Step 3: Warm-Up Exercises
1 - Description Description of the warm-ups
2 - Bending Exercise Bending warm-up exercise
3 - Flex Exercise  Flex warm-up exercise
4 - Stretching Exercise  Stretching warm-up exercise
5 - Mantak Chai Tech.  New Taoist warm-up exercise
6 - Grip Variation  Variation for the tourniquet

Description of the Exercise

Warm-up exercises are as important to the program as any other aspect. Warm-ups are exercises that help condition the penis, much like the hot wrap or the pc exercise, but they do so by directly working the tissue and the cells of the penis.

When doing warm-up exercises you should make sure that you attack them with the same intensity as the program itself. The more work that you do on warm-ups, the better the exercises will work for you.

Warm up exercises do a couple of things. The first thing that they do is get the blood in the penis circulating, by either a type of milking or bending. There are some exercises that even utilize the pc muscle when warming up, working two different parts of the body at the same time.

Milking the penis during a warm-up exercise is usually similar to the actual milking exercises, but it usually does not last as long (duration) or pushes the blood in different directions. Expanding, pushing out, and filling all parts of the penis is the main goal of a milking warm-up.

Bending the penis works in a similar way, but it pushes the blood in very specific directions. Based on simple principles, if you reduce the capacity of one area of the penis by bending it, you are pushing the blood that it once contained to another area, usually the opposite of the side being bent. This helps make sure that all parts of the penis receive an equal amount of oxygenated, fresh blood, shortly following the erection and hot wrap, prior to the exercises.

Note: when moving from a warm-up exercise to a length or girth exercise, you should KEEP your erection if you have one. There is no reason to lose your erection and then begin again, that only wears out your penis. Keep your erection between exercises if at all possible.

Working the Bending exercise

The main focus of the bending exercise is to distribute blood evenly through the penis.Doing the bending exercise for a period of 5-10 minutes at the maximum, before you move on to the rest of the steps. As the exercise itself says, the bending exercise will get shorter each time you do it, as your penis becomes more conditioned to the bending and circulation. The minimum amount of time you should spend on the bending exercise is 1-2 minutes.

Goals: do the bending exercise before each workout, if it is the warm-up that you have selected for that day. Note: you can switch between the warm-up exercises, alternating days. Make sure that you note which you have done, and exercise accordingly. Do the bending exercise for a minimum of 1-2 minutes.

The Bending warm-up exercise (exercise 3)

The exercise:

1) Find a private spot wherever you are, work, home, public, it doesn’t matter. It is better to do this exercise with lubrication, such as Vaseline, massage oil, hand crème, or some other agent that will prevent you rubbing your skin too severely. Sit down, trying to keep your back as erect as possible. Gravity will push more blood into your lower abdomen and pelvis, which is never a bad thing in this exercise. Leaning back is ok as well, the most important thing is that you are comfortable. Take your penis in your hand.

2) Begin to stroke your penis, using only your thumb and forefinger in a ring, pulling the skin slightly but not painfully. When you move back towards your body lighten the pressure and do not squeeze as hard, but move your hand quickly and begin pressure right at the base of the penis. You are moving the blood forward as fast as possible to the tip of the penis, and stimulating the ring around the head of the penis, which is the most sensitive part. This will not feel as good as using your whole hand to stroke yourself, but do not use your whole hand you want to get used to the pressure stimulation, and move the blood more effectively.

3) As you become erect continue to stroke yourself, squeezing harder against the oncoming pressure of the blood. This should prolong the time it takes to get a full erection, and you will feel the pressure of the blood against the skin of your penis. Continue to work the blood down into the head, milking the penis. Once you reach a full erection move your hand back to the base of the penis and hold it there. You are containing the blood in the penis and causing it to stretch very gradually.

4) With your free hand tug gently on your penis, pulling it left, then right, then straight out. Do this three times in succession before switching direction. The fully erect state is the state in which it is best to stretch your penis because your skin is at its maximum tension for the amount of blood that is in it. As you stretch the skin will slowly expand, making your penis larger and giving it a larger capacity.

5) Do each direction three times, making a total of 9 stretches in each direction. Wait a few seconds and then release the hand at the base of your penis. You will be able to feel the blood flow pick up again. At any point in this exercise if your penis starts to hurt or you feel numb in any part of your body release your grip on your penis immediately. You do not want to do any damage, only increase your size.

6) After you have released your grip and the blood begins to flow again continue your earlier stroking with thumb and forefinger, however do not pass over the sensitive head of the penis, and stroke only the shaft. This is also an exercise in control, since you will have stroked yourself to a full erection and not ejaculated. You want to calm yourself down with this stroke, and not concentrate on sexual images or thoughts. Eventually you should lose your erection entirely, at which point you should repeat the stretching exercise in Step 4 just one time when you are not erect, stretching to the point of discomfort but not actual pain.

