stimulation for 30 seconds). Other techniques include pausing and taking a deep breath or shifting your focus away from sexual sensations during sex. In other words, slow down and take a moment to rest before you reach orgasm.

Masturbating before sex can help delay ejaculation, but timing is important. Practicing edging, bringing yourself to the brink of orgasm while masturbating, can help you learn how to recognize when you are about to orgasm and allow you to practice techniques to delay orgasm.

Try something different

There are many Tantric and Taoist sexual practices that can help control ejaculation and improve sexual pleasure for men and their partners. The “sets of nines” technique is an easy way to control mutual stimulation. It involves performing 9 sets of 9 controlled thrusts, beginning with 9 shallow thrusts, followed by 8 shallow thrusts and 1 deep thrust, then 7 shallow thrusts and 2 deep thrusts, and so on, ending with 9 deep thrusts. It is a simple technique, but it is very effective for controlling ejaculation and building up sexual excitement.

Certain sexual positions can help control ejaculation, especially positions that allow for grinding, as opposed to thrusting. Partner on top positions, the lotus position, and the Coital Alignment Technique can maintain constant stimulation for your partner while limiting stimulation to the penis from thrusting. Explore the Kama Sutra and other books for tips on which positions can help you control when you orgasm.

Get healthy

Overall health affects sexual function; eating a proper diet and getting enough exercise can improve your sexual health. Obesity, type 2 diabetes, high blood pressure, heart disease—all of these conditions can affect sexual function and they can all be improved or prevented through diet and exercise.

You can improve your sexual stamina

There are many ways for men to improve their sexual stamina. Foreplay, communication, and emotional intimacy can improve sex. Medications, condoms, and lubricants can delay orgasm and reduce stimulation. A variety of techniques can help men control when they orgasm, including techniques used for premature ejaculation and certain sexual positions. Give some of these a try and find out what works best for you.

Resources:

1. Urology Care Foundation. Premature Ejaculation.

2. The Journal of Sexual Medicine. Original Research—Ejaculation Disorders: A Multinational Population Survey of Intravaginal Ejaculation Latency Time.

3. International Society for Sexual Medicine. Women’s Orgasm Takes Longer During Partnered Sex.

4. Mayo Clinic. Kegel Exercises for Men: Understand the Benefits.

5. Journal of Social and Personal Relationships. The Associations of Intimacy and Sexuality in Daily Life.

6. The Journal of Sex Research. Couples’ Sexual Communication and Dimensions of Sexual Function: A Meta-Analysis.

7. Cleveland Clinic. Premature Ejaculation.

8. International Journal of Impotence Research. Sildenafil Does Not Improve Sexual Function in Men Without Erectile Dysfunction but Does Reduce the Postorgasmic Refractory Time.

9. Nature Reviews Urology. Sildenafil Improves Sexual Function in Men Without Erectile Dysfunction.

10. Mayo Clinic. Erectile Dysfunction: Viagra and Other Oral Medications.

11. Circulation. Drug Interactions With Phosphodiesterase-5 Inhibitors Used for the Treatment of Erectile Dysfunction or Pulmonary Hypertension.

12. Journal of Sex & Marital Therapy. The Coital Alignment Technique (CAT): An Overview of Studies.

 

Should you be exercising your penis?

Rumours relating to hacking your sex life with the likes of ‘penis gyms’ and ‘penis training programs’ have been doing the rounds in recent weeks. So far so curious. But are these practices *really* a thing and if so, who is doing them and do they *actually* work?

This article is a repost which originally appeared on ES Magazine

Edited for content.

Our Takeaways:

· There are exercises which you can perform to improve penile/sexual function

· Certain devices can be used to aid the process of developing sexual and penile fitness

· Research and care should be taken when you first undertake a penis training routine

You are by now probably familiar with the concept of biohacking, namely the self-improvement trend started by a handful of individuals who, venturing into the unknown, made it their mission to find whatever means, from microdosing to eccentric exercise trends and extraordinary diets to enhance their physical, cerebral and even spiritual function.

Five or so years later Silicon Valley caught on with the likes of Twitter founder Jack Dorsey and former Facebook president Sean Parker joining the brigade and forking out tens of thousands of dollars to improve everything from their productivity to muscle condition. Often they turned to the world’s biohacking ‘gurus’, self-experimenting guinea pigs and lifestyle enhancers such as Ben Greenfield, Tim Ferriss and Gwern, as their guides, eschewing traditional medical professionals, presumably preferring the more macho and unconventional approach. It’s perhaps worth mentioning that approximately 90% of biohackers are men…

Washington State based Greenfield is an elite biohacker who says he has a biological age of nine and makes a successful living documenting his quest for the world’s most effective means of physical and cerebral enhancement. While his practice is vast and varied, covering everything from microdosing LSD to supplementation and a process described as a ‘full-body stem-cell local’ whereby every joint in the body is injected with stem cells, it is arguably his reporting on sexual performance technologies and comments on penis gyms (he wrote a blog post entitled ‘how to make your penis stronger with a Private Gym’), which have garnered most attention. On day one of the 30-day Private Gym program Greenfield wrote, ‘I start round one of my training: contract, relax, contract, relax, five rounds done. 20 rapid flexes, done. 20 second hold, done. My penis quivers (oh geez, did I just write that?) under the weight towards the end.’ It’s undeniably attention-grabbing stuff.

