Hi PEGym,
I've spent a lot of time around the forums in the last week trying to soak up all the information. I was once given the advice "you'll have learned when everything starts to sound the same". Well, I'm at that point so I'm going to start a log right here.
I have PE due to both poor masturbatory habits when I was younger and a tense pelvic floor. For any newcomers, that means that I tried to quickly reach orgasm which turned into a bad ingrained habit. One's body begins to involuntarily kegel, forcing orgasm and creating a weak pelvic floor.
I developed this routine based off of these main threads:
https://www.pegym.com/forums/prematu...aculation.html
https://www.pegym.com/forums/prematu...se-kegels.html
https://www.pegym.com/forums/prematu...loor-yoga.html
https://www.pegym.com/forums/prematu...r-balance.html
If I determine that I need to work more on the psychology, I plan on going through ByggD's guide:
https://www.pegym.com/forums/prematu...-response.html
Here's my game plan for the next week. I will update as necessary.
GOAL: I will easily be able to last ten minutes in bed, sober, without a condom, by September 31
Workout:
Plateau Edging
Reverse Kegels
Pelvic Floor Stretching
Positive Mindframes
1) Plateau Edging
Right now, I am at phase one:
1. Eliminating Involuntary Kegels (IK). While doing this, don't worry yourself about the plateau phase or feeling pleasure, the goal is simply to maintain a relaxed pelvic floor to give you a good foundation for the later stages. You need to become aware of IKs, so pay attention for any spasms. You can try placing a hand on your pelvic floor area and feeling for any movement. You may even find yourself holding a single long involuntary kegel for the duration. As mentioned earlier, the way to counter these is to use reverse kegels when you notice a spasm, or hold a light RK for the duration of edging. Also, have an out of sex RK routine. While in this stage, most of your edging should be done with a blank mind and a slow stroke rate, so you can focus on getting rid of those IK.
Once I get through that phase I will move on to the second. I will perform workouts at 20 minutes and take it from there.
2) Reverse Kegels
I will perform 10 minutes EACH of front reverse kegels and back reverse kegels
3) Pelvic Floor Yoga
I will stretch for at least 15 minutes at the end of my workouts. I will choose various exercises from this page
4) Positive Mindset
*I will speak positively to myself before and after workouts "I am improving. I am in control"
*I will also understand that stopping a workout early in order to avoid losing control is actually me keeping control.
*When I am drunk I have great results because I am not concerned about ejaculating and I am having fun. I will remind myself that "sex is FUN" because that's what it is!
I will be starting my first workout shortly. I am looking forward to keeping this thread up to date. Feel free to post any questions or encouragement along the way!
I've spent a lot of time around the forums in the last week trying to soak up all the information. I was once given the advice "you'll have learned when everything starts to sound the same". Well, I'm at that point so I'm going to start a log right here.
I have PE due to both poor masturbatory habits when I was younger and a tense pelvic floor. For any newcomers, that means that I tried to quickly reach orgasm which turned into a bad ingrained habit. One's body begins to involuntarily kegel, forcing orgasm and creating a weak pelvic floor.
I developed this routine based off of these main threads:
https://www.pegym.com/forums/prematu...aculation.html
https://www.pegym.com/forums/prematu...se-kegels.html
https://www.pegym.com/forums/prematu...loor-yoga.html
https://www.pegym.com/forums/prematu...r-balance.html
If I determine that I need to work more on the psychology, I plan on going through ByggD's guide:
https://www.pegym.com/forums/prematu...-response.html
Here's my game plan for the next week. I will update as necessary.
GOAL: I will easily be able to last ten minutes in bed, sober, without a condom, by September 31
Workout:
Plateau Edging
Reverse Kegels
Pelvic Floor Stretching
Positive Mindframes
1) Plateau Edging
Right now, I am at phase one:
1. Eliminating Involuntary Kegels (IK). While doing this, don't worry yourself about the plateau phase or feeling pleasure, the goal is simply to maintain a relaxed pelvic floor to give you a good foundation for the later stages. You need to become aware of IKs, so pay attention for any spasms. You can try placing a hand on your pelvic floor area and feeling for any movement. You may even find yourself holding a single long involuntary kegel for the duration. As mentioned earlier, the way to counter these is to use reverse kegels when you notice a spasm, or hold a light RK for the duration of edging. Also, have an out of sex RK routine. While in this stage, most of your edging should be done with a blank mind and a slow stroke rate, so you can focus on getting rid of those IK.
Once I get through that phase I will move on to the second. I will perform workouts at 20 minutes and take it from there.
2) Reverse Kegels
I will perform 10 minutes EACH of front reverse kegels and back reverse kegels
3) Pelvic Floor Yoga
I will stretch for at least 15 minutes at the end of my workouts. I will choose various exercises from this page
4) Positive Mindset
*I will speak positively to myself before and after workouts "I am improving. I am in control"
*I will also understand that stopping a workout early in order to avoid losing control is actually me keeping control.
*When I am drunk I have great results because I am not concerned about ejaculating and I am having fun. I will remind myself that "sex is FUN" because that's what it is!
I will be starting my first workout shortly. I am looking forward to keeping this thread up to date. Feel free to post any questions or encouragement along the way!
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