Premature ejaculation (PE) and Erectile Dysfunction (ED) are two common sexual health issues in men that doctors directly correlate to overall health. But, the good news is that if you are suffering from either of the two issues, you don’t need to rely only on what treatment doctors prescribe like expensive medications or extensive and complicated therapies, exercises can also be the best option. 
This blog focuses on Kegel and yoga exercises that are proven to help treat premature ejaculation and erectile dysfunction. Before jumping straight onto them, let’s learn about their basics.
What is Premature Ejaculation?
Premature ejaculation is a quite common sexual dysfunction issue wherein men experience an uncontrollable and undesirable release of semen out of their penis just before or soon at the beginning of sexual intercourse. For some men, it may happen throughout life whenever they have sex while for others it may happen after episodes of experiencing normal ejaculation.
This problem is diagnosed if the following criteria are met:
- PE happening persistently and frequently for about 6 months
- Ejaculation occurring unintentionally with little to no penis stimulation
- Minimal or no control of ejaculatory reflexes.
There could be several reasons behind PE such as stress, performance anxiety, depression, guilt, sexual repression, poor body image problems, hormonal imbalance, and abnormal neurotransmitter levels. PE is not considered a medical condition, however, it can have ill effects on sexual self-confidence and relationships that the sufferer has with his sex partner. However, there are ways to control and manage premature ejaculation including behavioral techniques, medications, and counseling. [1, 2]
What is Erectile Dysfunction?
Erectile dysfunction is an inability faced by men to achieve and maintain their erect penis and satisfactorily engage themselves in sexual intercourse. It has been estimated that 1 in 3 men can experience some form of ED at some point in their lives and the prevalence of this condition increases with age.
There are many causes for erectile dysfunction including blood flow issues, psychological problems, hormonal fluctuations, and nerve damage. However, it can be treated with oral medications like Via-gra or more, Alpr-ostadil self-injection, Alpro-stadil urethral suppository, and testosterone replacement. If medications don’t work out, penile pumps or implants may be used. Recently, studies have shown that erectile dysfunction symptoms can also be improved with moderate to vigorous aerobic exercises. [1, 4]
Kegel Exercises to Help Tackle Erectile Dysfunction and Premature Ejaculation
Kegel exercises are specifically designed for the workout of the pelvic area to strengthen the core and pelvic floor muscles (particularly the bulbocavernosus and ischiocavernosus muscles). These muscles can be spotted by men during their urination. While trying to stop and start the urine stream multiple times, the muscles that feel tight behind the groin are the pelvic floor muscles. The strong pelvic floor muscles are important as it does three jobs: it allows the penis to be engorged with blood and obtain and maintain an erection, it pumps during ejaculation, and it helps complete urine to pass through the urethra.
Kegel exercises are easy to perform and do not require the use of any specialized equipment. Basically, these involve squeezing the pelvic floor muscles, holding them for 5 seconds, and then relaxing them. Men can do these exercises in 3-5 sets with 10-20 repetitions per set regularly to help delay premature ejaculation and improve control of sexual climax. Most men can start to enjoy the benefits of Kegel exercises after about a month of daily exercise. However, if any time such exercises are causing pain or discomfort, stop them immediately and seek medical help. [1, 2, 4]
Here are the 3 Kegel exercises that aim to strengthen pelvic floor muscles:
1.The Floor Lying on the Back Squeezes
The steps involved are:
- Lie on your back on the flat surface of the floor with knees bent comfortably and pointing upwards and hands flat on the floor.
- Next, try to draw the penis towards the body and hold it inwards for 5 seconds, then release it.
- Now, squeeze your anus muscles and hold for another 5 seconds, then let go and relax the muscles.
- Repeat the above-mentioned steps and complete 3-5 Kegel exercise sets in a day. 
2.The Floor Lying on the Side Squeezes
The steps involved are:
- Lie on the floor facing sideways.
- Place a large pillow between your knees so as to spread your legs apart.
- Then, squeeze both legs together and hold it for 5 seconds with a subsequent release.
- Repeat. 
3.Sitting in a Chair Squeezes
The steps involved are:
- Sit in a chair in a comfortable position.
- Squeeze your penile muscles as if you are trying to stop urine from being passed out of the penis, hold this for 5 seconds, and then release it.
- Repeat. 
While performing any of the Kegel exercises, it is important to follow certain tips:
- Do not hold your breath.
- Throughout the exercises, try to keep the stomach muscles relaxed.
- Tightly squeeze the pelvic muscles together as if you are trying to lift something with them instead of pushing down those muscles.
- Between each squeeze, do relax the pelvic floor muscles.
Yoga Exercises to Address Premature Ejaculation and Erectile Dysfunction
Yoga is a well-established approach to help to deal with a variety of psychological and physical issues related to premature ejaculation and erectile dysfunction. Some yogic asanas can help improve sexual performance in men by strengthening their pelvic floor muscles, boosting stamina, improving their strength and sex power, improving their focus on sex and sex drive, and elevating their energy levels.
Here are some yoga poses that men can try to help combat PE and ED:
- Dhanurasana (Bow Pose)
- Ashwini Mudra (Horse Stance)
- Matyasana (Fish Pose)
- Paschimottanasana (Seated Forward Bend)
- Mayurasana (Peacock Pose)
- Kapalbhati (Skull Shining Breathing Technique)
- Sarvanga Asana (Shoulder Stand)
- Supine Head knee posture
- Khandasana. [1, 2]
Along with an Exercise Regime Even Try Out Men’s Health Supplements to Improve Sexual Performance!
VitaPost Cilexin is a male performance formula with key ingredients like L-Arginine, Tongkat Ali, and Panax Ginseng, and the Proprietary Blend is specifically designed to support sexual health, mood, and arousal.
VitaPost Prostate Plus is a nutritional support for a healthy prostate, urinary flow, and urinary health. It is made with a broad range of ingredients including Vitamin E, Pygeum Africanum, Saw Palmetto, Green Tea, Nettle, and Cat’s Claw. [5, 6]