Big improvements with my Severe Premature Ejaculation

[Cephalus]

@SoftMmoNoMorePreE Thanks for the feedback regarding those exercises. I was afraid that doing them will somehow bring tension in my pf which I recently partialy loosened up and now focusing on the BC. So they're not bringing tension to my pf and do not interfere with my stretching efforts and results. Good to know.

Quick is something like 2-3 seconds. No more.
She might have included low back exercises, but I don't know if they are the one you're reffering to. Are these three lower back ones ? :xlbpm_3.jpg

Now that I think of it, she actually gives me a modified version of good mornings, but with me gripping a suport from behind

I read on a couple of pelvic physicians sites that weak glutes contribuite to tight hypertonic pelvic floor and therefore premature ejaculation. I have the dead butt syndrome, meaning very weak/inactive glutes due to sedentary lifestyle from the past. Did you see improvements in pf balancing when streghtening the glutes ?

I'm avoiding kegels for now until I loosen up and also practice belly breathing every day.

Yes, there are, in fact, a few physical reasons from which I developed hypertonic pelvic floor:
- Sedentary lifestyle for 5 years now
- PMO-ing very quick to reach orgasm and kegelling troughout to speed up the process. Very idiotic behaviour now that I know the truth and look back.

[Cephalus]

Back with an update fellows:

• My pt has taken a vacation and will return in a few days, but I continued my routine of course.

• My Fleshlight has arrived yesterday evening and I tried it for the first time today in the morning !

The result with the FL was a bit dissapointing after 8 weeks of stretches, hindi squats and unlocking my PC: only 30 seconds with many IKS
Not to fret: today's result just proves me that I have to work even more to beat pre-e. Years of pelvic floor hypertonicity won't go away in only 2 months. I'm aware of that.
Damn toy comes close to a real vagina, but lacks in body warmth, touch, smell etc.

Curious thing: when I tried edgind with with hand I had NO IKS.
When I tried on the fleshlight I had IKS like crazy: ik's with every stroking & entry in the FL.
I simulated sex by thrusting into the FL.

What I will add to my routine:

• I will try to incorporate front reverse kegels, altough . Maybe pushing little by little everyday I will begin loosening the front pf muscle ?

• strenghtening the glutes in order to assist pelvic floor functionality.

I have a couple of questions guys:

1)I noticed during the sesion that my perineal muscles (BC, as I know) were hard as a rock. Is this normal or just for people with pre-e ?
2) Do you guys think I should keep my current routine or add to it ? (more time on hindi squats, more meditative rk, try the front reverse altough it feels like pushing a wall etc.)

Thank you.

[drtjwz]

Back with an update fellows:

• My pt has taken a vacation and will return in a few days, but I continued my routine of course.

• My Fleshlight has arrived yesterday evening and I tried it for the first time today in the morning !

The result with the FL was a bit dissapointing after 8 weeks of stretches, hindi squats and unlocking my PC: only 30 seconds with many IKS
Not to fret: today's result just proves me that I have to work even more to beat pre-e. Years of pelvic floor hypertonicity won't go away in only 2 months. I'm aware of that.
Damn toy comes close to a real vagina, but lacks in body warmth, touch, smell etc.

Curious thing: when I tried edgind with with hand I had NO IKS.
When I tried on the fleshlight I had IKS like crazy: ik's with every stroking & entry in the FL.
I simulated sex by thrusting into the FL.

What I will add to my routine:

• I will try to incorporate front reverse kegels, altough . Maybe pushing little by little everyday I will begin loosening the front pf muscle ?

• strenghtening the glutes in order to assist pelvic floor functionality.

I have a couple of questions guys:

1)I noticed during the sesion that my perineal muscles (BC, as I know) were hard as a rock. Is this normal or just for people with pre-e ?
2) Do you guys think I should keep my current routine or add to it ? (more time on hindi squats, more meditative rk, try the front reverse altough it feels like pushing a wall etc.)

Thank you.

1) During sex I also often check how hard my perineal muscles feel (I also believe that this is the BC, however I would like some confirmation from a more experienced member), and often it is very hard (although there this does differ per session). I have PE. If the goal is to relax the BC muscle then I think it shouldn't be that hard, since when you're doing a kegel, you can feel a spasm in your perineal muscle as well. EDIT: no I am pretty sure the goal would be to not have it be too hard. The reason I think this is that sometimes the muscles underneath my perineum will feel harder, but then when I RK they get a lot looser. This makes me believe that the muscles should indeed not be hard and that I am RKing correctly.
2) I think the yoga poses and the work on your glutes are great. Combine these with daily RK sessions (I do them in the morning and before I go to sleep, and randomly during the day) to make sure your PF stays relaxed. I can also suggest meditation (e.g. https://www.pegym.com/forums/prematu...ess-story.html). Edging I think is very important, which is something I haven't been doing, although I have been noticing a big improvement with just yoga, RKs and meditation. I think edging is key for eliminating IKs during certain stimulation. For example I always IK when thrusting, which I believe I have to work out either using sex itself, or using edging. Since with edging it is a lot easier to control your arousal, I think this is the way to go. https://www.pegym.com/forums/prematu...isolation.html has helped me in the past with eliminating IKs.

