My PE Log

[J0jo Junior Member Find all posts View Profile Close J0jo]

Long time lurker here, time to start a post to finish this once and for all.

Background
Have PE since I started having sex (~16), right now I am 23 years old. PE is so bad, I even have it when I am totally wasted (have had times where I was extremely drunk and still PE'd 3 times in the same night).

Now
I have tried a lot of things: fixing APT, edging, K/RK, arousal training etc. Not have had any noticeable effect on these, but this was also definitely due to not being 100% engaged to fixing it, which I am now. I am fairly sure I actually have a sway back posture, instead of APT, which is a quite common mistake, but has quite disastrous effects when it comes to finding a fix. I really think my PE is caused due to my posture, since I hardly watch porn (when I do, I PE very fast, however). Also I regularly have back pain, sleep on my stomach and just have a quite swung posture due to sitting a lot.

Future
I really want to focus on fixing my swayback position first, firstly since I think it is very important and also the past has proven my that doing a lot of different routines combined leads to me not being motivated anymore. I have created the following routine (and am curious to your feedback!):

3x per week:
- running (not very big distances (5-10km)) focussing on keeping a proper posture throughout)
- 2x 1 min plank (core activation)
- 2x 1 min side plank (oblique activation)
- 4x 15 side lying karate chops (oblique activation)
- 4x 20 second cat cow holds (TVA activation)

Note I focus a lot on my core, since I notice this is just a very weak part of my body

Next to that I will be doing the following routine 2x a day, every day:
- 10 min hindi squat
- 1 min myofascial ball release on hamstrings (per leg)
- hamstring kicks (10x per leg)
- hip hinge with stick behind back to keep it straight (5x 10 sec)
- thoraric spine mobalization with foam roller (20x)
- pec stretch (1 min per side)
- rounded shoulder stretch (https://www.youtube.com/watch?v=GcV1...nel=TomMerrick) (3x 30 sec)

Next to that throughout the day I'll make sure my posture is correct.

I am really curious to your feedback on this routine and if you know anything I should change, let me know! Other tips are also welcome of course. Do not that due to the pandemic, gyms are closed, so I am limited to my floor, a massage ball and a foam roller.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

If you are trying to fix your sway back (if you have it) that would not be an effective start.
As an start I'd add an Air-bench. Here is a good example:
https://www.youtube.com/watch?v=uaOr4HbEdQM

See which variation can you hold better, your legs is your shoulder width apart or when it is wider than shoulder width.

[VirgilD5to6 Senior Member Find all posts View Profile Close VirgilD5to6]

I agree with anthony. Focusing on the core is ok, but in order to fix a posture the lower back is the most important. Me, personally, I follow Foundation Training (the 12 minute original, 8 point plank (highly recommend instead of normal plank), prone decompression and the scoliosis video that's on youtube - has hip hinge, decompressions, hard af but it will give you a very good idea on what's weak).
Good luck!

[J0jo Junior Member Find all posts View Profile Close J0jo]

If you are trying to fix your sway back (if you have it) that would not be an effective start.
As an start I'd add an Air-bench. Here is a good example:
https://www.youtube.com/watch?v=uaOr4HbEdQM

See which variation can you hold better, your legs is your shoulder width apart or when it is wider than shoulder width.

Thanks for the advice, will definitely add this. Do you have any more suggestions on what I should add/remove?

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Thanks for the advice, will definitely add this. Do you have any more suggestions on what I should add/remove?

Tell me if you can do them and which one better.
Core is important however, hips are even more important at first to come out of initial sway back (again if you have sway back).

[J0jo Junior Member Find all posts View Profile Close J0jo]

Small update:

Started sleeping on my back and side, since I noticed my belly sleeping really affected my posture. Its been tough, but I really notice progression in a sense that my lower back is sore every time I wake up. I decided to start doing the foundation trainings Virgil linked and the exercises are extremely tough! Next to that Ive been doing 2x10 mins of hindu squats and running 2-3 times a week.

I also plan to go to a pelvic floor physio soon.