7) When you have completed this step you can shake your penis out, loosening the skin again and preventing soreness from the stretching.

8) Stand up slowly, allowing the blood to run back into your legs and lower body. If you feel faint hold on to a wall or some support so as not to fall over and injure yourself. This entire exercise should have taken no more than 1-2 minutes, and it should get shorter every time you do it.

Variation: The penis can also be bent up and down, as explained in the exercises to combat curvature.

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Working the Flex exercise

The flexing exercise incorporates the pc flex and a milking motion to help prime the penis for exercises. The pc flex keeps the circulation and healthy hormones from the prostate flowing through the blood that enters and exits the penis. The milking exercise circulates the blood and keeps it moving prior to the exercises. Following the hot wrap, the milking motion is even more effective. Make sure that you do the flex exercise until you can no longer raise the penis with your pc muscle. Once you have achieved this, you can move on to the other exercises. If you notice that you are unable to maintain an erection after this exercise, you might want to alternate it with the bending exercise, doing one every other day.

Goals:do the flex exercise before each workout, if it is the warm-up that you have selected for that day. Note: you can switch between the warm-up exercises, alternating days. Make sure that you note which you have done, and exercise accordingly. Do the flex exercise until you can no longer raise your erection with the pc muscle.

The Flex warm-up exercise (exercise 4)

The exercise:

1) First you should either stand or sit, though lying down is ok. Putting music on is a good way to relax during this exercise, which should be done in private and in the home if at all possible. Make sure that you are using lubrication for this exercise.

2) Apply lubricant. Take your limp penis in your hand and gently tug on it, sliding along the shaft gradually but not along the full length in one stroke, coaxing yourself to an erection. Try to distract yourself as much as possible, because the longer you delay the erection the more effect it will have. Do this until you have enough of an erection that the skin no longer gives. If the skin of your penis is loose even when fully erect, continue once you have a solid erection.

3) At this point begin to stroke your penis vigorously in short bursts. Confine it to perhaps five or ten strokes, but do not near orgasm. Attempt to remain distracted through all of this, listen to music or watch television. The goal is to achieve a full erection, your penis standing as straight up as is possible.

4) Once you have achieved the full erection you will want to put both your hands on either side of the penis, forming a square on the skin of your pelvis. The ends of your fingers should be where your pelvis meets your thighs, about and inch away from your scrotum. Your thumbs should be pressing into your stomach over where your intestines would be. A good way to visualize this is to form a square shape with both hands, like you are making a frame around someone, like when a movie director "sights" his shot through his hands before filming. Hold his up in front of your face. Then, instead of just using your thumb and forefinger to make this shape, close the rest of your fingers down onto your forefinger so that you still have the "square" which you can look through (between your thumbs and forefingers).

5) At this point you will want to press down and in with your fingers and thumbs (all of your fingers, but not the hells of your hands or the palms of your hands, you want to make your "square" and push with all your fingers), attempting to push the skin around your penis up, as it were. Flex your pubic muscles and cause your penis to stand up straight, out as far as it can go. Maintain this for as long as you can before releasing. Your penis should sink down by itself, as your muscles lose their energy. This is okay and it is natural. After this has happened continue to stroke yourself just enough to maintain your erection.

6) Wait approximately 30 seconds to 1 minute, keeping your full erection, and then repeat the exercise. Do this as many times as you can before you can no longer get your penis to rise with your pubic muscles.

7) At this point continue to stroke yourself, but do not ejaculate. Attempt to lose your erection by stroking only the shaft, distracting yourself and controlling your breathing and heart rate. This is also a good habit to be in during sex, and allows you to maintain yourself without climaxing too soon. The goal of this step is to actually lose your erection. Note: if at any point in any exercise you cannot lose your erection, it is okay to ejaculate. While it will not help you, it will not hurt you either. It is okay if you have trouble stroking yourself down from a full erection. Learning to do so is a good exercise in control and will aid you in sex in the future.

8) Once you have finished the exercise and are in a fully resting position, you can stand up or walk around to increase the blood flow to the other parts of your body. If at any time you become sore or are in pain because of this exercise, or if your pubic muscles become sore (your lower abdominal muscles may, if they are out of shape) hold off for a day or two, and then resume once you are comfortable doing the exercise. This exercise should be done every day if possible, but missing a day or two is not going to affect the overall effect of the exercise.

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Working the Stretching exercise

The stretching exercise targets the flaccid state, so it is not difficult for men who have trouble maintaining erections. However, on the flip side, it may be difficult to maintain a flaccid state when you are stroking the penis with lubrication. Make sure that you do not linger in the glans (penis head) area, keep the hands moving in a non-masturbatory motion. As long as you focus on moving the blood inside the flaccid penis, you will not get an erection. In many ways the stretching exercise is good for men who wish to have more ejaculatory and sexual control.

