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This will most likely be my biggest contribution to the PE community. These past few weeks I have felt like I have found the missing link between gaining and injury. The answer is simple: penis enhancement requires more than just your penis! Having your lower body muscles relaxed and properly stretched is the difference between sexual health and disorder. This is because when you, for example, do a PE stretch with a tensed pelvic floor you are working against what your nervous system is compelling your muscles to do. If your pelvic floor muscles are relaxed the theory is that you can stretch and cause the required microtears properly and at maximum length and elasticity without causing strain. I am confident that practice will show MANY improvements in sexual performance.
1: Relaxed pelvic muscles lead to better muscle control and, thus, eliminates unconscious kegels and aids premature ejaculation.
2. Increased blood flow allows for greater EQ and aids erectile disfunction.
3. Relaxed ligaments allows for proper stretching during PE exercises and leads to easier, more comfortable gains.
4. Relaxed ligaments also allows nerves to remain alive and reduces the tension that causes hard flaccid and other issues.
5. Trigger points become noticeable as nerves awaken, which can be treated through gentle massage or a by a health professional/massage therapist.
For the forum members who have been following the hard flaccid threads, you will already know that pelvic tension disorder is one of the main contributors to the problem. The constant strain of tense muscles causes nerves to “switch off” and become hypersensitive. You do not feel the pain from the constant clenching until your muscles relax, which awakens the nerves, and tense up again.
I’ve done research into pelvic tension disorder and found that it is exacerbated by poor posture. When you are standing your lower back should be straight with your pelvic bone in line with your chest. If you have tense lower body muscles, getting into this proper posture position will almost force you to bend your knees in order to allow the pelvic bone to slide forward and relax the lower back. The goal of treatment is to allow your body to maintain proper lower back and pelvic bone alignment without the need to bend your knees.
In order to do this you need to stretch your quads, thighs, lower back, pelvic muscles, hamstrings, and calves. The exercise routine I am going to outline below functions as a warmup and warmdown for before and after your PE routine. These warm-ups are VITAL for a newcomer to PE if he wants to have the greatest potential gains with lowest risk of injury.
Begin in a standing position with feet placed together. Focus on your breathing and relax your muscles as best you can. Check your lower back for good posture and if it is curved in/outwards shift your pelvis to straighten it out. You can bend your knees slightly to do this.
Begin to bend down slowly with arms stretched out and try to touch your toes. Keep your lower back as straight as possible. To do this imagine your are being pulled into the stretch from your shoulders/chest area. If you are bending your neck to get the stretch you are not doing it correctly. Do not expect to be able to touch your toes right away. Simply bend as much as you can without having your chin pass your chest and you should feel the stretch along the back of your legs and into your lower back. Hold for thirty seconds while breathing slowly. When you breathe in your stomach should expand out, and when you breath in it should come back in.
http://www.abc-of-yoga.com/images/tu...pose-step3.gif
From here you should move into a pose that stretches your quads. You can remain standing and bend your leg so that you can hold onto your ankle. Your heel should be close to, or touching, your buttcheeks. While holding this pose focus again on pushing your pelvis outwards and keeping your lower back straight. Hold for thirty seconds each leg.
http://fatmansfitness.com/images/s_s...ad_stretch.gif
Now sit on your butt and extend one leg outwards with the other bent so that the bottom of your foot is touching the inside of your thigh. Keep your toes pointed towards the ceiling (if you cannot do this bend your knee slightly). Lean forward slowly from your chest (as explained above) and breathe slowly holding the pose for thirty seconds for each leg. You should feel the pull all along the back of your extended leg.
http://www.wallyogaworkout.com/yoga-...d_rope_700.jpg
An similar alternative: http://www.wallyogaworkout.com/yoga-...tended_700.jpg
Afterwards, bend both legs so that the bottoms of your feet are touching and try to make your knees touch the floor. While doing this your lower back should, again, be straight. You can lean forward slightly with your chest to feel more of a pull. The stretch targets your pelvic muscles and lower back. Hold for thirty seconds.
http://4.bp.blogspot.com/_9fAjjexwqJ...fly%2BPose.gif
That’s it! You can repeat these stretches as often as you like as long as you do not push yourself too far into a painful stretch. You will experience some discomfort while stretching at first, but if it becomes too intense you should back off a bit on the stretch and try to relax your muscles. While stretching your muscles should not be clenched (you will know what I mean by this with practice). Focus on keeping them relaxed and take your mind off of the pull by concentrating on counting.
You can do these stretches every day before and after your PE routine. Any questions?! Ask below!