And before those of you with a better-than-average anatomical knowledge flag – correctly – that contrary to popular belief the so-called love muscle contains no muscle and therefore can’t be trained, we know. And so does Greenfield. What he colloquially refers to in this way is in fact – less thrillingly – known as pelvic floor training.

Editor’s Note: The penis does contain smooth muscle tissue, which is different from skeletal muscle tissue. It should also be noted the Bulbocavernosus muscle which supports the base of the penis and extends to part of the shaft is indeed composed of skeletal muscle tissue.

Long considered a woman’s work, pelvic floor exercises tone the muscles that support the uterus. Done daily they can ease childbirth, prevent incontinence and even improve your sex life. Now however, experts are keen to flag that men have the same network of muscles as women. Extending like a hammock from the tailbone to the pubic bone they support the back, abdomen, bladder and bowel helping to maintain faecal and urinary continence. In male bodies these muscles also surround the base of the penis and are activated during erection, orgasm and ejaculation, as well as being responsible for the surge of blood flow to the penis.

Medical evidence suggests that done correctly male pelvic floor exercises taught by the likes of Professor Grace Dorey a professor emeritus of physiotherapy and urology at The University of West England can improve pelvic floor control, urinary function (particularly after radical prostatectomy surgery to treat prostate cancer) and sometimes even sexual function. Doctors explain that like all muscles, pelvic ones weaken with age, but can be strengthened by tightening the muscles used to cut off a flow of urine midstream. Held for a few seconds this contraction is then released and the motion repeated 10 to 15 times.

There is unsurprisingly, a budding market of systems to aid men with such ‘exercises’. Greenfield’s preferred Private Gym for example, includes an instructional DVD and small, ultralight weights on a silicone band that fits around the penis and is intended for men who want to add a little resistance training to their routines. The KegelPad meanwhile is another tool designed to aid good practice. Of the former Professor Dorey, has gone as far as to say ‘ It’s as good as Viagra, without the costs and the side effects…the pelvic floor muscles provide the base for the erection — for the penis to sit on, if you will.”

That said Karl Monahan of London’s The Pelvic Pain Clinic recommends that patients practice due diligence when purchasing such items, taking the time to identify companies that are legitimate and well intentioned. ‘Choose those which offer sound, medically supported programs and clinical trials,’ he says. Moreover, many of the symptoms associated with poor pelvic health actually have separate root causes that should be professionally diagnosed and treated. ‘Working with an experienced specialist is the best way for men suffering with pelvic floor related symptoms,’ he explains. ‘Unguided programs can also lead to patients overdoing their pelvic floor exercises, which can in turn, have dramatic effects on their pelvic health.’

Greenfield too warns against seeing biohacking and hacking technologies as quick fix. ‘A negative implication of the proliferation of these self-improvement methods is that people are inherently lazy and so in many cases [think] these biohacks can be used as a shortcut,’ he tells us. ‘But biohacking is not a shortcut. It’s the use of science or technology to enhance human biology, but always needs to be paired with actual hard work and dedication.’

 

 

 

 

 

 

 

Should you be exercising your penis?

Should you be exercising your penis?

Rumours relating to hacking your sex life with the likes of ‘penis gyms’ and ‘penis training programs’ have been doing the rounds in recent weeks. So far so curious. But are these practices really a thing and if so, who is doing them and do they actually work?

Are penis workouts going to be incorporated into your normal gym routine? / Jesper Aggergaard

21 January 2020

This article is a repost which originally appeared on Evening Standard

You are by now probably familiar with the concept of biohacking, namely the self-improvement trend started by a handful of individuals who, venturing into the unknown, made it their mission to find whatever means, from microdosing to eccentric exercise trends and extraordinary diets to enhance their physical, cerebral and even spiritual function.

Five or so years later Silicon Valley caught on with the likes of Twitter founder Jack Dorsey and former Facebook president Sean Parker joining the brigade and forking out tens of thousands of dollars to improve everything from their productivity to muscle condition. Often they turned to the world’s biohacking ‘gurus’, self-experimenting guinea pigs and lifestyle enhancers such as Ben Greenfield, Tim Ferriss and Gwern, as their guides, eschewing traditional medical professionals, presumably preferring the more macho and unconventional approach. It’s perhaps worth mentioning that approximately 90% of biohackers are men…

Washington State based Greenfield is an elite biohacker who says he has a biological age of nine and makes a successful living documenting his quest for the world’s most effective means of physical and cerebral enhancement. While his practice is vast and varied, covering everything from microdosing LSD to supplementation and a process described as a ‘full-body stem-cell local’ whereby every joint in the body is injected with stem cells, it is arguably his reporting on sexual performance technologies and comments on penis gyms (he wrote a blog post entitled ‘how to make your penis stronger with a Private Gym’), which have garnered most attention. On day one of the 30-day Private Gym program Greenfield wrote, ‘I start round one of my training: contract, relax, contract, relax, five rounds done. 20 rapid flexes, done. 20 second hold, done. My penis quivers (oh geez, did I just write that?) under the weight towards the end.’ It’s undeniably attention-grabbing stuff.

