It’s all about blood flow. Performance, size, appearance. Basically everything that matters relating to your Penis comes down to blood flow. But even knowing this, a high percentage of men over the age of 40 suffer from performance issues including erectile dysfunction and premature ejaculation. But what if there were some simple exercises you could do to prevent this from happening? You’re in luck; here are 6 simple exercises to increase blood flow to the penis.
The Importance of Blood Flow
You can think of your penis as a series of chambers. When you become aroused, valves open that allow these chambers to fill with blood. However, if your overall blood flow is sluggish, or if there is a problem with the function of the valves, you may struggle to achieve a full, firm erection. Therefore, for the sake of your sexual health and performance, it is important to maintain proper blood flow to your penis.
Exercise 1 – Relax
You may not even consider this an exercise, but bear with me. Most issues with sexual performance are psychological. And the problem with this is that a small, one-time problem can quickly escalate to a lifelong issue, simply because it creates a pattern of stress associated with trying too hard to achieve arousal. And we’ve all had the experience of getting so excited for a particular encounter that things down there just mysteriously stop working.
Try this: Lie flat on your back and do your best to relax every muscle in your body. Then bring your attention to the muscles in your feet. Contract them strongly, then relax. Repeat this with your calves, thighs, buttocks, pelvic floor (see exercise three), and all other areas of your body. You’ll notice two things. Firstly, this gives you a much clearer feeling of each part of your body and, secondly, you’ll find your whole body is a lot more relaxed. This is a technique based on Yoga Nidra, a technique with many other benefits for sleep, relaxation, and concentration. There is a whole article on the benefits of Yoga Nidra, and a guided Yoga Nidra session here for you to try.
Practicing this simple relaxation time before bed is a great way to start. You can even do it twice a day, or before you know you are likely to have a sexual encounter. In situations where you have less time, you can try simple deep breathing to relax yourself.
Exercise 2 – Self Massage
Although this can be an enjoyable exercise, it is not about pleasuring yourself. Basically, whenever you receive a massage you are increasing blood flow to the area. But your massage therapist likely does not massage your genitals.
There are various simple massage techniques you can try, including rolling the testicles between you palms, kneading the shaft with your knuckles, and massaging the perineum (located between your testicles and anus) with your fingertips. For a demonstration (through clothes or with a dummy!) of many of these massage techniques, there are various videos you can check out on Youtube.
Exercise 3 – PC Exercises (Kegels)
Kegels are exercises for the PC (pubococcygeus) muscle, and are often recommended to women after pregnancy to reduce incontinence. However, they are also beneficial to men. While the belief that the penis itself is a muscle is incorrect, there is a muscle attached to it: the PC muscle. And exercising this muscle can improve blood flow and significantly impact issues such as erectile dysfuntion.1
Exercising the PC muscle is simple. Imagine you are urinating and try to stop the stream. You can even practice this during actual urination. You can also use your fingers to locate the muscle between your testicles and anus and actually feel it working.
At first it is normal to feel you are contracting everything in the area at once, but over time you will get better at isolating the PC muscle and working it directly. There are three good exercises to start with:
- Warm Up – Contract and relax the muscle 20-30 times
- Clamps – Contract the muscle and squeeze hard for 1-2 seconds. Repeat 20 times.
- Hold – Contract the muscle and hold for as long as you can, then release. Relax for 20 seconds then repeat 2-3 more times.
Because the muscle recovers fairly quickly, you can do these exercises several times a day. In fact some experts such as Mantak Chia recommend 300+ repetitions every single day, so don’t be shy!
Exercise 4 – Stop-and-Go
Given that our goal here is to increase blood flow to the penis, it follows that if we achieve increased blood flow, we should try to keep it going. For men who grapple with erectile issues, part of the issue is staying relaxed during arousal and allowing things to proceed calmly, not to mention staying mentally calm and confident in performing.
This ‘stop-and-go’ exercise is beneficial for learning to maintain blood flow in the penis and associating arousal with feelings of calm. There are just a few simple steps:
- Achieve arousal. This often happens naturally during the process of self-massage mentioned above, so these exercises pair well together.
- Maintain physical contact with your penis, making sure to maintain arousal.
- If you feel yourself approaching climax, ease off your pressure and allow yourself to calm down, but stay in a state of physical arousal.
- Continue allowing yourself to be more and less aroused for as long as possible.
- When you have done this for long enough, you can either achieve orgasm or allow yourself to calm back down. Different people have differing opinions on which is better so you can decide for yourself.
Over time, this exercise makes it more and more comfortable to be in a state of prolonged arousal for a long period. Combined with the mental benefit of spending more time with increased and steady blood flow, this exercise can be a major confidence booster.
Exercise 5 – Delaying Gratification
This is a partner-based version of the last exercise so if you currently don’t have a partner, don’t worry, the last exercise will be plenty. As with the previous exercise there are simple steps:
- Achieve arousal. Try not to put too much pressure on this. You can play with each other however you feel appropriate until an erection naturally occurs. You can also have your partner experiment with the massage techniques from exercise 2.
- As you approach a high state of excitement, back off from whatever you are doing. This requires clear communication between the two of you.
- Continue to experiment with getting more aroused and then coming back down without losing your erection completely.
- As above, you can finish with an orgasm, or by stopping and calming back down.
Introducing another person is both more exciting, thus increasing blood flow even further, and more ‘real’. This also makes it a great test of how everything else is working.
These 5 simple exercises for increasing blood flow can help you to achieve firmer erections for longer, and they don’t take up much of your day. The Kegel exercises especially you can do anywhere, any time, even at work!
It is worth remembering also that there is a high correlation between aerobic fitness and erectile function, so even if it’s not directly an exercise for your penis, simple jogging or cycling has also been proven to help with your penile blood flow.2
As a final thought, if you only take one exercise from this list, make it the relaxation. Ultimately, most issues with blood flow are mental, and learning to relax your body and mind can go a long way towards increasing blood flow to the penis.