I know the pictures are cheesy... I was trying to pic ones that best illustrated how essential I think it is to keep your lower back straight. I am coming to think that poor posture since puberty was my cause of pelvic tension. I know my lower back had a huge part to play in this ordeal because it was quite sore after the first 2 or three days of stretching. Once the soreness went away, however, I felt that it was significantly easier to keep good posture throughout the day and have a straight lower back while standing
1: Relaxed pelvic muscles lead to better muscle control and, thus, eliminates unconscious kegels and aids premature ejaculation.
2. Increased blood flow allows for greater EQ and aids erectile disfunction.
3. Relaxed ligaments allows for proper stretching during PE exercises and leads to easier, more comfortable gains.
4. Relaxed ligaments also allows nerves to remain alive and reduces the tension that causes hard flaccid and other issues.
5. Trigger points become noticeable as nerves awaken, which can be treated through gentle massage or a by a health professional/massage therapist.
For the forum members who have been following the hard flaccid threads, you will already know that pelvic tension disorder is one of the main contributors to the problem. The constant strain of tense muscles causes nerves to “switch off” and become hypersensitive. You do not feel the pain from the constant clenching until your muscles relax, which awakens the nerves, and tense up again.
I’ve done research into pelvic tension disorder and found that it is exacerbated by poor posture. When you are standing your lower back should be straight with your pelvic bone in line with your chest. If you have tense lower body muscles, getting into this proper posture position will almost force you to bend your knees in order to allow the pelvic bone to slide forward and relax the lower back. The goal of treatment is to allow your body to maintain proper lower back and pelvic bone alignment without the need to bend your knees.
In order to do this you need to stretch your quads, thighs, lower back, pelvic muscles, hamstrings, and calves. The exercise routine I am going to outline below functions as a warmup and warmdown for before and after your PE routine. These warm-ups are VITAL for a newcomer to PE if he wants to have the greatest potential gains with lowest risk of injury.
Begin in a standing position with feet placed together. Focus on your breathing and relax your muscles as best you can. Check your lower back for good posture and if it is curved in/outwards shift your pelvis to straighten it out. You can bend your knees slightly to do this.
Begin to bend down slowly with arms stretched out and try to touch your toes. Keep your lower back as straight as possible. To do this imagine your are being pulled into the stretch from your shoulders/chest area. If you are bending your neck to get the stretch you are not doing it correctly. Do not expect to be able to touch your toes right away. Simply bend as much as you can without having your chin pass your chest and you should feel the stretch along the back of your legs and into your lower back. Hold for thirty seconds while breathing slowly. When you breathe in your stomach should expand out, and when you breath in it should come back in.
http://www.abc-of-yoga.com/images/tu...pose-step3.gif
From here you should move into a pose that stretches your quads. You can remain standing and bend your leg so that you can hold onto your ankle. Your heel should be close to, or touching, your buttcheeks. While holding this pose focus again on pushing your pelvis outwards and keeping your lower back straight. Hold for thirty seconds each leg.
http://fatmansfitness.com/images/s_s...ad_stretch.gif
Now sit on your butt and extend one leg outwards with the other bent so that the bottom of your foot is touching the inside of your thigh. Keep your toes pointed towards the ceiling (if you cannot do this bend your knee slightly). Lean forward slowly from your chest (as explained above) and breathe slowly holding the pose for thirty seconds for each leg. You should feel the pull all along the back of your extended leg.
http://www.wallyogaworkout.com/yoga-...d_rope_700.jpg
An similar alternative: http://www.wallyogaworkout.com/yoga-...tended_700.jpg
Afterwards, bend both legs so that the bottoms of your feet are touching and try to make your knees touch the floor. While doing this your lower back should, again, be straight. You can lean forward slightly with your chest to feel more of a pull. The stretch targets your pelvic muscles and lower back. Hold for thirty seconds.
http://4.bp.blogspot.com/_9fAjjexwqJ...fly%2BPose.gif
That’s it! You can repeat these stretches as often as you like as long as you do not push yourself too far into a painful stretch. You will experience some discomfort while stretching at first, but if it becomes too intense you should back off a bit on the stretch and try to relax your muscles. While stretching your muscles should not be clenched (you will know what I mean by this with practice). Focus on keeping them relaxed and take your mind off of the pull by concentrating on counting.
You can do these stretches every day before and after your PE routine. Any questions?! Ask below!
I know the pictures are cheesy... I was trying to pic ones that best illustrated how essential I think it is to keep your lower back straight. I am coming to think that poor posture since puberty was my cause of pelvic tension. I know my lower back had a huge part to play in this ordeal because it was quite sore after the first 2 or three days of stretching. Once the soreness went away, however, I felt that it was significantly easier to keep good posture throughout the day and have a straight lower back while standing
Member of the Month March 2013.
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