And before those of you with a better-than-average anatomical knowledge flag – correctly – that contrary to popular belief the so-called love muscle contains no muscle and therefore can’t be trained, we know. And so does Greenfield. What he colloquially refers to in this way is in fact – less thrillingly – known as pelvic floor training.

Long considered a woman’s work, pelvic floor exercises tone the muscles that support the uterus. Done daily they can ease childbirth, prevent incontinence and even improve your sex life. Now however, experts are keen to flag that men have the same network of muscles as women. Extending like a hammock from the tailbone to the pubic bone they support the back, abdomen, bladder and bowel helping to maintain faecal and urinary continence. In male bodies these muscles also surround the base of the penis and are activated during erection, orgasm and ejaculation, as well as being responsible for the surge of blood flow to the penis.

Medical evidence suggests that done correctly male pelvic floor exercises taught by the likes of Professor Grace Dorey a professor emeritus of physiotherapy and urology at The University of West England can improve pelvic floor control, urinary function (particularly after radical prostatectomy surgery to treat prostate cancer) and sometimes even sexual function. Doctors explain that like all muscles, pelvic ones weaken with age, but can be strengthened by tightening the muscles used to cut off a flow of urine midstream. Held for a few seconds this contraction is then released and the motion repeated 10 to 15 times.

There is unsurprisingly, a budding market of systems to aid men with such ‘exercises’. Greenfield’s preferred Private Gym for example, includes an instructional DVD and small, ultralight weights on a silicone band that fits around the penis and is intended for men who want to add a little resistance training to their routines. The KegelPad meanwhile is another tool designed to aid good practice. Of the former Professor Dorey, has gone as far as to say ‘ It’s as good as Viagra, without the costs and the side effects…the pelvic floor muscles provide the base for the erection — for the penis to sit on, if you will.”

That said Karl Monahan of London’s The Pelvic Pain Clinic recommends that patients practice due diligence when purchasing such items, taking the time to identify companies that are legitimate and well intentioned. ‘Choose those which offer sound, medically supported programs and clinical trials,’ he says. Moreover, many of the symptoms associated with poor pelvic health actually have separate root causes that should be professionally diagnosed and treated. ‘Working with an experienced specialist is the best way for men suffering with pelvic floor related symptoms,’ he explains. ‘Unguided programs can also lead to patients overdoing their pelvic floor exercises, which can in turn, have dramatic effects on their pelvic health.’

Greenfield too warns against seeing biohacking and hacking technologies as quick fix. ‘A negative implication of the proliferation of these self-improvement methods is that people are inherently lazy and so in many cases [think] these biohacks can be used as a shortcut,’ he tells us. ‘But biohacking is not a shortcut. It’s the use of science or technology to enhance human biology, but always needs to be paired with actual hard work and dedication.’

Dealing with Premature Ejaculation & Causes of Premature Ejaculation (from The Ultimate Guide To Male Enhancement)

Dealing with Premature Ejaculation & Causes of Premature Ejaculation

The following are two chapters taken from the book: The Ultimate Guide To Male Enhancement.

Edited for content

Chapter 12: Dealing with Premature Ejaculation

What is Premature Ejaculation?

The definition of what constitutes premature ejaculation may vary depending on the source, but it’s commonly accepted as a scenario where the length of time for sexual performance on the part of the male is unsatisfactory, by either the man or his partner. That being said, what constitutes premature ejaculation can be arbitrary. There is no set time that if you orgasm before it then you have premature ejaculation.

Consider this – the average time between arousal and ejaculation is typically three minutes for a man. Considering the
average time for a woman to orgasm is typically 13 minutes after arousal it can be seen how many men may think they have premature ejaculation, but really they are simply normal. With this in mind, you can see why foreplay is so important to satisfying a woman.

Phases of Ejaculation

There are two phases of ejaculation.

● The Emission Phase and
● The Ejaculatory Phase

Emission Phase:

Here are the physical processes which occur during the emission phase of ejaculation:

● The vas deferens begins to contract to move sperm from the testes toward the urethra and prostate gland.
● The seminal vesicles secrete fluids into the urethra
● Chemical messages activate the sympathetic nervous system and begin what’s known as the ‘point of no return’
(PONR). Ejaculation is inevitable at this point.

Ejaculatory Phase:

During the ejaculatory phase, the posterior portion of the urethra senses the sperm and secretions and sends a signal
to the spinal cord. This then sends messages to the muscles at the base of your penis. This causes said muscles to contract, which results in ejaculation.

Chapter 13: Causes of Premature Ejaculation

Premature ejaculation can be caused by any number of factors. These can be separated into two categories:

● Physical (which can include chemical side effects) and
● Mental (or psychological) causes.

