A newbies log to overcoming PE

[Mudita Member Find all posts View Profile Close Mudita]

https://www.youtube.com/watch?v=J-6W2B7vS28&t=194s

Doing these stretches every morning and evening. Adding the hindi squat, regular pigeon instead of the version in video and a calf stretch. Every stretch 2 minutes per session. Doing RK's during the stretches.

Doing RK's during the day but still not a specific routine because nobody answers my questions with regards to that. I have no idea what to do with RK. Should I do a specific routine or just do it throughout the day whenever I think about it. Can only do RK properly standing and laying down but completely unable to do it when sitting down.

I noticed that I do really need to focus on my mental and calmness during sex or edging. Whenever I do add stimulation and I keep having IK I always just pause for some second, do some short breathing and RK, get my erection down, but as soon as I get it up I go again. I think I should learn to just pause for a bit longer, take some more time breathing without ANY touching and then even tho my erection is completely gone go again. This is also the problem, my erection always goes completely down if I don't do anything.

Since I am really stressed about everything lataly I am trying to keep things simple and not be too active. Which causes me to research all my problems 24/7. So I just focus on working out and stretching.

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

https://www.youtube.com/watch?v=J-6W2B7vS28&t=194s

Doing these stretches every morning and evening. Adding the hindi squat, regular pigeon instead of the version in video and a calf stretch. Every stretch 2 minutes per session. Doing RK's during the stretches.

Doing RK's during the day but still not a specific routine because nobody answers my questions with regards to that. I have no idea what to do with RK. Should I do a specific routine or just do it throughout the day whenever I think about it. Can only do RK properly standing and laying down but completely unable to do it when sitting down.

I noticed that I do really need to focus on my mental and calmness during sex or edging. Whenever I do add stimulation and I keep having IK I always just pause for some second, do some short breathing and RK, get my erection down, but as soon as I get it up I go again. I think I should learn to just pause for a bit longer, take some more time breathing without ANY touching and then even tho my erection is completely gone go again. This is also the problem, my erection always goes completely down if I don't do anything.

Since I am really stressed about everything lataly I am trying to keep things simple and not be too active. Which causes me to research all my problems 24/7. So I just focus on working out and stretching.

Hi there,

I posted what works for me in this thread: https://www.pegym.com/forums/prematu...-work-but.html

Maybe you want to try it out during real sex or masturbation. You donīt have to give up your current training since it is something you only do when you need it during sex/edging and you are not actively forcing your pelvic floor to do anything.

If you try it out please let me know how it went... curious to see if I am the only guy who this works for and if not it would be interesting to know who this works for :P

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

https://www.youtube.com/watch?v=J-6W2B7vS28&t=194s

Doing these stretches every morning and evening. Adding the hindi squat, regular pigeon instead of the version in video and a calf stretch. Every stretch 2 minutes per session. Doing RK's during the stretches.

Doing RK's during the day but still not a specific routine because nobody answers my questions with regards to that. I have no idea what to do with RK. Should I do a specific routine or just do it throughout the day whenever I think about it. Can only do RK properly standing and laying down but completely unable to do it when sitting down.

I noticed that I do really need to focus on my mental and calmness during sex or edging. Whenever I do add stimulation and I keep having IK I always just pause for some second, do some short breathing and RK, get my erection down, but as soon as I get it up I go again. I think I should learn to just pause for a bit longer, take some more time breathing without ANY touching and then even tho my erection is completely gone go again. This is also the problem, my erection always goes completely down if I don't do anything.

Since I am really stressed about everything lataly I am trying to keep things simple and not be too active. Which causes me to research all my problems 24/7. So I just focus on working out and stretching.

The guy in that vid has a serious thumb bunion problem and as long as he doesn't address that, he is going to deal with his issues and keep those pointless training. Bunion causes pronation, pronation causes a disaster connective issue to the top of the body.

Well but anyway, you are getting to what I told you maybe a month ago, tight PF, muscle imbalances etc.

Now, you are going to go to a PF therapist who is going to prescribe you with deep breathing and some other pointless PF exercises (been there). However, if you go to an experienced physio and tell them you have PF issues, they look at it from the root cause angle, if the halluces structure is ok (thumb muscles), then it is a core (glute/ab) problem. After you developed those to a level then you may think of if you have anxiety issues or not. You don't train driving on a car without wheels.

[Mudita Member Find all posts View Profile Close Mudita]

The guy in that vid has a serious thumb bunion problem and as long as he doesn't address that, he is going to deal with his issues and keep those pointless training. Bunion causes pronation, pronation causes a disaster connective issue to the top of the body.

Well but anyway, you are getting to what I told you maybe a month ago, tight PF, muscle imbalances etc.

Now, you are going to go to a PF therapist who is going to prescribe you with deep breathing and some other pointless PF exercises (been there). However, if you go to an experienced physio and tell them you have PF issues, they look at it from the root cause angle, if the halluces structure is ok (thumb muscles), then it is a core (glute/ab) problem. After you developed those to a level then you may think of if you have anxiety issues or not. You don't train driving on a car without wheels.

