Finally Cured! - How I Beat It

[Mack10]

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:

• 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

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:

• 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

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:

• 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!

[Amann]

Very detailed!
Thank you!

[LaCasaDePapel]

Reading your post its like watching myself. Having the same problems but i never had been committed to my plan,i would stop cause i thought that nothing could help. You kinda inspire me.

How you know that u are cured? You tried it and it went all good?

[DingDongCure]

I am very happy you found your cure and I appreciate that you are willing to share this in such a great length. What did change for you? Did your sensitivity decrease? Did your pelvic floor become more relaxed? How long could you last before with sex and how long after? I gave up on reverse kegels and started to focus on meditation only to deal with arousal, but I still notice that it is hard for me to start the flow of urine and that my the whole area below is quite tense.

[Big Al]

Welcome to the forum!

Great first post!

[Riko92]

First of all, congratulations

It is always good to hear that somebody actually managed get over PreE and is eager to help others.

I have a few questions because it seems like we have a lot in common:
1. Could you provide your full anti-APT routine?
2. How severe your APT was?
3. How long it took you to combat APT?
4. Did you do all the routines described together or, for example, first you combatted APT and then on to the next point?
5. How is your stamina now?

Thanks in advance and sorry for so many questions but I can see similarities between us. I hit plateau with progression lately but I know there must be sone way to overcome it. I also want to share my story when I get significantly better.

[Mack10]

How you know that u are cured? You tried it and it went all good?

I didn't consider myself "cured" until I had sex multiple times and was happy with my performance and duration. I no longer have that performance anxiety because I was able to reinforce it with multiple sessions.

I gained a lot of confidence when I was finally able to go 10+ min with a fleshlight, because previously even if I could last 10-20 min by hand, I would always reach PONR in 30 seconds with a fleshlight. Lasting long with the fleshlight was the first step of confidence, but knew I couldn't consider myself "cured" until I had real sex.

[Mack10]

I am very happy you found your cure and I appreciate that you are willing to share this in such a great length. What did change for you? Did your sensitivity decrease? Did your pelvic floor become more relaxed? How long could you last before with sex and how long after? I gave up on reverse kegels and started to focus on meditation only to deal with arousal, but I still notice that it is hard for me to start the flow of urine and that my the whole area below is quite tense.

1. My sensitivity did decrease because that was an intentional part of my training. I have reached a point where it still feels good, but it isn't overwhelming and causes me to IK, or spikes my arousal to a 9-10. I found that sensitivity greatly affected my arousal.

2. My pelvic floor is much more relaxed. As my training went on, I could feel a greater "ballooning" or expanding feeling down there as I improved. Honestly it took about two weeks before my pelvic floor finally unlocked and it finally started to feel like I was making progress. If it doesnt feel like it's working, just keep doing it.

3. Before starting my training - would reach PONR in 30 seconds easily by hand. The second someone touched my penis I had uncontrollable tension in my pelvic floor. Now I'll go about 10-15 minutes in bed, sometimes more sometimes less. There are times where I'll be thrusting for a minute and will need to slow down or stop for a few seconds, but I can quickly relax myself and keep going. I still forget to breathe or relax at times, which is seriously a key part to me lasting long. Deep relaxed breathing and not tensing up helps tremendously, but you need to work on fixing the physical pf issues first I believe.

4. I seriously think reverse kegels were absolutely key to my progress. I would lay down, sit in a deep squat, walk around, and just do deep belly breaths with RKs. Worked as meditation and relaxed my PF. It took a while before I felt like they were working (2 weeks or so) but I stuck with it religiously.

[Mack10]

First of all, congratulations

It is always good to hear that somebody actually managed get over PreE and is eager to help others.

I have a few questions because it seems like we have a lot in common:
1. Could you provide your full anti-APT routine?
2. How severe your APT was?
3. How long it took you to combat APT?
4. Did you do all the routines described together or, for example, first you combatted APT and then on to the next point?
5. How is your stamina now?

Thanks in advance and sorry for so many questions but I can see similarities between us. I hit plateau with progression lately but I know there must be sone way to overcome it. I also want to share my story when I get significantly better.

1. PM me and I can get you my full workout plan. But I found that deadlift variations, reverse lunges, squats, glute bridges, and core strength AND stability work were key to my gained glute strength and improved posture.

2. I'm not sure how to rate it severity-wise. It was definitely noticeable in the mirror, and I initially did have lower back pain and trouble with a lot of core stability work.

3. Probably about a month of RELIGIOUSLY following my plan of stretching and lifting, along with exercises throughout the day to reinforce good posture did I see significant results. I literally have never skipped a day of my routine since I started, and I lift on average 5x a week. I consider myself in pretty solid shape, so 5x a week worked for me.

4. After years of experimenting with different things, giving up, coming back to it, and learning about my body and my specific weaknesses, I was able to create this entire plan of workouts, stretches, PF exercises, and so on. APT was the most important part to me, but I continued to work on everything else as well and still do.

5. I am totally happy with my stamina. I never feel like I struggle to finish, and can go anywhere from 10-20 minutes I'd say. Yes, some days I might only go 5 min, but that's way better that 30 seconds. I feel pretty consistent.

[Anthony_gerio]

So you fixed ATP, developed PF and went from 30 secs to 10 min in a month or so?