It’s not uncommon for both some mental component to be present in physical cases of premature ejaculation. Worry
about the experience of premature ejaculation often compounds any physical components.

Physical Premature Ejaculation

The most common form of premature ejaculation is due to physical causes. The most common among these is negative conditioning. This is usually because most men masturbate in a hurried and furtive manner. Doing this repeatedly trains the body into ejaculating quickly, so it shouldn’t be surprising to understand how this can lead to issues.

If added stimuli like porn is used, it can further skew what you can expect from real sexual encounters. This then adds to anxiety, which further increases the possibility of premature ejaculation. The easiest way to correct this is to train in a manner contrary to negative conditioning. This will be discussed in detail further in the section.

Hormonal Issues

If you have low testosterone or abnormal levels of catabolic hormones this can have a drastic effect on your ability to maintain an erection. This can turn into premature ejaculation if you have to strive to get erect. It can be further compounded if your hormone imbalances induce negative emotions like anxiety. Diet and exercise is often recommended as a treatment for issues related to hormone imbalances; however, if do-it-yourself treatments aren’t effective, then a full blood work up is necessary to determine the cause of these imbalances.

Chronic and/or acute stress can lower levels of dopamine in the system. This can create a scenario where you can find it difficult just to get aroused even in the absence of anxiety. Stress management is key to helping treat this issue. The amino acid L-Tyrosine has been shown to be effective at helping to restore natural dopamine levels.

Infections

It’s been shown infections of the prostate and urethra may contribute to premature ejaculation. Infections usually require medical attention and antibiotics for treatment.

Pelvic Floor Issues

Pelvic floor spasms may contribute to premature ejaculation. If these symptoms are minor, rest and targeted stretching of the area should help to alleviate the issue. If the problem is more severe, this might require the services of a physical therapist for relief.

A strain in the pelvic floor may cause pain upon Kegeling and symptoms such as “hard flaccid”. Certain muscles like the ischiocavernosus can become perpetually strained. This leads to a difficult to resolve issue, as these muscles are involved in many different bodily functions. Due to this, it’s not easy to allow them to recover as you would if you immobilized an arm or even a leg. A strain may require targeted massage and heat. Specific yoga poses which specifically target the pelvic floor may help to speed healing as well.

A common cause of pelvic floor issues is due to abusing the Kegel. This includes the Reverse Kegel (contractile) exercise. It’s vital you start Kegeling by using only as much contractile force as is needed during any of the Kegel type movements. A limited number of reps should be performed as well and then slowly increased each session.

Prescription Medications

Some prescription drugs may cause premature ejaculation as one of their side effects. If this is the case, contact your physician or pharmacist to see if there are alternative medications.

Mental Premature Ejaculation

Premature ejaculation may be placed on the spectrum of erectile dysfunction, especially if the case is so severe that penetration becomes difficult or impossible. This is often the case if performance anxiety is involve. A common scenario will involve difficulty in obtaining an erection, with almost immediate ejaculation upon or even before penetration. This stage most commonly precedes impotence.

Anxiety, depression and stress are three of the leading mental causes of premature ejaculation. Sometimes, it’s a matter
of which came first though – the chicken or the egg – the premature ejaculation or the anxiety/depression/stress. It’s
not uncommon for men to suffer from these three common challenges without even realizing. It’s even more common for these challenges to surface, when there’s a concern about premature ejaculation.

The Ultimate Guide to Male Enhancement

Sexercise: What is it? Benefits, exercises to try, and more

The benefits of sexercise and how to practice it

Medically reviewed by Janet Brito, Ph.D., LCSW, CST — Written by Zawn Villines on December 13, 2020

This article is a repost which originally appeared on MEDICALNEWSTODAY

Edited for content

Sexercise is exercise to improve sexual performance and function, which may make sex more satisfying for a person and their partner or partners.

Celebrity trainer Jason Rosell coined the term sexercise, using it for a specific set of practices to improve a person’s sexual experience.

Physical fitness can affect sexuality by making sex easier and more comfortable, reducing the risk of erectile dysfunction (ED) and arousal issues, and helping people feel more confident in their bodies.

Exercise may also reduce the risk of chronic illnesses, such as diabetes, that can cause sexual issues.

A person may use the term sexercise to refer to a wide range of activities, while any exercise specifically to improve sex counts as sexercise.

Benefits of sexual activity for health

Healthful, consensual sexual activity of all varieties can improve health.

Some benefits of sex include:

  • Better heart health: Sex involves exercise, which can improve heart health by lowering blood pressure and decreasing the risk of heart disease. A 2020 study found that, following a heart attack, people who had sex more than once per week had a 27% reduction in their risk of dying.
  • A healthier immune system: Regular sex may boost immunity, reducing a person’s risk of acquiring infections and certain illnesses.
  • Better emotional health: Sex – and the exercise that sex involves – may reduce the risk of depression and anxiety.
  • Better self-esteem: People who have satisfying sex may feel good about themselves.
  • Healthy relationships: A strong, healthy sexual connection with a partner may improve the relationship.
  • Better sleep: Sex may help some people fall asleep faster.
  • Stress management: Sex can be a suitable self-care tool that helps relieve stress.