Goals: the stretching exercise is for men who wish to increase healthy circulation prior to exercises, and can be helpful to men who are trying to improve their erection and ejaculatory control. Do the stretching exercise for 1-2 minutes only, doing it for too long can lead to soreness. If you do not thing you are benefiting from 1-2 minutes of the stretching exercise, either consider a different warm-up exercise, or increase the time to no more than 2-3 minutes of exercise; do this only after you have been using the stretching exercise for at least 7 days.

The Stretching warm-up exercise (exercise 5)

The exercise:

1) If your penis is cold, or it is not fully in its limp state, meaning that it is not hanging at 6 o’clock when you are standing straight up, and it is not loose enough to sway from side to side when you move your hips, stretch it out until it is at that point. This is called your “limp measurement,” or the place where you would measure your penis if you wanted to obtain a flaccid length. The penis will sometimes retract when cold, as the scrotum does when the testes need to be closer to the body. By increasing the blood flow and mildly stimulating the shaft, you can soften the penis from its original, more rigid and retracted state. If your penis is already in this state, continue.

2) Apply ample lubrication to the penis. You should not feel any friction between the skin of your hand and the shaft. Vitamin E oil is recommended for this exercise, or water-based sexual lubricant. Use TWO hands, and gently run them down the length of the shaft, pulling it down towards the floor in a straight line. Run one hand approximately an inch behind the other, like you are milking the phallus. Let each hand glide over the head and off the end of the penis. While doing this you should feel a gentle tugging. There is no need to do this exercise vigorously, since stretching will still be achieved without bearing down. To give you a mental image of this exercise, you will be milking your penis with one hand after another, like you are climbing a rope.

3) Continue these repetitions for at least 1-2 minutes, or as many strokes as you can do before you start to feel soreness. If you feel sore at any time, stop the exercise and take a break. This exercise is the most effective in a standing position.

4) To cool down from this exercise, stand up straight and shake yourself out with your hand. Do this for a few seconds, and then allow full relaxation. Gyrate your hips to let it sway back and forth. Length and girth exercises should be done within 1-2 minutes of the stretch exercise.

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The Mantak Chia technique

The exercise:

1) Inhale the air through the nose into the throat, and from there swallow and press it down to the stomach. Do not keep it in the chest. Then the air, which you may experience as energy, is imagined as a ball, and is rolled down the front of the body beneath the abdominal muscles. When the air reaches the lower most part of the abdomen, press it into the penis itself.

2) As you direct air into the penis take the 3 middle fingers of the left hand and press them into the Hui-Yin midpoint between the anus and the scrotum (aka the perineum, where you can do a pc and feel it). This pressure prevents the air power from flowing back into the body. The power lodges in the penis itself.

3) Resume normal breathing while keeping the left fingers on the Hui-Yin midpoint. At the same time begin to directly exercise the penis. Pull it forward and backward, stretching it out in a smooth rhythmical movement for 36 times. Next use your thumb to rub the glans of the penis. This should erect the penis. If there is no erection, continue to pull and rub the glans until the penis stands.

The right hand then circles the penis firmly at it's base and, while holding firmly, slides forward about an inch. In this way the air energy is locked into the body of the penis itself and driven towards the tip of the head. Feel the pressure pushing toward the head and maintain it but don't force it too hard.

4) Then the penis is pulled out to the right and rotated with a stirring action 36 times, clockwise and coutnerclockwise. Then it is pulled out to the left and and rotated another 36 times, clockwise and counterclockwise. Simultaneously maintain the outward pressure locking in the air (three fingers at the perineum and grip).

This exercise massages the entire urogenital system including the penis, the prostate gland, and the veins, arteries, and surrounding nerves; the bladder and even the kidney are beneficially stimulated. The energy of many bodily organs flows into the penis, and the tone and function are all enhanced.

5) In the final penile manipulation, gently beat the inner right thigh with the erect penis 36 times, while simultaneously maintaining the air lock pull. Then beat the inner left thigh 36 times. Upon completion of these calisthenics soak the penis in warm water for one minute. This will help it absorb the wam yang energy and to expand. This completes the massage of the organ and should produce growth of a healthy inch during the first month or two of practice. Depending on individual body structure, further gains may be realized. exercise courtesy of Taoist Secrets of Love: Cultivating Male Sexual Energy

Grip Variation

Grip variation can help some men, especially those who have difficulty with the tourniquet grip due to small penis size, or large hand size. Currently the milking exercises (bending for example) suggest the use of most of the hand, but in order to get closer to the base for milking, it may be necessary to flip the hand, which looks like so:

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