Penis Stretching: The Complete Guide to All the Length Targeting Exercises

Written by PHALLOGAUGE PE Coach, Jeff Ferrara on February 7, 2016

Frequently Asked Penis Stretching Questions

How Much Stretching Should I Do A Day?

You should do 20 minutes of stretching every day to make gains in a timely manner. Consistency is the key, here. Don’t skip a day. More often than not, one skipped day turns into two, which turns into a week. After that, most guys simply give up.

Therefore, you should do any combination of this guide’s exercises to satisfy your daily 20 minutes of stretching. However, if you use the PhalloGauge Penis Extender Device, you wouldn’t need to do any manual stretching since it does it for you during the day.

How Hard Should I Pull My Penis When Stretching?

The goal is to pull hard enough to stretch the tissues in the penis, but not hard enough to inflict pain. Finding the happy median comes with experience. At first, use gentle, easy penis stretches. After a few weeks, gradually increase the intensity.

What Should I Feel When Doing Penis Stretching?

When stretching, people feel different things. During and after a stretch, it’s not uncommon to feel a slight tingling sensation, a sense of itchiness, or a feeling of fatigue in your penis. If you have any of these, you are on the right track. Additionally, some men claim to feel a minor burning sensation when stretching, analogous to the burning feeling acquired in certain muscles when doing high intensity body workouts.

Most importantly, YOU SHOULD NOT FEEL ANY PAIN. Pain is bad. IF YOU FEEL ANY PAIN, STOP STRETCHING IMMEDIATELY– you are using too much intensity.

How To Warm-up And Why

Why should you do warm-ups? Two important reasons.

  1. Prevent injury
  2. Maximize results

Remember, we’re going to be exhibiting forces upon the penile tissue, so just like warming up at the gym, you warm-up your penile tissues to ease and prepare these tissues for the applied forces.

The best way to warm-up for stretching is to apply heat to your penis.

This can be done many ways, but the most convenient way, but one way is to wrap a warm, wet washcloth around your penis.

Why does this work? Consider the two extreme cases: being in a cold-room, versus being outside in warm, sunny weather where you’re starting to sweat.

What happens? In the cold room, most guys experience “shrinkage” where their penis actually gets smaller. Here the penile tissues are compressing – doing the opposite of what will happen when we want to stretch.

In warm, sunny weather, most guys' penis will expand and even maximize their flaccid length. In this state, this is where guys will experience the most gains, because you want to stretch to train your penis to exceed this current maximum length state!

In short, the heat loosens up and expands the tissues and can help to facilitate blood flow in the penis to prepare it for a ready-state for manual exercises.

The Basic Penis Stretch

Basic Penis Stretch Step-by-step

  1. Grip your penis behind the head and gently pull downward. Hold the stretch for roughly 30 seconds.
  2. Repeat in the following directions and hold each stretch for 30 seconds.

The Slow Crank Penis Exercise

Erection Level: 0 To 50 Percent

Recommended Reps: 10

This exercise is very similar to the basic penis stretch above. However, now you hit the four positions continuously by keeping the stretch held when transitioning to the next position.

Slow Crank Step-by-step

  1. Stretch your penis straight up.
  2. Move the stretch to the right; then straight down; then to the left; and then back up again—making a complete circle. THE 360 DEGREE STRETCH SHOULD LAST APPROXIMATELY TEN TO FIFTEEN SECONDS.

A-stretch Penis Exercise

Erection Level: 0 TO 50 Percent

Recommended Reps: 5

Following are written instructions, on how to perform the Assisted A-Stretch. This penis enlargement exercise is a modified version of the A-Stretch. You’ll use a cylindrical object, such as a Red Bull can, a thick diameter PVC pipe, or even your own forearm (as you’ll see in the video) to perform this stretch.

A-stretch Step-by-step

  1. Grip the penis approximately one inch below the glans and pull straight out from the body.

  2. Place the cylindrical object or arm below the penis and stretch the penis over the object, while simultaneously pushing up on the object.

  3. Hold for fifteen to twenty seconds

The Bundled Stretch

Performing the bundled stretch is quite simple. It’s very much like wringing out a wash-cloth, except your penis becomes the wash-cloth. You twist it a certain amount of rotations, or half rotations in one direction, perform the stretch, hold the stretch for the given amount of time (e.g. 30 seconds) and then repeat the bundled stretch technique in the other directions.

Bundled Stretch Step-by-step

  1. First start by doing some Kegels (A Kegel is when you tighten the muscles between your testicles and anus) so that your glans fills up with blood, and grab your penis with one hand so you can bundle.

  2. With that hand, twist your penis to the desired number of rotations that you are going to be stretching with. You are twisting your penis very similarly to how a corkscrew is, now twist it! You don’t bend or push, just rotate it and maintain your grip.