It is important to note that sex in itself does not necessarily improve health.

Non-consensual, painful, or unpleasant sex may cause severe emotional distress, physical injuries, and other health issues.

Benefits of fitness for sexual performance

Exercise can improve sexual performance in many ways:

  • Reducing ED: In people with penises, regular exercise – especially aerobic exercise such as running or walking – may reduce ED. A 2017 meta-analysis found moderate to high-intensity aerobic exercise provided optimal benefits.
  • Counteracting side effects of certain antidepressants on the libido: A 2013 study of females taking antidepressants found that exercising right before sex improved both arousal and global sexual function.
  • Exercise may reduce the risk of chronic medical conditions: These conditions can interfere with sexual performance. For example, diabetes has links with ED, arousal disorders, and some other sexual issues.
  • Improving sexual function: Certain exercises may strengthen the pelvic floor muscles, which a person uses during sex. Kegel exercises can help a person orgasm more easily and help with urine leakage and incontinence.
  • Increasing endurance and strength: This may make certain positions and types of sex easier. More endurance may help a person be less tired during prolonged sex sessions.

Exercises to improve sexual performance

Three categories of exercise can help improve sexual performance:

Aerobic exercise

Aerobic exercise increases the heart rate. It can help a person maintain a moderate weight, improve blood pressure, boost overall physical fitness, and may help with ED and general sexual performance. Some exercises to try include:

  • Swimming: Offers an intense but low-impact workout for people with joint or muscle pain.
  • Walking: An ideal starting exercise for people who struggle with more intense workouts.
  • Intense aerobic exercise: Includes running or jogging, jumping rope, skiing, and using a stair-climber machine.

Pelvic floor exercises

Pelvic floor exercises strengthen the pelvic floor – a group of muscles that support the bladder. These muscles also contract during an orgasm. Try the following to work them:

  • Performing Kegels:
    • Locate the right muscles when urinating.
    • Stop passing urine mid-flow for a few seconds, then start again.
    • Repeat a few times daily.
    • Next, try tensing and releasing the same muscles used to stop urinating several times per day.
    • Work up to tensing the muscles for longer: 5 seconds, 10 seconds, 30 seconds, or longer.
  • Exercising the multifidus of the pelvic floor:
    • Lie on the stomach, face down, with the forehead in the hands.
    • Lift the pelvis slightly back to point the tailbone toward the ceiling.
    • Hold for 5–10 seconds, working up to three sets of 10 repetitions.
  • Performing squats: Squats help strengthen the body, and in high repetitions, they can provide an intense cardio workout. They also help strengthen the abs and pelvic floor. Not everyone can do a squat at first. Try squatting down as much as possible without bending the back or taking the heels off the floor, then build up to deeper squats.

Strength and flexibility training

Improving general strength and flexibility may make certain sexual positions easier and more comfortable. Some options include:

  • Yoga and pilates: Both focus activities on improving flexibility and functional movement. People can even adapt some yoga positions into sex positions.
  • Lifting weights: Try lifting weights to improve the strength of various muscles and muscle groups. For example, a person who wants to lift their partner might try bench presses and other exercises that strengthen the upper body.
  • Bodyweight exercises: A person does not need weights to strengthen their muscles. Bodyweight exercises, such as leg raises, knee tucks, and squats strengthen the core, lower body, and pelvic floor. Pushups, pullups, and dips target the upper body, potentially making certain positions easier.

Sex positions that couples can use as exercise

Every sex position may present an opportunity for exercise if it meets one of two conditions:

  • The speed and intensity of the sexual activity are intense enough to elevate the heart rate.
  • The activity is physically challenging. For example, it requires stretching or involves a person lifting additional weight.

Some examples of specific positions that might help sexual partners get a workout include:

  • Positions that require a partner to fully or partially lift another: For example, a person who wraps their legs around a partner while the partner holds them in a standing position requires both partners to bear extra weight.
  • Positions that increase physical intensity and encourage partners to move more: For example, if a person is up against the wall with their legs wrapped around their partner, and the other partner is holding them, the couple is both supporting weights. They may also have to move more to increase stimulation and adjust the position.
  • Positions that encourage gentle stretching: It is important not to force the body into an uncomfortable position. However, extending the legs over a partner’s shoulders or getting into yoga-like positions may increase the challenge of sexual activity.

Summary

Exercise is great for overall health, including sexual health.

For most people, exercise is a safe way to improve well-being and sexual performance.

However, those who do not exercise should talk with a doctor before beginning a new fitness routine.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

To light a fire you need all elements of heat, oxygen and fuel

To light a fire you need all elements of heat, oxygen and fuel

Article courtesy of Anthony_gerio

Edited for content

Many have overcome the PreE by applying some of the techniques advised on various forums. However, there are many cases which say despite putting an effort for a long time, they have not been successful in developing stamina. Often when I look at the posts (the ones which give some information) I see missing links.