Also regarding RKs, I have learned to do something very interesting, which has been referenced a couple of times on the forums. I call it 'tingling RK'. Basically by imagining a downward push (I imagine either a downward pulling hook, or a downward pushing bowl) at a certain area of my PF, it starts to tingle, and relaxes. What is interesting is that there's a very distinct tingling feeling which actually feels great. And I can turn it on (by visualising) at the base of the penis, more towards the perineum and behind the perineum, where my butt starts. After some tuning into this feeling I can actually channel it on all these places at the same time, which may or may not be the entire BC muscle. Still haven't figured this out. All I know is that this 'tingling RK', does loosen up the muscles underneath my perineum.
The difference with the RK I started out with, is that when I started doing RKs, I would actually push or put force on multiple muscles, including the abs etc. With this tingling RK, all I have to do is visualize and the feeling will come. However, it is impossible for me to channel this feeling during sex. At that moment all I can do is the muscle forcing RK, which I have gotten bad at.

My thoughts, hope they help

[Cephalus]

Thank you for tuning in and for the input, drtjwz. I've seen your log: you're doing a great job ! Keep it up !

I began a while ago to suspect that the hardness in the perineal muscles are a common symptom in Pre-E. And yes, the muscle in the perineum is the BC: 3.jpg

Your observation is spot-on: when doing an rk and feel the BC loosen then you know it shouldn't suppose to be tense, but loose.

Front rk's are still hard for me, let alone the tingling rk's you speak of . Right now, altough I can isolate back rk, I'm actually turned to compound rk's.

[Cephalus]

So I’ve been tinkering.
I thought a lot recently about things that may turn out to be symptoms of a hypertonic pelvic floor, symptoms that others onsite have noticed. I also checked with some medical diagrams regarding the male pelvic floor and all organs in that area to see if it made sense. My research was fruitful.

Be warned, it's a long read. So here they are.

Urinary Hesitancy and/or urinary difficulties: I believe that a chronically tight BC muscle impedes the normal passing of the urine stream out of the bladder. I had this problem ever since I can remember. Everytime I am standing in front of the toilet at home, ready to pee, I had difficulty starting the stream: it takes me like 5 or even 10 seconds to expel the urine. Home is a relaxed location for me so it shouldn’t be a problem, should it ? Peeing in public urinals/toilets is the same.

Urinary hesitancy must not be confused with urinary retention. That’s something else.

I always feel that the stream successfully leaves the bladder, goes smoothly trough the prostate but slows down very much somewhere in my perineum. It does feel like the perineum isn’t able to sufficiently relax to let the urine pass smoothly trough the urethra and out of the body. It does feel like the pee struggles to pass trough something narrow. Sometimes the muscles in the perineum have ik’s or, very rarely, hard clenches that stop the flow.

My theory ? The BC muscles being hypertonic (too tight even in resting) slows down the urine stream by squeezing the urethra when urine must pass trough it. The progression of urine in our organism is this: urine builds up in bladder, then begins to descend via the urethra and trough the prostate when we’re ready to pee, then trough the BC muscle (here lies the problem) and finally out from the urethral opening (tip of the penis). The tight BC allows passing of urine, of course, only with difficulty. Here is a diagram that illustrates this: 7.jpg

I asked a couple of guys to see if they have the same problem as I do: 6 out of 7 told me that they’re stream begins imediately and don’t feel a narrowing/stopping feeling or difficulty during peeing. Moreover, when I visited my gf in her student dorm and had to go to the bathroom (the bathrooms were co-ed) sometimes same-age guys came in the stall next to me to pee: as soon as they closed the door the peeing sound began immediately and forcefully. So I concluded this is not a common thing, but a symptom of hypertonic pf.

I went to not one, but two urologists that confirmed I had no problems with my bladder, prostate and others. That leaves only the pf.

Premature & Excessive discharge of Pre-cum: I get precum from the smallest things: talking over the phone with my gf, talking with her face to face, holding hands, heavy petting, and kissing. And it comes in genereous amounts, even. I can choose to believe that I’ve got a big Cowper’s gland or look at my pelvic floor.

