Read on if you want to learn how to get a better erection and staying power.
The first bit might be boring if you don’t like anatomy, but it will give you an image and focus that will help when doing any exercises.
The Ischiocavernosus (aka Erectores Penis. I am sure if this name was still in use, a few more men would be more interested in the pelvic floor) is part of the outermost layer of the pelvic floor. You can get an idea of the location if you rock from your bottom bones to your pubic bone; these muscles, one on each side, are here on either side of the base of the penis. They insert under the surface of the crus of the penis.
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This muscle compresses the crus of the penis to limit the return of blood through the veins, helping you maintain an erection.
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The Bulbospongiosus (previously bulbocavernosus) in Greek bulbos means swelling. In men, this muscle is united and surrounds the base of the penis.
If you want to get an erection, if you’re going to sustain it and have intense, prolonged pleasure for you and your partner, start working your pelvic floor.
If you have trouble doing these exercises and find they are not making a difference, seek help from a pelvic floor exercise therapist or a men’s health physiotherapist or see your GP.
This muscle helps you to get an erection, and it contributes to orgasm and ejaculation by compressing the veins to keep you hard.
Exercises
1) Engage your pelvic floor as you know how to. What do you notice?
2) Sit on a kitchen chair. Rock from left to right and find each of your sitting bones (Ischial Tuberosities), and then rock from the left sit bone to the pubic bone and back, then try it on the right side. Remember, this is the location of your Ichiocavernosus. Now rock from your pubic bone along the base of the penis towards the midline, stopping before your back passage. You now have the location of the Bulbospongiosus.
3) Gently rock around the area to become aware of the tissues and bones and wake things up.
4) Imagine you want to tighten around your back passage. Think of drawing the back passage upwards and drawing it in rather than squeezing your bottom to push it in. If you are doing it correctly, you will still be sitting upright; if you are squeezing your bottom muscles, you will notice your pelvis starts to tuck under, and you will feel narrower between your sit bones. It takes practice. Try different levels of engagement in the music. Can you engage at a low level or a higher level? Can you do it slowly, hold it, and control the relaxation phase?
5) Take your attention back to the Ischiocaverosus and Bulbospongiosus muscles. Do you notice that even though you tighten your back passage, there is tension around those areas?
6) Can you now try to imagine tightening Ischiocavernosus and Bulbospongiosus instead? Imagine you are trying to lift the testicles. My husband has found that he needs to focus on the tip of the penis, and as he tightens, the penis is lifting.
7) Come onto all fours and lower onto your forearms so that the bottom is higher than the shoulders, and widen your knees very slightly (this position can often help if you keep squeezing your bottom muscles as it will be harder to do this from here). Try the exercise where you tighten around the back passage and the one where the focus is around the penis.
8) Try these exercises lying on your tummy or with one knee drawn up.
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Did your biceps (arms) get bigger and stronger in just one session? It takes time and consistency.
If you are not feeling changes to your erection after a few weeks of regular exercise, please seek further professional advice. Recent studies have found that supervised pelvic floor muscle training is more effective than non-supervised, and you may need more specific guidance.