To light a fire you need to provide all the necessary elements and without one of them (triangle of heat, O2 and fuel) you cannot generate fire.

The same is for improving ejaculation time. As frustrating as it could be, during the years you have developed your body mechanism in a way that you are not able to prevent ejaculation and thus you have to address all those situations in parallel and if you fail at one, there is a chance that your efforts will not result in satisfactory output. The very main elements that need to be worked on all together are:

– PF elongation and expansion: you need to be able to release and keep your PF released during intercourse. The best way experienced by successful people is to trying RKs (Reverse Kegels) and keeping a very very light RK for as long as a period you can (hours). Now you have find what is a RK, maybe you have been doing it all along during these years. It is worth to mention as much as you progress into your routine, your requirement for RK hold decreases.

– Flexibility and openness of the core: you need to have an open core as they are all connected to your PF and in particular if you are in a dynamic position during sex, any tightness can trigger you PF to react badly and more PF needs space to expand and tight hip is a barrier for it. The core includes all the muscles and ligaments connected to your PF.

– Glutes (Maximus, medium and piriformis)
– hip flexors
– hip abductors
– hip adductors
– hamstring
– lower and upper abs
– Obliques
– lower back (lumbar spine)

– Power and activation of the core: a power core helps you to keep a neutral position and gives you stamina for your the movements in intercourse. Power full abs help to keep the PF down, power full glutes automatically increase the power of the PF and activated Multifidus helps glutes to do their jobs (preventing back PF to lock in) during the sex. Glute max power and activation is a must for PF development.

– Remember that PF is at the centre of your hip and imbalances between hip flexion, hip extension and hip adduction and hip abduction significantly disturb and gets it out of balance. Any weakness in these areas should be addressed by training the muscles responsible for them.

– Memory: you need to remember what you need to do during the sex. Some as soon as the first kiss (I was like this once) loose every thing and their anatomy gets back to the mixed up situation. You need to know:

– keep your PF relaxed and down at all times (keeping a light RK could help initially)
– you need to feel your Transverse abdominal layer within the sex and not letting your abs to be fully deactivated. It is your tool to play with your PF.
– you need to play with glutes as well and keep your back PF expanded.
– you need to remember to breath, not necessary belly breathing which needs a lot of concentration itself (as much as you hear, hey you need to make it your own default) and just breath relatively calm and do not keep your breath.
– you need to keep out all the bad sex memories from the past, it doesn’t matter, you have changed, you have trained and you have overcome the physical aspects which was not your fault. Be in the moment.

I hope this would be of help to some and guide them that in order to see improvement as fast as possible, you do not have the luxury of overlooking any of the above aspects. And remember it may take time to make all the transformations, maybe half a year or more. It is important to be consistent in training and development.

 

Original thread: To light a fire you need all elements of heat, oxygen and fuel

A Doctor with Hard Flaccid – Updates and Advice

A Doctor with Hard Flaccid – Updates and Advice

by Romero MD

Original post: A Doctor with Hard Flaccid – Updates and Advice

Hi everyone I am 26 years old and I recently developed this mythical problem called Hard Flaccid.
I am a medical doctor. I finished medical school a few months ago, and I am currently applying for Obstetrics-Gynecology.

First, my story. I have been practicing PE, intermittently, for the past 4-5 years. Basically, only manual stretches (I am satisfied with my girth), but, like many others, I think my injury was caused by Edging and excessive Kegeling, which I have been practicing for over 10 years, for stamina training and erection quality.

And without knowing the extreme importance of Reverse Kegeling. Every time I have sex, I also do intense kegels, in order to last 60-90 minutes of penetration. I know, I know… maybe it’s a little too much… But my girlfriend and I have always liked long love sessions Almost 2 months ago, while I was having sex with my girlfriend, I started to lose my erection suddenly, after performing an intense Kegel, during a sex position that placed my penis at a downward angle (so, I did a “very weighted Kegel”).

I thought I might have torn a muscle or ligament, and we stopped at that moment. The next day, I woke up with a hyper contracted and cold penis. As it didn’t seem to be a penile fracture, nor did I have any skin lesions, hemorrhages or bruises, I decided to simply rest. Because I thought that any fellow urologist would tell me to simply do the same – to rest.

After two weeks of online research, I discovered my diagnosis – Hard Flaccid/CPPS. However, I only have/had symptoms related to the anterior/superficial pelvic floor (Ischiocavernosus and Bulbocavernosus Muscles). I don’t have pelvic pain, difficulty passing stools or other posterior/deep pelvic floor symptoms. But I have/had:

– Sudden erectile dysfunction (9-10/10 to 4/10)
– Sudden premature ejaculation (90min to 3-5min)
– Hyper contracted penis (Hard Flaccid). Which improves sitting, lying down, with Reverse Kegels and with heat; and worsens standing, with physical activity, with Kegels and with Involuntary Kegels
– Cold and soft glans (sometimes scrotum and penis too)
– Mild urinary retention
– Loss of morning and spontaneous erections
– Slight bend of the penis to the left, from the base of the shaft. (IC injury?)
– Slight downward curvature of the penis, from the middle of the penis (BC injury?)
– And a slight twist of the entire shaft, clockwise (IC injury?)

