Premature ejaculation is a problem many men will have to deal with throughout their sexual life. It is a problem that most people learn to control as they get more sexual experience, but that doesn't give much comfort to those who find that the race is over before it has even started. While there are some pharmacological remedies to the problem, exercises can be done to help a man and his partner have a more fulfilling sex life.
Strengthening the PC Muscle
Learn to control your ejaculation by doing an exercise called the Kegel. Named after Dr. Arnold Kegel, this exercise helps your pubococcygeus, or PC, muscle get stronger. The PC muscle goes from the pubic bone to the tailbone along the floor of pelvic cavity. To strengthen this muscle, you can squeeze the PC muscle. You can do this by restricting your urine flow. Stop in midstream and then relax the muscle to allow the urine to flow. That is the PC muscle. You can squeeze this muscle at various times to strengthen it, not just during the urination process. If you do this 10 times a day, you may see positive results in two to four weeks.
Masturbate to gain more control over your PC muscle. Don't bring yourself to completion of the act. Continue the process until you feel like your ejaculation muscles are about to contract. Stop at that point. Do not continue with the act until you feel like you will not ejaculate. Then continue but keep yourself from ejaculating. Do this five times before you allow yourself to have an orgasm. Once you can do this by yourself, you have a better chance of delaying your orgasm with a partner.
Grasp your penis about one-half inch below the head and hold it firmly when you feel you are about to ejaculate. This can be extremely uncomfortable and it is akin to putting a clamp on a garden hose. However, it can be an effective way of learning to control your premature ejaculation.