This makes me more confused then ever. So this forum is filled with breathing exercises, stretches etc en now you see it will be useless if I get the same exercises from a pelvic floor therapist?

And you are also saying the stretches the guy does in the video are bad? Even though on this forum, in the preE90 routine I find the exact same stretches back. What issues are you exactly talking about? This video isn't specifically for pme.

I might be reading your comment wrongly but all I am reading is things I shouldn't do but not any advice with what I should do? I thought I should be focussing on the following things:

- Having a daily stretching routine
- Working on my core strength and posterior chain.

It is for sure my posterior chain is too weak btw. I have been doing powerlifting for a long time with injuries regards to deadlifting. Which caused to basically only train squats and anterior chain exercises. Then I also skipped core training all the time.

Currently adjusted my workout regime to have primarily posterior chain dominant exercises and core focused. So doing Romanian deadlifts, glute bridges, planks, ab machine and back extension.

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

For you to do:
Priority 1: Working on my core strength and posterior chain (you are lifter so you must know about recovery, not over training etc.)
Priority 2: Having a daily stretching routine (as a compliment to the above)

So, about that vid, it was just an example. The guy should've had some issues that was thinking about correcting them and coming with vids, but finding the root cause of your problem is important. For that guy, it is the bottom of the trio (feet, hip and thoracic region are a trio which work in accordance to each other. If one is not working correctly, it affects the others).

Your root cause maybe different. What I say is that if you don't find it, the cause always push you back where you started. For many it is the simple lack of core power and dominance of the hip flexors and quads.

I don't know what has been said in PreEsomething, but no, a definitive no. Stretches and deep breathing alone don't solve your problems. You need to change the structure and mechanism of the body. If you doing those exercises, then you are on the right track. The deep breathing actually happens eventually on its own, when the rib cage, hips and femur are functioning correctly.

(one reason that I summarize my posts is that I have said them frequently in the past and now just repeating myself)

[Mudita Member Find all posts View Profile Close Mudita]

For you to do:
Priority 1: Working on my core strength and posterior chain (you are lifter so you must know about recovery, not over training etc.)
Priority 2: Having a daily stretching routine (as a compliment to the above)

So, about that vid, it was just an example. The guy should've had some issues that was thinking about correcting them and coming with vids, but finding the root cause of your problem is important. For that guy, it is the bottom of the trio (feet, hip and thoracic region are a trio which work in accordance to each other. If one is not working correctly, it affects the others).

Your root cause maybe different. What I say is that if you don't find it, the cause always push you back where you started. For many it is the simple lack of core power and dominance of the hip flexors and quads.

I don't know what has been said in PreEsomething, but no, a definitive no. Stretches and deep breathing alone don't solve your problems. You need to change the structure and mechanism of the body. If you doing those exercises, then you are on the right track. The deep breathing actually happens eventually on its own, when the rib cage, hips and femur are functioning correctly.

(one reason that I summarize my posts is that I have said them frequently in the past and now just repeating myself)

Alright thanks for the clear explanation.

I don't know if I said this before but it might make a lot of sense that this is my problem. In the past years I have had injuries regarding my pelvic floor (most likely) with lower back pain etc. Which has caused me to always be focused on fixing these issues so I could do heavy squats and deadlifts again. The interesting part is that at the moment I fixed my injuries and didn't experience them I also didn't experience any PME. As soon as I got into a stressful period; burn-out, completely detrained and gained some weight, all the problems came back. When I started working out again I had my injuries and also started experiencing sexual problems. It basically started with my lower back pain -> PME -> Peeing problems (which the pelvic floor therapy will be for) -> Worsening of EQ. Over the whole time I still didn't fix my injuries.

Luckily I have a log from the time of training where I fixed my injuries. This happened primarily by training properly and focusing on correcting cues (as in training the posterior chain).

With regards to my anxiety. I do have phases where I am more of an anxious person, especially since COVID made me be inside all the time and restrict all my social contacts. But in correlation to sex, pme and eq I do not see that being the MAIN problem. My anxiety in that would probably fade away as soon as I see improvements. I used to be quite confident in my sexual skills but this only diminished quite some due to the pme.

So for now just to summarise. (i would like it if you could say I am taking the proper route)

- Rearrange my workout program with heavy focus on posterior chain and abs/core (will also add shoulder correcting exercises again like face pulls and rear delt flyes)
- Keep doing the stretching everyday like I do it now, but just add some hip flexor stretches to that
- RK throughout the day just to focus on calming down. Taking things slow and not get too tensed up.
- Quit coffee and focus on some calming and destressing activities like sauna
- Do cardio at least twice a week and build up conditioning again
- Standing more instead of sitting while working

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

It is all good.

gained some weight

For some people it may cause some issues relating to erection quality.

