Starting a Progress Log

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

I’ve finally decided to quit being a lurker and start a progress log! I am going to follow WillGetBetter’s PreE90 plan. I want to post on here so that I can update weekly and hold myself accountable to follow through with the plan. Please let me know if you would suggest any other additions to my plan.

Goal: I would like to last five minutes

Prioritization:

1. Stretching and massage
2. Edging w/ RK’s
3. Ballooning & Breathing & Meditation

Stretching and tennis ball massage:(2-3x per day)

• Pelvic floor stretches
  • Happy baby pose
  • Hindi squat
  • Wide stance hindi squat
  • Hindi wall squat: back on floor, butt up to wall, feet on wall, rotate hips to keep lower back pressed on floor
  • Butterfly and reverse butterfly
  • Pigeon
  • Reverse hurdler
  
  
• APT stretches/exercises
• Quad stretches
  • Cat and cow
  • Downward dog
  • Cobra
  • Runner’s lunge
  
  
• Hip flexor stretches
  • Child’s pose
  
  
• Hamstring stretches
• Tennis ball massage

Or follow this whole video:
https://www.youtube.com/watch?v=ntP8eQY74Cw


RK’s:

• “Start by doing 5 minutes of RKs two times per day. Do them in different positions (standing, sitting, bending over, on your knees, etc). Do long ones and short ones. Every time you urinate, do front reverse and front normal kegels a few times to dial in the technique.”

Edging:

• 20 minute sessions
• Finish every 3rd session
• Go slow! Adjust thrust speed with time. Learn to listen to what your body can handle.
• Learn to connect breathing and reverse kegels (meditative RKs) to the motion of edging. Breath in to your belly, do a RK, then thrust. Repeat. You will practice this 100’s or 1000’s of times during your training to be able to do it naturally during sex.
• For each session, keep track of time to first PONR, thrust speed, and any other factors connected to your arousal, mental state, breathing, muscle tension, sexual thoughts, etc. Look for patterns. Look for ways to gain control.
• Set goals for yourself. Time to PONR. Speed of thrusting. Different positions. Arousal level at plateau. Track your progress.

Ballooning:
“The technique is somewhat vague, but basically, you use lube and gently slide your fingers over the frenulum, glans, and other sensitive areas of your erect penis. This is a good time to practice relaxation breathing and reverse kegels. When you get near the PONR either slow your speed or stop and take a break. Try to calm your body and relax your pelvic floor. Do some RKs, do some stretches and pelvic floor massage to loosen up again.”

Breathing:
“Use your breath to help calm your body and mind. Take a medium deep breath into your belly and exhale slowly. Breathe in for X seconds, hold for X seconds, and exhale for X seconds. Imagine your body calming down. Imagine the intense feelings of arousal dissipating throughout your body and vanishing. Go back and re-read the meditative kegel breathing technique. Practice it. Remember to use it during edging (and sex)”
https://www.pegym.com/forums/erectile-dysfunction-forum/3153-ballooning-101-a.html

Meditation:
Using the mindfulness coach app, I will do mindfulness meditation for 5-10 mins prior to an edging session


See you guys for my first update next week!

[WillGetBetter Senior Member Member of the Month Nov 2018 Find all posts View Profile Close WillGetBetter]

Good luck. I look forward to seeing your success.

What’s your current situation? Do you have a sex partner? How long are you lasting?

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

Be dedicated and you will succeed. And if u need help, there is alot of us in recovery and cured that can help.

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

My current situation:
I am 21 and don’t have a long-term sex partner. I have always ejaculated seconds into intercourse. When edging with a flashlight, the IK’s take over and I feel everything tense up and my arousal goes 0-10 very quickly.

I went to a pelvic floor physical therapist recently because I had some lower abdominal and pelvic pain and she said I have an incredibly tight pelvic floor, tight hip flexors, and tight hamstrings. I am really hoping that this routine will show me improvements as I would give anything to make this problem get better.

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

Hey guys. 2 days in, my edging results were much worse than I thought they would be. I have a lot of work to do!

Wednesday

• stretching 2x in the day
• 5 minutes of tennis ball massage before edging
  
• Edging Notes (using fleshlight and lube)
  
  • Glans sensitive ~5 mins in while laying down
    
  • After 5 mins, switch to edging with fl and lube
    
  • Quick hindi squat for 15 secs gets arousal level down
    
  • My arousal level shoots up mostly while pulling out (i think i kegel when pulling my hips back)
    
  • Quick hindi few mins in kills arousal but also erection
    
  • Stopped a full 9.9 PONR with a hindi squat and hard kegel for ~10 seconds
    
    • It was very difficult to get erection after this
    
    
  • I was never able to do more than 4 strokes at medium pace without having to pull out
    
  • Second full 9.9 stop
    
  • Edged for about 20 mins start and stop, didn’t finish, never was able to do more than 5 pumps w/o arousal level spiking to 9.9
  
  
• 5 mins of tennis ball massage after edging

Thursday

• Morning stretch
  
• Edging Notes
  
  • First PONR came about four minutes into edging
    
    • Which was 4 pumps into the fleshlight
  
  
• I definitely was not as well in tune with my body as I was in last edging session. The biggest thing I noticed is my EQ is not very good and then I get extremely erect as I get close to PONR. My arousal level feels like I skip 5-9 and always go from a 2/3 to the PONR within seconds
• I am dissapointed bc I did not want to ejaculate but could not control myself around the 9 minute mark as I went past the PONR.
• Tomorrow will be a better day for edging. My goal for tomorrow is to start extremely slow with the edging. I will try 1 stroke, break, 1 stroke, break as opposed to jumping in and going to the 9.9 arousal level. I also want to spend some time in the 5-9 arousal range and really focus on that.