The next day, I visited the Urology Department at my hospital. I was observed by 4 urologists. As expected, none of them had ever heard of Hard Flaccid… After explaining the whole story, situation and symptoms, I was medicated with:

– Ibuprofen (anti-inflammatory), for 7 days
– Cyclobenzaprine (muscle relaxant), for 30 days
– Tamsulosin (alpha blocker, to decrease all sympathetic nervous activity, stressful or non-stressful, to the pelvic floor), for 30 days
– Total sexual abstinence (masturbation and sex), for 30 days, which I was already doing for 2 weeks.
After these 30 days, I will have an appointment with one of the best Andrologist in my country, which will be on August 27

So, after 3 weeks, I have been doing a lot of research (books, websites, forums) … And, according to my symptoms, I am almost sure that I had/have a strain of the Left IC Muscle (and maybe the Left and/or Right BC), which is, consequently, contracting the anterior/superficial pelvic floor and the penile smooth muscle (giving rise to the Hard Flaccid and the shortening of the penis, while it is erect) and, consequently, compressing the pudendal nerve, dorsal nerve and pudendal arteries, giving rise to all the other symptoms.

And that’s why REVERSE KEGELS are so important for the progressive relief of all the symptoms.

Treatments. What I have done to recover:
– Ibuprofen, Cyclobenzaprine, Tamsulosin
– Extraordinary healthy eating (Proteins, vegetables and fruits. Very important in the recovery of any injury) and supplementation (Ginkgo Biloba, Ginseng, L-Arginine, Fish Oils, Vitamins E, D, C, B complex and Zinc)
– No masturbation, no sex, NO PORN. And no pictures, no Instagram girls, nothing. Just hugs and kisses from the girlfriend. (Alright… We make love, but only with my hands and mouth. I don’t let her touch my penis… I was in this hardmode for 4 weeks. In the last week, I have been trying very light Edging (5 minutes of very light massage, very soft touches, always with REVERSE KEGEL), every other day, to give a little physiotherapeutic stimulation to the tissues. But without ejaculation (to avoid the Involuntary Kegels associated with orgasm, to keep my libido high and to increase the likelihood of spontaneous erections)

– Lots of REVERSE KEGELS/Front Reverse Kegels, throughout the day.
– Very light and Soft Squeezes (“massages”) of the flaccid penis, while Reverse Kegeling, to help relax tissues, throughout the day.
– Belly Breath Combos, Hindi Squats and Happy Baby, along with Reverse Kegeling.
– Light external massages, on the anterior/superficial pelvic floor
– 1 hour of STRETCHING (flexibility training) every other day – Pelvic Floor, Hamstrings, Psoas, Piriformis, Quadriceps, Adductors and Abs. (All along with Reverse Kegeling and Belly Breaths). Again, hardmode – Static, Dynamic and Weighted Stretches. I’m literally training to do the front and side splits.

– HEAT. Heat relaxes muscles and dilates arteries, increasing blood flow and, consequently, relieving symptoms. I wear shorts, under my pants, during the day. When I get home, I wrap my lower body in a blanket and I use a hot rice sock sometimes. And I place a big and soft pillow under my buttocks, when I am sitting in my chair.

– Sleep. A lot. (Very important in the recovery of any injury)
– I am a very active person (running and weighted calisthenics), but I stopped this type of physical activity since the day of the injury (to avoid Involuntary Kegels). However, I am doing some bodyweight Squats and Hip Thrusts (along with Reverse Kegels) before stretching. I read somewhere that gluteal and posterior chain strength is also important.

– ABSOLUTELY NO STRESS (!!!). I have always been a very calm and peaceful person, in all situations of my life. But, after reading that Hard Flaccid was highly influenced by stress and anxiety, I am now completely in a “ZEN state with the Universe” Buddhist monk style.

Not only to avoid any nerve discharge from the Sympathetic Nervous System to the pelvic floor (and, consequently, Involuntary Kegeling, which prolongs the contraction of the pelvic floor muscles, which worsens the compression of nerves and arteries), but also to prevent the rise of Cortisol and Adrenaline and, consequently, the drop in testosterone levels. And (as many of you claim) this is absolutely essential.

I was a little stressed during the first week (before I knew the real diagnosis) and my penis was terrible… Hard Flaccid like a rock, with a loss of 1.5inches in BPFL. After knowing that I really have to relax completely, I immediately felt the first improvements in 3-4 days.

However, on the other hand, I am very convinced that I did a muscle strain, at least, of the Left IC. Those left curvature and left twist… Hmmm… On August 27, I will ask for an MRI. If the radiologist tells me it is normal, I will try to take the images to more doctors.