Quit coffee and focus on some calming and destressing activities like sauna

It is a personal choice, but if you are going to do it only to counter PreE, a cup of coffee or two per day doesn't do anything wrong to you. A friendly advice, don't get into bullshits you see online, you have experienced no PreE conditions so you are a step ahead of the people who have never experienced it and have the mental anxiety related to a new experience too. Just good training, good recovery + sleep and get you body back to its neutral functioning state.

Standing more instead of sitting while working

Used to do it. I don't do it anymore, instead I sit in a good posture and have rests like 20 secs walks and 30 secs of stretches every 45 mins or so. Standing made me loose concentration and was starting to give me some pain. Maybe your story would be different.

[Mudita Member Find all posts View Profile Close Mudita]

It is all good.


For some people it may cause some issues relating to erection quality.


It is a personal choice, but if you are going to do it only to counter PreE, a cup of coffee or two per day doesn't do anything wrong to you. A friendly advice, don't get into bullshits you see online, you have experienced no PreE conditions so you are a step ahead of the people who have never experienced it and have the mental anxiety related to a new experience too. Just good training, good recovery + sleep and get you body back to its neutral functioning state.



Used to do it. I don't do it anymore, instead I sit in a good posture and have rests like 20 secs walks and 30 secs of stretches every 45 mins or so. Standing made me loose concentration and was starting to give me some pain. Maybe your story would be different.

Yep quit the coffee for more reason too. I want to get my natural energy back, sleep better and also have less anxiety. Which tends to help me a lot. Takes a long ass time to get rid of the withdrawal symptoms from years of excessive coffee drinking though.

What type of stretches do you do every 45 mins? Did you notice improvements from doing that? I tend to switch from standing and sitting through the day a couple of times, so I'm not standing a whole day. I think it's rather important to not be in the same position for too long. If you could give me more insights on what you do I would appreciate that a lot.

Gained some weight wasn't like a lot of weight. But I am already on my way too losing it again.


Update: Went to the pelvic floor therapist today. Just an introduction and talking about my problems and some tips. She also thinks my pelvic floor is too tight and can't relax properly. Next time she will do a check-up for tension and trigger point. I saw that she also does dry-needling so will ask her next time if she can do that too on me, then primarily my glutes and maybe hamstrings. This helped me before with workout injuries so will just use that as reasoning.

[Mudita Member Find all posts View Profile Close Mudita]

Update 2: She recommended me to check an app for pelvic floor exercises. Through this app she can make specific exercises for me to do. Also read an article on there and guess what... It talks about PME!!! I thought that all pelvic floor therapists weren't aware of this and it was just something to find on this forum. I at least couldn't ever find a pelvic floor therapist that showed this on their website. I will for sure mention this next time.

[Mudita Member Find all posts View Profile Close Mudita]

Update 2: She recommended me to check an app for pelvic floor exercises. Through this app she can make specific exercises for me to do. Also read an article on there and guess what... It talks about PME!!! I thought that all pelvic floor therapists weren't aware of this and it was just something to find on this forum. I at least couldn't ever find a pelvic floor therapist that showed this on their website. I will for sure mention this next time.

[Mudita Member Find all posts View Profile Close Mudita]

Had sex yesterday and started noticing improvements. We are on the right path now.

[Mudita Member Find all posts View Profile Close Mudita]

How damaging can it be to fail with watching p again? I didn't watch it for a long time. Today failed and have been edging to it for almost 2 hours. Would this ruin my progress completely or will it just set me back for a couple of days?

It's so much harder to quit porn then you'd think. Currently I am also working from home 24/7, not a very active life and so it's harder for me to distract myself. I have no problem not watching porn for longer periods (weeks, this time was around a month or longer?). But then every once in a blue moon I start craving it and sometimes can't really resist. It will then start with simple "innocent" erotic video's and finally I will fail anyways and watch porn. Maybe it's also because that's the only way I actually enjoy sexual activity? With sex I do not enjoy it anymore since I have PME and with normal edging I cannot even get a pleasurable sensation, I can get a good erection with it, but have a hard time really enjoying it. Edging feels more like work and sex is just tiring because I can never be in the moment fully.

With relapsing I always tend to tell myself these bullshit lies. "Lets just watch this for a bit and then I'll stop." "If I go edge to porn I can train myself to deal with the heavy arousal." "If I edge to porn for longer I must be working on PME." blablabla

I really want to quit porn completely without these relapses every once a month.

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

Never found any relationship between porn, nofap stuff and PreE.

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

Never found any relationship between porn, nofap stuff and PreE.

Same

[Mudita Member Find all posts View Profile Close Mudita]

Never found any relationship between porn, nofap stuff and PreE.

I thought everyone on this forum talks about not watching porn. I see it in every guide too. With porn I tend to experience PME too and have a hard time edging to it usually, but made some improvements yesterday.