Do pelvic floor exercises help with premature ejaculation?

Let’s talk about sex!

One of the important actions of the male pelvic floor is to assist in gaining and maintaining an erection. If there is a problem with erections, then there may also be a problem with premature ejaculation.

Premature ejaculation occurs surprisingly often, and it is estimated to occur in around a third of men aged between 18 and 59.

The cause is not clear, but it may have links to chemical imbalances, as low levels of serotonin have been linked to it, as have lower levels of testosterone. It can also be connected to psychological issues such as low mood, low confidence or anxiety.

However, it may also be connected with pelvic floor muscle weakness and pelvic floor dysfunction. In this case, pelvic floor muscle exercises can be very helpful!

The best way for men to identify their pelvic floor muscles is to try the following:

  1. First, tighten (squeeze) the muscles around the back passage, as if you’re trying to stop yourself from passing wind. While you hold this squeeze, try to tighten your muscles in such a way as you would if you were trying to stop yourself from passing urine. You should feel a “squeeze and lift” inside.
  2. If you are standing in front of a mirror, without your clothes on, you should see the base of your penis dip down (pull back) and your scrotum lift up.
  3. Good ways to remember the move are to think of “nuts to guts” or “testicles to spectacles”. After each “squeeze and lift”, make sure that you fully relax your muscles by letting them rest back to their starting level.
  4. Try holding the slow squeezes for ten seconds, and repeat up to ten times. Then do ten fast squeezes. Always make sure you let the muscles fully relax between each squeeze. Aim to do these three times a day.

You can see a pelvic health physiotherapist for a personalised assessment if you have any difficulty in finding your pelvic floor muscles, or your symptoms are not resolving. Find one near you in the Squeezy directory.

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