  3. Secure a grip while bundled just under your glans as you would for any other stretch, and gently stretch your penis so that you feel resistance.

  4. This is an optional step in the bundled stretch, but you can make an upside-down “V” with your free hand, and then put the “V” at the base of your shaft and pull towards your body, so that your hands are pulling away from one another.

The bundled stretch is great for giving your penile tissues a new angled stretch compared to the basic pulling motions of the basic stretch.

The Erect Stretch

Erect Stretch Step-by-step

Erection Level: 70-95 Percent

Recommended Reps: 20

Erect Stretch Step-by-step

  1. Grip the penis an inch below the glans and stretch outward for fifteen to twenty seconds. Don’t stretch vigorously – ease into the stretch.

  2. Repeat in other directions (down, up, left, and right).

This stretch is using a higher erection level to create a bit of variation in the tension and orientation that is being applied to your penile tissues.

While experiementing with different erection levels, always check to see how your body responds, especially if there is pain - remember sharp intense pain is bad, so release the stretch that you're doing immediately.

The Internal Stretch

Erection Level: 0 TO 50 Percent.

Recommended Reps: 5

This exercise uses two hands.

Internal Stretch Step-by-step

  1. Sit down and spread your legs apart.
  2. HAND 1: Place an OK-grip around your penis and your scrotum. This grip should be at the base, with your penis and testicles hanging out of the grip. Don’t grip the actual testicles!



  3. HAND 1: Stretch your penis and testicles straight up, towards your head.



  4. HAND 2: Simultaneously grip your penis an inch below the glans and also pull straight up.



  5. Hold both hands in place for twenty to thirty seconds.

Jai Stretching Exercise

Erection Level: 0 TO 40 Percent

Recommended Reps: 20

The Jai Stretch Step-by-step

  1. Gently stretch your penis and hold for two seconds.

  2. While still holding the penis, release the stretch for two seconds.

  3. Repeat steps two and three until you reach desired number of reps.

Jai Stretching Tips!

Pattern Your Breathing. A great way to get rid of the tedious second counting is to pattern your breathing with your stretch. Do this by exhaling for the two seconds you are pulling out, and inhaling for the two second resting period—or vice versa.

Pull Gently. The goal is to perform a very light, quick stretch; lasting approximately two seconds. You don’t want to pull as hard as you do with the Basic Stretch. If you pull too hard, or for too long, the JAI stretches won’t be effective. (Below is a picture of pulling to hard.)

Leg Tuck Pull Penis Exercise

Erection Level: 10-30 Percent

Recommended Reps: 10

Leg Tuck Pull Step-by-step

  1. Bend forward and let your penis hang low.

  2. Reach behind your back and grip your penis just below the glans.


  3. Pull your penis directly back and then upwards, towards your butt.

  4. Hold your penis against your butt for 20-30 seconds. This is one rep.


The Ruler Stretch (AKA Bone Pressed Flaccid Length (BPFL) Measurement

Erection Level: 0-20 Percent

Recommended Reps: 5

This is exercise allows you to keep track of your gains as well as allow you to keep challenging yourself, by learning your personal best. This exercise is also known as obtaining your BONE-PRESSED FLACCID STRETCHED LENGTH (BPFSL) a common measurement to keep track of your gains.

Ruler Stretch Step-by-step

  1. Grip your penis just below your glans.

  2. Gently press the end of a ruler into your pelvis at the base of your penis (where your penis connects to your body).

  3. Stretch you’re your penis, keeping the ruler as steady as possible.

  4. Take a measurement.

  5. To challenge yourself, try to just stretch your penis just slightly further than your previous stretch. Do not to stretch yourself such that you experience sharp pain.



You can also use the ruler to make sure you're challenging yourself, and at the very least, make sure you're maintaining a certain pull.

If you don't have a ruler, we sell the PG Flex Ruler - it's transparent and perfect for measuring both length and girth.

Side-to-Side Stretch

Erection Level: 50 Percent

Recommended Reps: 50

Side-to-Side Stretch Step-by-step



  1. Stand up feet shoulder-width apart, and bend your knees outwards a little. To create room between your legs.

  2. Grip your penis just below the glans and stretch directly downwards.

  3. Keeping the tension in your penis, move your hand to the inner part of your left thigh and hold for 2-5 seconds.

  4. Now move your hand with your penis to your inner right thigh and hold for 2-5 seconds.

  5. Stretching to the left and to the right consists of one rep.

This exercise is great for getting the ligaments on the top part of your shaft because you're stretching downwards.

For most guys, this ligament is their smallest one, and the one that creates the bottleneck in their length gains.

Therefore, it's definitely not a stretch to ignore.


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