If you’re only looking for lamps right now here is a good program that will utilize your extender and use exercises that are compatible with
SRT.
5 minutes of
Bundled Stretching before every session.
Basic Stretching: 3 Sets of each stretch below
Behind The Cheeks to the Left: 30-seconds
Behind The Cheeks to the Center: 30-seconds
Behind The Cheeks to the Right: 30-seconds
Straight Down to the Left: 30-seconds
Straight Down to the Center: 30-seconds
Straight Down to the Right: 30-seconds
Straight Down Rotary
Stretches : 25-Cranks
Straight Out to the Left: 30-seconds
Straight Out to the Center: 30-seconds
Straight Out to the Right: 30-seconds
Straight Out Rotary
Stretches : 25-Cranks
Straight Up to the Left: 30-seconds
Straight Up to the Center: 30-seconds
Straight Up to the Right: 30-seconds
Straight Up Rotary
Stretches : 25-cranks
Expressive Stretching
4 sets of 60 seconds. These are done manually by gripping your penis at the extreme base and stretch from there.
Erect Stretching
Do you 10 minutes every other day.
Pelvic floor Muscle Fitness
100 quick Kegel squeezes
50 of the following:
Squeeze your PC muscle as hard as you can, hold for 5 seconds then slowly release for 2 seconds. When you have finished the 50 your PC muscle will be screaming. This is a good
sign. Now to finish the exercise start squeezing and hold for 1 minute, if you get tired squeeze harder until the minute is complete.
Testicle Health Massage
Testicle Health
Stretch will help your penis to hang lower in flaccid state. It will also increase blood flow to your testicles and aid in sperm count. This routine should take no longer than 5 minutes but the benefits are many.
With favorite lotion grab your scrotum just above your testicles. Now in a rubbing motion massage each testy for 30 seconds rubbing between your fingers in a gentle but firm movement. Now massage all the fluid around your testicles for 60 seconds. At this point your scrotum should be very relaxed. Finally lightly
stretch your scrotum downward while the other hand pulls your penis upward. Do 60 of these. This is a very quick routine but the benefits are great. This will also aid you in any kind of early warning signs of testicular problems.
REST DAYS
I have always trained 7 days on no days off. I think this type of schedule promotes a more habitual program. For me days off can quickly turn into weeks off so it is better for me to be a daily trainer. I also believe that the penis only needs 24 hours of recovery before it is trained again. Some guys either do not have the time for this or it may be too difficult at first. In this case I recommend deducting one day at a time until the perfect routine is created. i.e. 6 on 1 off, 5 on 2 off.
At all times you are not training where your extender and a medium tension to help make your growth permanent.