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Kegel Exercises for Premature Ejaculation - Step by Step
The Kegel Exercise (also referred to as the Pelvic Floor Exercise) is the action of repetitive contraction of the pubococcygeus (P.C.) muscles. If you’ve ever stopped yourself from urinating midstream, you’ve used your PC muscles. If you flex your PC muscles and hold them in a contracted position for ten seconds through a series of reps you are then partaking in the Kegel exercise. Originally used for women to control incontinence (the urge to urinate all the time) and to enhance sexual responses during intercourse, the Kegel Exercise is now also being used by men.
How to do Kegel Exercises
- Locate the right muscles
Insert a finger inside your anus and squeeze the surrounding muscles. You can feel the PC muscle tighten or move upward when you contract it. Then, relax your muscles and feel your pelvic floor return to the starting position.
Also try to stop the flow of urine when you urinate. Don’t do this on an extremely full bladder.
- Practice Makes Perfect
Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Practice it five to six times in a row. Work up to keeping the muscles contracted for ten seconds at a time, and then relax for another ten seconds between each contraction.
- Focus While Exercising
To have a faster result in a shorter period of time, focus your mind on tightening your pelvic floor muscles only. Do not flex the muscles in your abdomen, thighs or buttocks. Breathe normally and avoid holding your breath.
- Repeat 3 times a day
Practice at least three sets of ten repetitions a day. After a while, you’ll be able to exercise your PC muscles seamlessly. You’ll even be able to do them while doing your daily chores!
People with weak prostates or exhausted prostate should be taking prostate care formula with Kegel to have a better ejaculation control results. Weakened bladders can be strengthened with herbs for bladder, which improves bladder elasticity.