A Guide to Male Pelvic Floor Vitality and Neuromodulation: Enhancing Physiological Function Through Physical Rhythms and Local Massage

Simple Exercises for Sexual Health

1. Focusing the Mind

Choose a favorite object as your focus, such as the moon, clouds, or flowers. Sit naturally and concentrate your mind on the chosen object, keeping your consciousness relatively stable. It's important to keep your mental activity singular and avoid associations. Do this every night before bed. Regular practice can calm the mind and protect your vital energy.

2. Anal Sphincter Exercise
Inhale while contracting your anus; exhale while relaxing it. One contraction and relaxation counts as one repetition. Do 10-30 repetitions every night before bed. This exercise can treat nocturnal emission. For women with overly loose vaginas, it can create a stronger tightening force on the penis. In addition, this exercise can also be used for male ejaculatory dysfunction. The specific method is as follows: During intercourse, adopt the male-on-top or female-on-top position. Near orgasm, the woman consciously contracts and relaxes her anus, repeating this 3-5 times. Because the perineal muscles, including the vaginal sphincter, also contract when the woman contracts her anus, the tightening effect on the penis is strengthened. At this time, the man can increase the frequency of penile thrusting, thereby stimulating ejaculation.

Relax all muscles, breathe peacefully, and concentrate your awareness under your tongue. Soon, saliva will be generated; swallow it. Repeat this several times, for a total of 15 minutes. This method nourishes yin, increases fluids, and moisturizes the internal organs.

3. Rejuvenation Exercise: Stand upright with legs apart, feet shoulder-width apart, arms at your sides, hands hanging naturally. Relax all muscles, look straight ahead, eliminate distracting thoughts, and calm the mind. Take deep breaths. Inhale first, then exhale. When inhaling, lift your heels and expand your chest. Beginners should inhale through their nose; once accustomed, inhale through both mouth and nose simultaneously, drawing in fresh air and causing your lower abdomen to bulge. Shake your entire body. After a deep breath, hold for about one minute, relax your entire body, maintain an upright posture, let your arms hang naturally at your sides, and slightly bend your knees. Then, your entire body will begin to vibrate up and down elastically. At this time, the male scrotum and penis will sway slightly back and forth in the gap between his thighs. Slightly bend your fingers; you should feel a swelling sensation when straightening them. Continue shaking 64 times (about one minute). The correct technique is to feel a vibration throughout all muscles, jaw, and internal organs. Next, rotate your shoulders left and right. When shaking, place your weight on the balls of your feet, slightly bend your knees, relax your entire body, slightly open your mouth, let your arms hang down, and alternately rotate your shoulders. The direction of shoulder rotation is to first lift the left shoulder, then move it from front to top, back to bottom, and finally down. Simultaneously, the right shoulder makes a circle from back down, forward, and upward. The left and right arms alternate in coordinated movements, for a total of 16 repetitions. When rotating the shoulder, use your body to drive the shoulder, and the shoulder to drive the arm, causing the upper body to twist continuously, compressing the internal organs to expel impurities. Note that during the shoulder rotation, the twisting and compression of the upper body should drive breathing. After practicing for a period of time, you will hear the breathing sounds of your lungs when practicing in a quiet environment. Due to gastrointestinal peristalsis during practice, you may burp or pass gas. When starting out, it is best to practice gently and moderately, without using excessive force or force, but the shoulder rotation should be circular and complete. After the movements are mastered and the body adapts, you can practice twice a day for 3-5 minutes each time, gradually increasing the size of the circle. This exercise aims to expel the stale and take in the fresh, harmonize the internal organs, promote the flow of qi and blood, dispel evil and strengthen the body, increase vital energy, harmonize the natural flow of qi, and promote yang energy. Therefore, the Rejuvenation Exercise has alternative names for men: "Relaxing Kidney Sac Exercise" and for women: "Soothing Yin Exercise."

4. Saliva Production Method

Relax all muscles, breathe peacefully, and concentrate your awareness under your tongue. Saliva will soon be produced; swallow it. Repeat this several times, for a total of 15 minutes. This method nourishes Yin, increases fluids, and moisturizes the internal organs.