Here’s why I think it’s also a symptom of tight pf: the Bulbourethral gland (or Cowper’s Gland) is incidentally located right below the prostate and very very close to, you guessed it, the BC muscle of the pelvic floor. Even more, some anatomical diagrams illustrate the little gland being actually engulfed by the BC, exactly like the muscles cardiac muscles that wrap around the heart.

So, Cowper’s gland being very close or surrounded by the BC itself, if the BC is overly tight then an additional tightening that comes from external sexual stimuli (ex. holding hands with gf) will only pressure the gland more and more and force it to produce precum even for the mildest sexual stimules !

I never get precum from things that aren’t sexually related. The Cowpers’s gland, I read, should appear just around climax and to serve as lubricant for the sperm and no sooner. That’s why I precum loads just from holding hands: the naturally BC puts more pressure on the gland and forces it to produce it. Here is a diagram of the location of Cowper’s gland: 6.jpg

Early erection: In my experience, I get full-blown erections from just having sexual thoughts, and even reading text messages from my gf (?!) I don’t think these early-on erections are necceseraly a bad thing, but I believe they are present with pf tension because, supposedly, an overactive pf makes your penis overly sensitive and this oversensitivity in turn leads to quicker and easier to achieve erections only from the small stimules.




Constipation and/or difficulty defecating: Difficulty with defecating and frequent constipation comes, I believe, only from the tightness of the PC muscles, the back of the pf floor. More exactly, if the PC muscle is hypertonic, then the Puborectalis (component muscle of the Levator Ani) is also tense, therefore gripping around the rectal canal with more force than necessary, leading to the necessity of straining on the toilet. I had this problem and didn’t even know from where it was coming until I loosened the whole PC muscle and therefore the Puborectalis. Now I don’t have frequent constipation and don’t strain anymore. Of course, constipation can be a result of many other things like diet and such, but pf dysfunction is also an important factor.


Here is an image of the Puborectalis muscle that wraps around the rectum: 8.jpg

I don’t believe in coincidences and it’s not a coincidence that Cowper’s Gland is ridiculously close to the BC and the that the urethra (and therefore urine) passes trough the BC as well.


And of course, always open to feedback and debate
Cheers.

[cotto007]

Apparently my pelvic floor is a mess . I have seen a PT and she confirmed its really tense . a couple questions .

1 does your penis go cold especially when sitting ? I was told this is to do with the nerves being pinched by the tension ?

2 how long during PT did it take to start loosening up ?

I have only had one session which seemed to help but the symptoms are back . My symptoms are - Sore lower back , Pain or more irritation when seated , cold clammy penis ,sometimes urine flow seems slow . Driving me nuts for 2 years .. had all the prostate checks / mri scans u name it . Its been a medical mystery.

[Tanzanas]

Cephalus i have developed i think the same thing with urination even at home. I sometimes feel when i will have this problem ( i dont know how but i feel that something is wrong) so i stand in front of the toilet (relaxed,breathing) and feel that urine coming and it goes like this;: it is coming but not with full force to expel right away so i developed like a habit to stop it so i stop it at the start and then release full stream. What happens if i just let it go? The stream is so weak or just a few drops comes out and then ik follows and then everything normal. I dont know what is the cause for it but im battling it with simple techniques as meditation, yoga , rks ( both front,back and together) sometimes its better sometimes its worse ( especially when worried , anxious in a rush) .

[Cephalus]

@ cotto007
1: It sometimes does, but haven't paid close attention to it, actually. I will see if it happens often.
2: Funny thing: I first loosened up my PC alone, at home, doing hindi squats and pf stretches for 7 weeks. After that I went ahead and tried the PT to learn things about my body and further help me on my path to recovery. A PT, as Pegasus always said, is a very good option if you can find one !

@ Tanzanas
Your problem does resemble mine. Those ik's in the perineum (BC) that temporarily stop the flow are not normal. Continue with your routine. Reducing tone in BC I strongly believe is key. How long have you been on your routine ? How good can you perform front rk ?

[Tanzanas]

Im like 2 months into the routine. But all those months i couldnt do hindi squats becouse of the tight hips. So all these 2 months i was streching my hips and now step by step im improving my abillities to stay in good hindi. Im doing right now 30x5 sec holds both for front then back. In my opinion i can isolate them well altought its only in my opinion. I will be visiting pf physio next month so ill try to learn something from her.

[Cephalus]

@Tanzanas

It's good you acknowledged that you're tight hips kept you from doing a proper hindi. Stretching the hips is very good, try yoga hip openers as well. This and this are proper form for proper hindi squat. Also, don't you get discouraged with hindis: you will be able to stay down for longer periods of time with each sesion. I myself went from 30 secs to 10 minutes. It's simple escalation that comes with training.

Very good on visiting a physio.

If you can isolate front & back rk's then congrats and keep on doing them so that it becomes easier and easier.

Good work. Keep at it.