Tweet
Hey everyone,
Long time lurker of this forum. After the many years I suffered from PremE and knowing how badly it affected my life, I decided to sign up and post about my success to pay it forward to all of you that helped me. I'm going to try to keep this initial post at a very high level, and if anyone has any questions on any part of it I will try to give more detail on that subject. I'll go in depth on my back story so you can understand my situation, since everyone is a unique case whether that is mentally or physically.
Back Story
I am currently 23 years old. I've suffered from PremE for as long as I can remember, and found this forum maybe 6ish years ago. I feel like I tried everything. I avoided many girls because I was afraid of any sexual contact. My very first time with a girl I finished within 15 seconds by hand. It was demoralizing, and ever since I avoided many opportunities to have sex, have girlfriends, all of that.
Ever since a young age I rushed to finish, I would hold strong kegels and would reach PONR with porn in 30 seconds easily. I did this for a very long time. I suffered from bad involuntary kegels, and I also feel like it led to increased sensitivity as well. In any wet dream I had I would finish in seconds. I knew I had a physical issue, but mentally I was effected too. In my mind whenever I masturbated, I wanted to last long but at the same time I wanted that feeling of PONR and ejaculation. So I had conflicting thoughts.
Now I will get in to what I did to cure PremE. I'm not going to tell anyone what they should do, but only state what worked for me. If you blindly follow what anyone tells you it won't work, you need to understand your body and create your own plan.
First and foremost, ANTERIOR PELVIC TILT
I strongly believe this is a key underlying issue to PremE. I was always a very fit person, and played sports all through high school and in college. I never really considered this to be an issue. YOU CAN BE FIT AND STILL SUFFER FROM APT. At a young age I sat with horrible posture. This led to weakened and inhibited glutes, tight hip flexors / quads, weak abs, and rounded shoulders.
Let me explain how the body works. You need to remain in balance, so if you have rounded shoulders and your head protrudes forward, your lower back is going to round more and your butt will stick out to as a counterbalance. Same thing vice versa, if you suffer from APT and your lower back rounds and your butt sticks out more, your body will balance itself out by rounding your shoulders and sticking your head out. I believe I suffered from both, but you should be aiming to correct both if that makes sense. Here is a list of exercises and stretches I did to fix APT:
Stretches:
Exercises:
My actual workout plan would take up too much space and time. Let me know if you want details on that. It includes core which is super important, and other glute / posterior chain exercises.
Pelvic Floor Relaxation / Stretching
Here I will talk about what I did to relax my pelvic floor. I suffered from not really being able to do reverse kegels, and couldn't counter my involuntary kegels at first. These exercises and stretches I believed helped with sensitivity, reduced IKs, and lower arousal ( can maintain 6-7 arousal instead of instantly getting to 9 or 10).
Stretches:
Other:
I kept a constant focus on not tensing my PF throughout the day, and tried to maintain belly breathing focusing on the PF expanding. Also when peeing, I completely stopped kegeling to get the rest out. I couldn't at first but then got better as the weeks went by.
Sensitivity
I believe I had a heightened sensitivity from my previous bad habits. Ballooning would be close to unbearable for me, and I wanted to decrease my sensitivity. Be careful with these, because you don't want to overdo it. I found my comfort level and try to maintain that.
Exercises:
Mental Things To Note:
That's about it! Let me know if you have any questions on anything and I can go into more detail. And also, when you create a plan stick to it. Don't skip a week, or a day. dedicate yourself to fixing PremE because its glorious when you do!
Long time lurker of this forum. After the many years I suffered from PremE and knowing how badly it affected my life, I decided to sign up and post about my success to pay it forward to all of you that helped me. I'm going to try to keep this initial post at a very high level, and if anyone has any questions on any part of it I will try to give more detail on that subject. I'll go in depth on my back story so you can understand my situation, since everyone is a unique case whether that is mentally or physically.