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

You may want to try just lube and hand till u can gain some control. Working those rks and learning how to breath are important. The doc said u had tight hip flexors? That mean you have apt too? Should check that and if you do, start thinking about adding core exercises along with ham stretches.

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

Hey guys--

Was at the Pelvic floor PT again and my pft is very bad. Asked her about APT and she said I dont even have it slightly. I have been working very hard on the stretches and I have gotten more flexible to get into the hindi stretch, but I am feeling like I am losing the ability to feel a really good RK. I am trying belly breathing but it seems like the RK's are very weak.

Edging has been up and down I've done a few days with just hand and lube and it went ok. My arousal level is still shooting up and my RK's cant do anything about it. Today I tried FL edging and had ok results. I tried to go very very slow and I lasted 15 mins of breaks and 1 stroke repeats. I honestly cannot tell if I am making any progress and I am constantly stressing/depressing about my situation. I just want to fix this so bad and I am frustrated that my progress is pretty much nonexistent.

Regardless, I will not give up and I will go back to work. I will try to focus more on better RK's during my stretches.

[WillGetBetter Senior Member Member of the Month Nov 2018 Find all posts View Profile Close WillGetBetter]

Hey letsfixthis,

Take a deep breath and relax. You are in this for the long haul. Just so your expectations are in order - you are going to fail many times. You are going to have terrible edging sessions, really bad RK days, days your muscles feel tighter than normal, and you’ll likely fail during real sex again. Try to accept that. Give yourself a six month window where you don’t get down on yourself because failures during that time are guaranteed. Find something to drive you forward that pushes you past the feelings of disappointment. For me, I used the memory of all those embarrassing experiences I had over the 25 years to drive me forward. I used the anger and frustration to motivate me to keep going even when I failed. Find something that works for you. Maybe something positive if you can.

As for the edging, don’t expect it to work right now. You have a tight pelvic floor. It will take a few weeks to begin to get that loosened up. When I first started, I literally couldn’t move the flesh light when I first entered. I just sat there. That is enough for you right now. Get in and calm your breathing and your mind. Don’t move it at all. Be aware of your pelvic floor tightness. Try to do some RKs. See what it feels like standing, kneeling, etc.

Maybe you’re doing additional stretches beyond the Hindi squats. I really liked happy baby pose. That one always got the right places for me.

Take your time, be realistic about your expectations, and commit to not giving up. Think about how long it took for you to get good at anything else in hour life. Fixing preE is just like that.

[WillGetBetter Senior Member Member of the Month Nov 2018 Find all posts View Profile Close WillGetBetter]

Even if the PT thinks you don’t have APT, play around with hip rotation. See if rotating your hips in the posterior direction loosens your pelvic floor and allows you to RK better.

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

Hey letsfixthis,

Take a deep breath and relax. You are in this for the long haul. Just so your expectations are in order - you are going to fail many times. You are going to have terrible edging sessions, really bad RK days, days your muscles feel tighter than normal, and you’ll likely fail during real sex again. Try to accept that. Give yourself a six month window where you don’t get down on yourself because failures during that time are guaranteed. Find something to drive you forward that pushes you past the feelings of disappointment. For me, I used the memory of all those embarrassing experiences I had over the 25 years to drive me forward. I used the anger and frustration to motivate me to keep going even when I failed. Find something that works for you. Maybe something positive if you can.

As for the edging, don’t expect it to work right now. You have a tight pelvic floor. It will take a few weeks to begin to get that loosened up. When I first started, I literally couldn’t move the flesh light when I first entered. I just sat there. That is enough for you right now. Get in and calm your breathing and your mind. Don’t move it at all. Be aware of your pelvic floor tightness. Try to do some RKs. See what it feels like standing, kneeling, etc.

Maybe you’re doing additional stretches beyond the Hindi squats. I really liked happy baby pose. That one always got the right places for me.

Take your time, be realistic about your expectations, and commit to not giving up. Think about how long it took for you to get good at anything else in hour life. Fixing preE is just like that.

^^^ I second that. It is not a quick an easy process. Anyone on this site who expects quick results is setting themselves up for failure. Keep strong and keep going. Iv had my set backs and i'v had my good days too. Its like climbing a mountain with bad grip on your shoes. Its slow you need to watch your setup and sometimes you will slide back down a bit but as long as you are working a good set routine, you will get better.

Iv been at this for months and i'm still making discoveries about my body and how my rks and pelvic floor works.

You will regret giving up more then the frustration that will continue to come from not fixing your problem. Just think about that and use it as your drive to push harder.

When i had setbacks and my gf got frustrated and I did too, I didn't just give up, I used it as a motivator.

Find your motivation and Use it.