So… after almost 2 months, I have improved a lot – Now, I only have hard flaccid if I’m standing. A few times, I don’t even have it standing. It happens when I get up after doing Reverse Kegels for a few minutes (or sitting for a while in a more comfortable position) and continue to do Reverse Kegeling while I’m standing. This was impossible 1 month ago.
– The morning erections are progressively coming back
– 3 days ago, I’ve managed to have a 8-9/10 erection during the mini Edging sessions.
– However, I still have a slight bend to the left and the clockwise twist, during erection (I no longer have the downward curve), and I lost about 0.5 inches in BPEL…

1- Now, I would like to ask Pegym’s brightest minds and everyone in this group who is still recovering from Hard Flaccid, what are the most recent updates on this disease/symptom? Regarding physical treatment, exercises, medications and supplements. What am I missing? Where can I improve to speed up recovery?

2- I have been thinking about starting to do a small daily session of Kegels/Front Kegels/IC kegels… In order to give a physiotherapeutic stimulus, just like any other muscle injury. But I’m afraid it could get worse… What’s your opinion? (See post 26)

3- What do you think about adding very light and soft manual penile stretches? (along with Reverse Kegeling) I feel a lot of relief with the soft squeezes. But, in these, the applied force is perpendicular to the penis. I’m not sure if extra parallel force will be beneficial for the tissues. (See post 26)

4- Okay, the last question might be a little funny, but I think it might be relevant. I think I have an injury mostly on the left side. So, is it more advisable to rest the penis in the left groin or in the right groin? It tends to get softer on the right, but naturally falls to the left. (See post 26)

Thanks a lot for reading my story Best regards to the entire PEGym community
And thank you so much, for saving me during the past 2 months UPDATES: post 21, post 23 (stress management), post 26, post 29, post 63, post 66 (HF & Stretching)

So if your penis isn’t working well there are some people you might see:

So if your penis isn’t working well there are some people you might see:

By Pegasus

Your GP
Now this guy is a generalist and has some knowledge in a variety of areas. Problem is not likely to know a great deal about this specific area. So he (or she) will send you to a specialist. Problem is he may not know which one to send you to. There are 4 main areas of interest.

Uro
A uro does deal specifically with the penis area so if you have an actual injury to the penis this is the person to pick it up. Now he might tell you that you have venous leak and need surgery when a few kegel or increasing your test level might be all you need. On spotting if you have an actual injury though this is the guy to see. We get many guys though come onsite and a uro has been no help to them.

Now problem is they will not know much about pelvic floor or hormone issues. They might not even know the pelvic floor can cause penis issues (ok I know this is hard to believe but it’s true). Now until there education tells them when to send guys to a physio (and that could be many years) you might have to work it out for yourself.

Now the guys onsite like me can give some pointers. So that brings us to physio who work on pelvic floor.

Physio
For some time this site has worked with guys on their pelvic floor an area poorly serviced by mainstream medical.

However this is changing and Physio are starting to do some good work in this area. They have some difficulties though. The Uro have had to be dragged kicking and screaming to the realisation of the impact of the pelvic floor on male sexual function.

The Physio still get little recognition that they are out there working in this space from either the Uro or even GP’s, thus the average punter will have no idea. Also this area is new and developing and they have limited mainstream science to work with. Still they have moved forward and done worthwhile work.

Now so far this seems straightforward if you have an issue with the penis see a uro a problem with the pelvic floor see a physio and an issue with the hormone system you would see a hormone specialist an endo.

Endo
Now there is a real problem here because the “normal” level of testosterone for instance is set too low. The result of this is a GP will do a test and tell you your test level is normal and not send you to an Endo and even if he does the Endo may say normal and send you on your way while you have a real physical problem. Additionally hard as it is to believe many Endo seem unaware natural methods of test increase even exist let alone how effective it can be.

Now natural test increase methods can be a solution to the hormone issue but if after a real guts effort they are not you will have to navigate this difficult area to get some help.

Now any and all of these specialists may tell you that you have no physical issue and it’s in your head. The problem with this is they know little of each others work and it might just be a matter of seeing the right physical specialist. Historically the in your head argument has been so overused it has lost a lot of cred never the less it remains a common source of penis issues.

Head issues
Now various therapists deal with these problems but there are several issues with it. The historic and even current overuse of this statement means it can be hard to convince a guy to consider this possibility.

Additionally the issue might be part mental and part physical stress/anxiety can play into all types of physical problems.

So there you have it to some extent you are going to have to find your way through this if you want mainstream help. Other members and the Mod team will try and help you and in fact a lot of my effort onsite in devoted to just that.

In addition we have ideas onsite that are of use in there own right so a plethora of info on the pelvic floor, info on natural test increase methods and hey sometimes a sympathetic ear can help to.

Suggested links:

Ok some good hormone info

optimal testosterone

Nutrition for testosterone increase

Low testosterone in the young and ED ,eq ,low libido

Effectiveness of natural testosterone increase

some really good information about testosterone

Pelvic floor

MUST READ Resources – Pelvic Floor Issues, Hard Flaccid, Chronic Pelvic Pain Syndrome

Male Pelvic Floor – resource