Men who have suffered even once from erectile dysfunction or premature ejaculation know how embarrassing it can be. But there is good news, you don't have to go out and spend a lot of money on expensive pumps and creams. With a little guidance and practice, research has shown that 40 percent of men can regain their sexual stamina after a few months of practicing these exercises, according to ErectileDysfunctionExercises.com.
Kegel Exercises
These exercises target the pubococcygeal (PC) muscle group that helps form a "hammock" for your genitals. Strengthening the PC muscles can help control incontinence, increase sexual function and combat premature ejaculation, according to the sexual information page at the University of California at Santa Barbara (UCSB). They can be performed just about anywhere, and you can do them standing, sitting or lying down. You can identify your PC muscles by attempting to stop the flow of urine in the bathroom. Once the muscles are identified, tighten them and hold the contraction for about five seconds, followed by a five-second relaxation. A second way to exercise your PC muscles is to slowly tighten them a little more with each count as you count from one to five. Hold the contraction for a few seconds before incrementally releasing the contraction as you count back down to one. A third variation of the Kegel exercise is to rapidly contract and release your PC muscles until muscle exhaustion occurs, according to the UCSB website.
The Masters & Johnson Method
This exercise can be performed either alone or with a sexual partner, according to the male sexual dysfunction page at Northern Kentucky University. It is performed by slowly bringing yourself to orgasm and stopping at the moment just before he is about to ejaculate. With practice, men can gain a more complete understanding of the sensations that precede ejaculation, thereby learning how to control orgasm, according to the Kentucky researchers.
The Squeeze Method
It is recommended that this method be employed only when there is a sexual partner, according to the University of Northern Kentucky. Perform this exercise by participating in normal sexual activity, but at the point of orgasm have your partner grab your penis either at the base or the tip of the glans (head), and squeeze. This stops orgasm by forcing blood out of the penis, thereby decreasing the firmness of your erection.
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