Which are the most effective exercises at the moment?

Hi, after all these “Horse squeezes”, fulcrom stretches etc. i am a bit confused, maybe someone here in this forum can help me….

What is the best exercise to PULL THE PENIS (like stretching, hanging, ADS) and
What is the best exercise to EXPAND THE PENIS FROM WITHIN (through pressing blood against the inner walls like squeezes, jelqing)

?????