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Premature ejaculation is a treatable medical condition

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Premature ejaculation is a common sexual disorder that affects men and their partners1. The International Society for Sexual Medicine (ISSM) defined premature ejaculation as the sexual dysfunction regarding ejaculation that occurs within 1 minute after vaginal penetration2.

Why is exercise necessary?

Research suggests that the chances of premature ejaculation are less in people who perform physical activities3. Although there are specific reasons and causes associated with premature ejaculation, it can be treated and rectified through a proper diet plan and exercise regimen. Pelvic floor muscle rehabilitation protocol is one of the best exercises to treat PE.

Causes of premature ejaculation:

There are several underlying reasons associated with premature ejaculation disorder. These may include the following:

  • Abnormal hormonal imbalance.
  • Anxiety or stress
  • Emotional issues
  • Inflammation of urethra and prostate.
  • Poor body condition
  • Sexual repression
  • Irregular neurotransmitter release.
  • Genetic trait
  • Hyperthyroidism4

Historically, premature ejaculation can be subcategorized into two main types.

Primary (life-long) PE:

It refers to low intra-vaginal ejaculation latency time (IELT) less than a minute on first and subsequent experiences5. When it is something that you had for as long as you can remember, that is categorised as “life-long PE”. This is usually associated with disturbance in erection, detumescence, and arousal. Thankfully, life-long doesn’t mean you are doomed to have it forever, as there are measures you can take to improve it.

Secondary (Acquired) PE:

It refers to reduced ejaculatory latency developing at any point in a man’s life.

Muscles Involved in Ejaculation:

Pelvic floor muscles play a main role in sexual function. Evidence suggests that the following muscles are involved in ejaculation.

  • Ischiocavernosus muscles
  • Bulbocavernosus
  • Sphincters

These play a crucial role in electromyographic activity during the entire process of ejaculation.

A study of 18 patients revealed 61% of the patients (11) showed better results with improved ejaculatory reflex after 20 sessions of 60 minutes exercising their pelvic floor muscles6.

Kegel Exercises:

Kegel or pelvic floor muscle exercises are the best exercises as the first line of treatment in premature ejaculation. Ischiocavernosus and bulbocavernosus muscles are the same that are involved in cutting the urine flow. Hence, exercises of these muscles help control the ejaculation reflex. The following different exercise regimens can be followed:

Pelvic compressions

pelvic compressions for premature ejaculation in singapore

Start by lying on the back, keep the hands flat on the floor and bend the knees upward. For this exercise, you want to flex your pelvic floor muscles.

No idea how to do that? Simple – When you pee and intentionally “flex” your inner muscles to stop the urination – you are using your pelvic floor muscles (warning: do not do this exercise while peeing).

Now, flex your pelvic floor muscle and release it after 4-5 seconds. Then, squeeze your buttock muscles together for 4-5 seconds and then release.

Leg squeezes

leg squeezes for premature ejaculation in singapore

Start by lying on the floor on your side, spread your legs by placing a pillow between them. Squeeze the legs for 5 seconds and then release. Repeat it 3-8 times and do 10 sets for better results.

Sitting Posture:

Find a comfortable chair and sit, squeeze the penis just like you would to stop the urine flow. Repeat 8-10 times and perform 3 sets.

Pause-Squeeze Technique:

pause squeeze technique for premature ejaculation in singapore

Another effective technique is the pause-squeeze method. 60-70% report improvement enough to enjoy intercourse.

When you Pause and Squeeze, you enjoy sexual activity but just before you climax, you ask your partner to squeeze the part of the penis where penile head (glans) joins the shaft.

Once the urge to climax is gone, you go again.

We recommend doing this progressively. For example, the first time you do it, you’ll do the Pause and Squeeze once, the finish. The next week, you Pause and Squeeze twice, then finish. And so on.

It truly is like stamina training in the gym.

Conclusion:

Exercise can do wonders in controlling the ejaculation reflex. Pelvic floor muscles are the primary muscles to be focused on while doing pelvic floor muscles or kegel exercises to lessen premature ejaculation8. These muscles are squeezed for a few seconds and then released. 5-8-10 sets are performed in a session to get better results.

References:

1. Carson C, Gunn K. Premature ejaculation: definition and prevalence. Int J Impot Res. 2006;18 Suppl 1(SUPPL. 1). doi:10.1038/SJ.IJIR.3901507

2. McMahon CG, Althof SE, Waldinger MD, et al. An evidence-based definition of lifelong premature ejaculation: report of the International Society for Sexual Medicine (ISSM) ad hoc committee for the definition of premature ejaculation. J Sex Med. 2008;5(7):1590-1606. doi:10.1111/J.1743-6109.2008.00901.X

3. Yildiz Y, Kilinc MF, Doluoglu OG. Is There Any Association Between Regular Physical Activity and Ejaculation Time? Urol J. 2018;15(5):285-289. doi:10.22037/UJ.V0I0.4031

4. Raveendran AV, Agarwal A. Premature ejaculation – current concepts in the management: A narrative review. Int J Reprod Biomed. 2021;19(1):5. doi:10.18502/IJRM.V19I1.8176

5. Althof SE, Abdo CHN, Dean J, et al. International Society for Sexual Medicine’s guidelines for the diagnosis and treatment of premature ejaculation. J Sex Med. 2010;7(9):2947-2969. doi:10.1111/J.1743-6109.2010.01975.X

6. Pera G La, Nicastro A. A new treatment for premature ejaculation: the rehabilitation of the pelvic floor. J Sex Marital Ther. 1996;22(1):22-26. doi:10.1080/00926239608405302

7. Premature ejaculation: What can I do on my own? Published online September 12, 2019. Accessed January 19, 2022. https://www.ncbi.nlm.nih.gov/books/NBK547551/

8. Pastore AL, Palleschi G, Fuschi A, et al. Pelvic muscle floor rehabilitation as a therapeutic option in lifelong premature ejaculation: long-term outcomes. Asian J Androl. 2018;20(6):572. doi:10.4103/AJA.AJA_30_18

Frequently Asked Questions (FAQs)

Q: Can exercise really help with premature ejaculation (PE)?

Exercise, particularly pelvic floor exercises and other forms of physical activity, can contribute to overall sexual health and potentially improve ejaculatory control for some individuals experiencing PE.

Q: What are pelvic floor exercises, and how do they relate to PE?

Pelvic floor exercises, also known as Kegel exercises, involve contracting and relaxing the muscles of the pelvic floor. Strengthening these muscles can enhance control over ejaculation and improve overall sexual function.

Q: How do pelvic floor exercises work to address PE?

Pelvic floor exercises help strengthen the muscles responsible for controlling ejaculation. With improved muscle control, some men may experience better ejaculatory control and increased confidence during sexual activity.

Q: How often and for how long should I perform pelvic floor exercises for optimal results?

Consistency is key. Aim to perform pelvic floor exercises daily, gradually increasing the duration and intensity. Start with a few repetitions and gradually work your way up over several weeks.

Q: Can exercise alone completely cure PE?

Exercise can be a helpful component of managing PE, but it may not completely cure the condition. A holistic approach that includes exercise, communication, relaxation techniques, and potential medical guidance may be more effective.

Q: Should I combine exercise with other strategies to manage PE?

Yes, combining exercise with other strategies, such as relaxation techniques, communication with your partner, and potentially medical interventions, can lead to a more comprehensive and effective approach to managing PE.

Premature ejaculation is a treatable medical condition

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It’s estimated that 30% of men, of all age groups, suffer from PE (Montorsi, 2005)—although that number may be higher, since only a small fraction of men with PE talk with their doctor about it (Porst, 2007).

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