Back Story
I am currently 23 years old. I've suffered from PremE for as long as I can remember, and found this forum maybe 6ish years ago. I feel like I tried everything. I avoided many girls because I was afraid of any sexual contact. My very first time with a girl I finished within 15 seconds by hand. It was demoralizing, and ever since I avoided many opportunities to have sex, have girlfriends, all of that.
Ever since a young age I rushed to finish, I would hold strong kegels and would reach PONR with porn in 30 seconds easily. I did this for a very long time. I suffered from bad involuntary kegels, and I also feel like it led to increased sensitivity as well. In any wet dream I had I would finish in seconds. I knew I had a physical issue, but mentally I was effected too. In my mind whenever I masturbated, I wanted to last long but at the same time I wanted that feeling of PONR and ejaculation. So I had conflicting thoughts.
Now I will get in to what I did to cure PremE. I'm not going to tell anyone what they should do, but only state what worked for me. If you blindly follow what anyone tells you it won't work, you need to understand your body and create your own plan.
First and foremost, ANTERIOR PELVIC TILT
Let me explain how the body works. You need to remain in balance, so if you have rounded shoulders and your head protrudes forward, your lower back is going to round more and your butt will stick out to as a counterbalance. Same thing vice versa, if you suffer from APT and your lower back rounds and your butt sticks out more, your body will balance itself out by rounding your shoulders and sticking your head out. I believe I suffered from both, but you should be aiming to correct both if that makes sense. Here is a list of exercises and stretches I did to fix APT:
Stretches:
- Iliopsoas stretch for hip flexors, as seen in this video - every day, 3-4x sets. Then 1 set in the evening
- Quad stretch - every day, 3-4x sets. Then 1 set in the evening
Exercises:
- Bodyweight Glute bridges - every day, roughly 3 sets 10x. Spaced the sets out throughout the day.
- Side lying clams - every day, roughly 3 sets 10x. Spaced the sets out throughout the day.
- Chin wall tucks - every day, roughly 3 sets 10x. Spaced the sets out throughout the day.
My actual workout plan would take up too much space and time. Let me know if you want details on that. It includes core which is super important, and other glute / posterior chain exercises.
Pelvic Floor Relaxation / Stretching
Stretches:
- Penis stretches + PF massaging. Pull up on the penis to stretch the pelvic floor, then at the same time massage the pelvic floor with your fingers.
- Tennis ball massage
- Pelvic floor breathing (laying down, walking around. 3 sec in, 3 sec out)
Other:
I kept a constant focus on not tensing my PF throughout the day, and tried to maintain belly breathing focusing on the PF expanding. Also when peeing, I completely stopped kegeling to get the rest out. I couldn't at first but then got better as the weeks went by.
Sensitivity
Exercises:
- Death grip masturbation. This helped a ton, but of course don't overdo it.
- Glans squeezing. 10-15 minutes a day, just repeatedly squeezing the head. Short quick squeezes.
- Ballooning. Quite unbearable at first then got better. Stopped doing these once I reached my comfort level as I found it decreased sensitivity quite a bit.
Mental Things To Note:
- I quit watching porn. Always finished fast to it, and it was hard for me to combat that mindset.
- I had to teach myself to last 10, 15, 20 minutes before wanting to finish. When masturbating I always wanted to get to the pleasure, so I started to challenge myself by setting timed goals to PONR which reinforced that lasting long mindset.
- Train with fleshlight every once in a while if you have it, or with lube. I found that using those helps with confidence because it teaches me that I can last long in any situation, not just with a dry hand.
- Stay RELAXED. Pay attention to your breathing and tense muscles when masturbating or in sex. I found that I would constantly hold my breath or tense parts of my body which would bring me to PONR way quicker.
That's about it! Let me know if you have any questions on anything and I can go into more detail. And also, when you create a plan stick to it. Don't skip a week, or a day. dedicate yourself to fixing PremE because its glorious when you do!
Valued Member of
Comment