7. Thoracic extension on a foam roller Phone and desk work round the upper back forward. A stiff upper back forces the neck and lower back to compensate, so problems show up in places that aren't the source. Extending over a foam roller reverses that hunch and opens the upper spine one segment at a time. How to do it: • Place the roller across the mid-back, below the shoulder blades • Knees bent, feet flat • Hands behind the head to support the neck • Lean back slowly over the roller • Pause and breathe at each segment • Roll up the upper back in small steps • Spend 1 to 2 minutes total • Keep the ribs down so the lower back stays out of it The movement belongs in the upper back.

8. Know When to Get Help If you regularly ejaculate sooner than you want and struggle to control it, you may have premature ejaculation. Effective options include: • Stop-start training • Psychosexual counselling • Certain delay sprays or creams • Prescription treatments when appropriate A healthcare professional can help you find the right option. Lasting longer isn't about forcing yourself to endure discomfort. It's about learning control, reducing pressure and finding what works for you.