As a man, it’s a frustrating experience to not last as long in bed as you (or your partner) would like. Whether you’re dealing with a single instance of performance anxiety or an ongoing battle with premature ejaculation (PE), finishing earlier than you’d like can cause a great deal of embarrassment and shame.
Many men who deal with performance issues in the bedroom often feel like they’re alone in their struggle. However, you should know that one in three men suffer from sexual dysfunction — and there are plenty of ways to overcome it.
Specifically, there are a number of useful exercises and treatments that can help you last longer in bed. In this article, we’ll share some of these methods to help you delay your climax and improve your sexual performance. If you have questions, get in contact with the team at Men’s Health Clinic, and we can chat through some of these options with you.
Try exercises and behavioural techniques
If you’d like to increase your stamina without seeking professional help, at-home exercises are an excellent place to start. You can perform them on yourself or with a partner that you trust, and keep track of the results to see if the exercises are working. Let’s take a look at some examples of exercises to last longer in bed.
In order to have lengthier sex sessions, you need to have strong pelvic floor muscles. In men, your pelvic floor muscles play several essential functions, such as supporting your pelvic organs (bladder and bowel), allowing you to hold urine and bowel movements, and supporting erectile dysfunction and ejaculation. By learning how to control those muscles better, you’ll be more able to last longer in bed.
To find your pelvic floor muscles, begin using the bathroom as you usually would, and squeeze your muscles to halt the flow of urine. If that method doesn’t work, try undressing and standing in front of the mirror and then attempt to squeeze your pelvic floor muscles. If you’re doing it correctly, you’ll see the base of your penis and your scrotum lift up.
Once you’ve identified the right muscle group, it’s time to practice your Kegels. Begin by contracting your muscles as if you were stopping the flow of urine again. Hold that for about 10 seconds and then relax (don’t forget to breathe!). If you feel comfortable, repeat this motion 10 times. Do this three times per day.
2. Squeeze technique
In addition to Kegels, there are also exercises to try when you’re already in the heat of the moment. For instance, the squeeze technique is practised during sexual activity (whether by yourself or with a partner) to delay ejaculation.
To try it, begin masturbation or sexual intercourse as you normally would. Then, when you feel yourself nearing the point of climax, cease all sexual activity and begin to apply pressure to the base of your penis. Continue squeezing until the desire to climax subsides and then return to intercourse.
3. Stop-start method
The stop-start method is another frequently recommended exercise to prevent ejaculation. Just like with the squeeze technique, you’ll begin sexual activity (masturbation or intercourse) as usual. Once you are close to orgasm, stop touching yourself or thrusting and wait until you no longer feel the urge to climax. Continue sexual activity and repeat the technique as necessary.
Seek out professional therapy
If premature ejaculation is the reason that you aren’t lasting long enough in bed, it might be caused by a number of psychological issues. Common causes of PE include anxiety, depression, stress, relationship issues, or financial worries.
If this is the case, then therapy or counselling is an effective way to alleviate those psychogenic issues. Not only can therapy help you take control of your sexual dysfunction, but it can also help you improve your mental health. Reach out to a therapist or mental health professional to learn more about starting counselling sessions.
Explore medical treatment options
In addition to physical exercises and mental health counselling, you can also try medical treatments to last longer in bed. Prescription medication, creams, tablets and self-administered injections are some of the most common and effective treatment mechanisms available to men who are struggling with premature ejaculation and other common sexual dysfunctions.
For a more tailored solution, you can get in touch with a medical clinic that specialises in men’s health issues (like Men’s Health Clinic). At these facilities, you can speak with medical professionals that are experts in men’s health conditions, including premature ejaculation, erectile dysfunction (ED), and testosterone deficiency.
At Men’s Health Clinic, we offer confidential consultations with our Australian licenced doctors, who will evaluate your medical history and sexual dysfunction symptoms. From there, our medical team will create a personalised treatment plan based on your specific needs. If you require any prescriptions, we’ll ship them directly to your door in discreet packaging.
In many cases, men require some combination of exercises, counselling, and medical treatment to effectively deal with premature ejaculation. At Men’s Health Clinic, we can recommend the best course of action to increase your stamina and feel more confident in bed.
As Australia’s top national clinic, we’re here to help you stop suffering in silence and get your sex life back on track. We understand the anxieties related to men’s sexual health, and we take a sensitive and empathetic approach to each patient’s unique situation. To learn more about Men’s Health Clinic team and our treatment options, fill out an online assessment or call us on 1300 707 998 today