Maximus Gage
The penis has two major muscles: the corpus spongiosum and the corpora cavernosa. Strengthening these muscles can help improve erections and address premature ejaculation. While there are surgical methods to improve penis muscles, there are also non-surgical methods such as penis stretching, kegel exercises, and massages. Additionally, maintaining a healthy lifestyle, including a balanced diet and regular exercise, can also help improve circulation and overall well-being, which may positively impact sexual performance.
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What You'll Learn
Pelvic floor exercises
Kegel exercises are simple to perform and can be done anywhere. Here is a step-by-step guide to get you started:
- Lie on your back with your hands flat on the floor and your knees comfortably bent and pointing upwards.
- Draw your penis inwards towards your body and hold for five seconds, then release.
- Squeeze your pelvic floor muscles as if you are trying to stop a bowel movement and hold for five seconds, then release.
- Repeat steps two and three, eight to ten times, and aim for three to five sets.
- As you become more comfortable, you can increase the duration of the squeeze and hold, the number of repetitions, or the number of sets.
It is important to keep a few things in mind when performing Kegel exercises:
- Don't push down; instead, squeeze your pelvic muscles together as if you are trying to lift something up.
- Keep your stomach muscles relaxed.
- Relax your pelvic floor muscles between each squeeze.
- You shouldn't feel pain during Kegel exercises. If you experience pain, stop the exercise and consult a healthcare professional.
In addition to Kegel exercises, penis stretching exercises and massages have also been suggested as ways to improve penis muscle strength and increase blood flow. However, it is important to note that research on penis stretching techniques is limited, and it is always advisable to consult a healthcare professional before starting any new exercise routine.
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Penis stretching exercises
Jelqing
Jelqing is a manual penis stretching technique that involves using your hand or a special device to pull or massage the tissue of your penis. There is no official technique for jelqing, but most techniques involve the following steps:
- Warm up your penis using a compress or warm bath to improve blood flow and get your penis into a semi-erect state.
- Apply lubricant to your penis to reduce friction and the risk of soreness or skin inflammation.
- Make an "OK" sign with your thumb and index finger, and hold the base of your penis in this position.
- Keeping your thumb and index finger wrapped around your penis, slowly pull away from your body until you reach the head of your penis, applying light and consistent pressure throughout the movement.
- Repeat the above steps for up to 20 minutes daily.
Other Stretching Exercises
There are also other penis stretching exercises that you can try:
- Hold the penis head and pull the penis upward, stretching it out for about 10 seconds.
- Pull your penis to the left and hold for another 10 seconds, then pull it to the right and hold for 10 seconds.
- Repeat the above steps once or twice a day for about 5 minutes.
It is important to remember to only do these exercises while your penis is flaccid and to stop if you experience any pain or discomfort.
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Traction devices
Penile traction devices, or penis extenders, stretch the tissues in the penis. Research indicates that these devices may increase penile length by a small amount. However, the research on extenders is limited and has involved low numbers of participants.
To use a traction device, grip the ends of the silicone tube on the bottom of the device and slowly pull your penis outward. Stop pulling if it starts to feel painful or uncomfortable. Leave the penis in the stretched position for 4 to 6 hours a day, or as directed by your healthcare professional. Wearing it for longer periods can cause injuries that affect penis function.
A 2011 study found that men who wore traction devices for up to 9 hours a day over 3 months gained up to 1 inch in length. Another 2013 review found that traction devices were most useful for correcting penis curving or deformities, rather than increasing length. A 2010 review reported that those who used the Andropenis stretching device saw increased size with extended daily use of up to 9 hours a day.
A novel penile traction therapy device, RestoreX, has shown improvements in penile length and erectile function after 30 to 90 minutes of daily use in men with Peyronie's disease. In a randomized controlled trial, penile traction therapy achieved greater improvements in penile length, erectile function, intercourse satisfaction, and overall sexual satisfaction compared to controls.
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Massage
It is important to note that the penis is not a muscle. It appears muscular due to its ability to harden during an erection, but it is primarily made up of spongy tissues. Therefore, it cannot be built up or bulked up like a true muscle.
Manual stretching exercises, such as jelqing, involve using your hand to massage the tissues along the length of your penis. This is intended to stretch the skin and create "micro-tears" in the tissue, which, when healed, may make your penis look longer.
- Place your index finger and thumb in an O shape at the base of your penis.
- Gradually make the O smaller until you feel mild pressure on your penis shaft.
- Slowly move your finger and thumb towards the head of your penis until you reach the tip.
- Repeat this process up to twice a day for about 5 minutes.
- Grasp the head of your penis gently but firmly and pull upward.
- Hold for 10 seconds, then pull it to the right and hold for another 10 seconds.
- Next, pull it to the left and hold for 10 seconds.
- Repeat this process up to twice daily, ensuring you do not stretch to the point of pain.
It is important to remember that the effectiveness of these techniques is based primarily on anecdotal evidence, and aggressive or painful massage should be avoided to prevent penile injury.
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Healthy lifestyle
While the penis is not a muscle, there are ways to improve its health and potentially increase its length and girth. However, it is important to note that any form of penis stretching should be done with caution as there is a risk of penile injury or deformity. It is always best to consult a healthcare professional before trying any new technique.
Diet
Eating a nutritious diet is essential for maintaining good health and can also help improve blood flow to the penis. A diet rich in whole grains, fruits, vegetables, lean meats, and foods containing long-chain fatty acids (a type of omega-3 fatty acid) is recommended. It is also important to limit the consumption of foods high in saturated fat and sodium, as well as red and processed meats, as these can contribute to high blood pressure and diabetes, which are linked to erectile dysfunction.
Exercise
Regular exercise, particularly cardiovascular exercise, can improve overall health and increase blood flow to the penis. This can include aerobic exercise, such as brisk walking for 30 minutes a day, three to four times a week, or Kegel exercises, which specifically target the pelvic floor muscles. It is important to avoid over-exercising and to consult a healthcare professional before starting any new exercise routine.
Stress Management
Stress can affect sexual performance, so finding ways to manage it can be beneficial. Cognitive-behavioral therapy (CBT) is one approach that can help reframe negative, stressful thoughts and feelings related to sexual performance anxiety.
Substance Use
Alcohol and recreational drug use can negatively impact penis health by reducing blood flow to the penis and causing permanent erectile problems. Quitting or cutting back on alcohol and drug use can help improve penis health and erectile function.
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Frequently asked questions
There are a few natural ways to improve penis muscle, including massages, which help to increase relaxation and decrease anxiety, and Kegel exercises, which involve lying on your back, bending your knees, and drawing your penis inwards towards your body and holding for five seconds.
Some non-surgical ways to improve penis muscle include penis stretching, which can be done with devices or exercises, and Electrical Muscle Stimulation (EMS), which uses gentle electrical currents to stimulate the penis muscle.
Some surgical ways to improve penis muscle include penile implants, which can address erectile dysfunction and improve sexual function, and fillers, fat transfers, and suspensory ligament ligation, which can increase penile length and girth.
While there are supplements advertised as girth enhancers, there is little scientific evidence to support their effectiveness, and they may even pose health risks. It is important to consult with a doctor before taking any supplements.
