Intimacy plays a crucial role in any romantic relationship. It builds emotional connection, deepens bonds, and strengthens the foundation of a couple’s life together. Kegel exercises are very helpful in sexual health.
However, for many couples, sexual problems, especially premature ejaculation (PE), can cast a shadow over their intimacy. Many men fail to acknowledge the role of various techniques and exercises, including Kegel exercises, to help address and overcome this common issue.
With this blog, we will discuss PE and explore how Kegel exercises and other strategies recommended by sexologist Deepak Arora can make a significant difference in relationships and intimacy.
Understanding Premature Ejaculation
Premature ejaculation is one of the most prevalent sexual problems affecting men. It is characterized by the inability to control ejaculation, leading to a climax much sooner than desired during sexual activity.Â
This condition can lead to frustration, anxiety, and a decrease in self-esteem for the men experiencing it and may also strain their relationship with their partner.Â
Fortunately, there are effective ways to address and manage PE, and Kegel exercises are among the most valuable tools.
Kegel Exercises: The Basics
Kegel exercises, also known as pelvic floor exercises, were initially developed by a Doctor in the 1940s to help women with urinary incontinence issues.
However, over the years, they have proven to be beneficial for men as well, particularly in addressing PE it is also called Premature Ejaculation Exercise. These exercises target the pelvic floor muscles, which play a crucial role in sexual function and ejaculation control.
By strengthening these muscles through Kegel exercises, individuals can gain better control over their ejaculatory reflex, helping to delay ejaculation and prolong sexual pleasure.
Here’s a step-by-step guide on how to perform Kegel exercises:
Step 1- Locate the Muscles
To begin, you must identify the pelvic floor muscles. The easiest way to do this is to stop the flow of urine when you’re using the restroom. The muscles you engage to do this are your pelvic floor muscles.
Step 2- Isolate the Muscles
Once you identify the muscles, practice contracting them without using your abdominal, thigh, or buttock muscles. It may take some practice to isolate them effectively.
Step 3- Start Slow
Begin with a slow contraction of the pelvic floor muscles, holding for a count of three to five seconds, and then release.
Step 4- Gradually Increase Intensity
As you become more comfortable with the exercises, increase the duration of the contractions and the number of repetitions. Aim for three sets of 10-15 repetitions per day.
Step 5- Be Consistent
Like any exercise routine, consistency is key. Perform Kegel exercises regularly to see the best results.
Kegel exercises can be performed at any time. It not only aids in addressing PE but also contributes to improved sexual performance, stronger erections, and better overall sexual health.
Sexologist Deepak Arora uses his renowned holistic approach to sexual health to help countless men and couples overcome sexual problems, including premature ejaculation.
His team’s approach combines various techniques, including Kegel exercises, to provide comprehensive solutions. Here are some key components of his approach:
- Kegel Exercises: As discussed earlier, Kegel exercises are a fundamental part of the strategy for addressing PE. By strengthening the pelvic floor muscles, individuals can gain better control over their ejaculation, leading to longer-lasting and more satisfying sexual encounters.
- Mindfulness and Relaxation: Anxiety and stress are often contributing factors to premature ejaculation.
Sexologist Deepak Arora emphasizes the importance of mindfulness and relaxation techniques to reduce anxiety and performance pressure in the bedroom. Meditation, deep breathing exercises, and progressive muscle relaxation can all be effective tools.
- Communication: Open and honest communication between partners is crucial in addressing sexual problems. Dr. Arora encourages couples to talk openly about their desires, concerns, and expectations.
- Lifestyle Changes: Lifestyle factors such as diet, exercise, and sleep can significantly impact sexual health.
- Sensate Focus Exercises: Sensate focus exercises involve gradual and systematic exploration of each other’s bodies, focusing on sensory pleasure rather than sexual performance. These exercises can help reduce anxiety and enhance intimacy between partners.
- Medical Interventions: If other strategies aren’t enough, Dr. Arora may recommend medical interventions like medications or topical creams to help manage premature ejaculation.
Bottom Line
Premature ejaculation is a common sex problem that can impact the intimacy and satisfaction of couples. However, with the guidance of skilled sexologists like Deepak Arora and his team men can address this issue effectively.