Massage and Acupressure for Sexual Health

Massage is used for sexual health. Its mechanism of action is to unblock meridians, harmonize Qi and blood, strengthen the body, and promote health and longevity. Commonly used sexual health massages include the following methods:

1. Head and Face Massage Method

This includes gargling and swallowing, rubbing the eyes, pressing the ears, tapping the teeth, and rubbing the face. Ancient physicians believed that essence, Qi, and spirit are the three internal chambers of the body, while the ears, eyes, mouth, and nose are the three external chambers. Through head and face massage, one can nourish the body externally and preserve essence, Qi, and spirit internally.

Gargling and swallowing, also known as saliva rinsing or swallowing, involves gargling with saliva 36 times and swallowing it in three gulps. This is believed to nourish the five internal organs.

Eye rubbing, also known as eye wiping, involves pinching and wiping the inner and outer corners of the eyes 14 times.

Ear pressing, involves massaging the auricles of both ears with both hands until they feel warm.

Teeth tapping, involves tapping the upper and lower teeth together approximately 300 times each morning after waking up.

Face rubbing, involves massaging the face with both hands, starting from the mouth, upwards to the top of the head, then down to the temples and back of the neck, including the scalp, hair, and neck. The massage is then returned to the mouth. This process is repeated several dozen times.

2. Abdominal massage

Abdominal massage, also known as the "disease-dispelling and longevity-promoting method," uses movement to transform stillness, and stillness to induce movement, harmonizing yin and yang, eliminating the old and generating the new, nourishing the five internal organs, supplementing deficiencies, and purging excesses. The method is as follows:
① Press the solar plexus with the middle three fingers of both hands and knead clockwise 21 times.

② Knead downwards from the solar plexus with the middle three fingers of both hands, moving slowly and continuously, until reaching the pubic symphysis below the navel.

③ Knead upwards from the pubic symphysis to both sides with the middle fingers of both hands, moving slowly and continuously, until the hands meet at the solar plexus.

④ Push downwards from the solar plexus to the pubic symphysis 21 times with the middle three fingers of both hands.

⑤ Massage the navel and abdomen in a circular motion with the right hand from left to right 21 times. Massage the navel and abdomen in a circular motion with the left hand from right to right 21 times.

⑥ Place the left hand on the left side of the lower back, below the ribs, with the thumb pointing forward and the four fingers supporting the back, and gently pinch. Use the middle three fingers of the right hand to push downwards from below the left breast to the nipple, pinching 21 times. ⑦ Place your right hand on your right lower back, near your kidneys, with your thumb pointing forward and your four fingers supporting your back, gently pinching. Use the middle three fingers of your left hand to push from below your right breast down to your leg, pinching 21 times. After completing the above massage movements, sit down, place your thumbs on your palms, and bend your four fingers into fists, pressing them on your knees. Slightly curl your toes as well. Rotate your chest from left to front and from right to back, rotating 21 times. Then repeat the same method, rotating 21 times from right to left. When rotating to the left, move your chest and shoulders out over your left knee; when moving forward, move your chest and shoulders over your knee; when moving to the right, move your chest and shoulders out over your right knee; when moving backward, bend your back and pull back. The key is to rotate until you feel satisfied; do not rotate too quickly or with excessive force. During the rotation, you must concentrate and move slowly and gently. The first eight movements constitute one cycle. Perform seven cycles each time you massage. After finishing, sit up and rotate 21 times. This can be done in the morning or evening, and is suitable for men, women, and children of all ages.

3. Perineal Massage and Kidney-Soothing Method

Rub the testicles with your hands, rubbing the base of the left testicle with your left hand and the base of the right testicle with your right hand, 81 times each. Then, use one hand to soothe the penis and the other hand to rub the perineum, switching hands, 81 times each. The massage should be symmetrical, with even pressure, and the movements should be slow and gentle. Do this twice daily. Concentrate on the massage area during the procedure; distraction will affect the effectiveness. This method can invigorate blood circulation, dispel cold, and tonify the kidneys.