Whenever you read any blog post on the internet about the kind of exercises that are great for addressing ED, the one exercise that repeatedly appears on screen is “kegels”. There are others but this is the most recurring exercise mentioned which makes one feel it’s the fitting response to the question: What is the best exercise for erectile dysfunction?
Types of Exercises that benefit ED condition
Experts have expressed the view that exercises that bolster pelvic floor muscles can benefit your ED problem. The consensus is that the muscles of the pelvic floor play a key role in causing blood flow to the penis so that a man is able to achieve and maintain an erection.
The process is simple enough that involves the pelvic floor muscles exerting pressure on the veins of your penis thereby preventing blood from exiting the area around the penis, making it possible for a man to have an erection and take part in sexual activity.
In this article, we shall be looking at different types of exercises that may address your ED condition and make it possible for you to achieve and maintain a satisfactory erection for sexual union.
Kegel exercises you can try
It’s possible that kegel exercising will treat some factors that cause erectile dysfunction. In particular pelvic floor exercises also known as Kegel exercises are the most useful for addressing some of the causes that help develop erectile dysfunction.
Kegel or pelvic floor exercises, focus their action on the muscles located at the bottom part of the pelvis especially the part of the pelvic floor called the pubococcygeus. It forms a loop of muscles from the pubic bone to the tail bone giving it positional leverage to support the organs of the pelvis.
If this muscle becomes weak, it won’t have the strength to prevent blood from flowing out of an erect penis which immediately becomes flaccid when all excess blood has drained out of the penis. When doing pelvic floor exercises, the strength and tone of the muscles in the pubococcygeus improve.
It usually takes about 4 to 6 weeks of constant pelvic floor exercising for a person to notice any difference in his erections.
Different types of Kegel exercises.
Pelvic floor muscle activation when lying
This is a very important exercise which is simple to perform and the purpose for doing it is to teach the person exercising toactivate the pelvic floor muscles. This is how it’s done:
- You lie down facing upwards with both knees bent and both feet planted firmly on the floor and arms straight by your sides.
- Exhale and also squeeze the pelvic floor muscles counting to three.
- Inhale and also release your squeeze on the pelvic floor muscles counting to three
- The group of muscles to squeeze in this and the other exercises are those at the bottom of the pelvis.
- You should know where your pelvic floor muscles are because you might trigger other muscles such as the stomach, buttocks and leg muscles instead of your pelvic floor muscles.
Pelvic floor muscle activation when sitting
- Sit with your arms at your sides and your feet flat and legs apart in line with your hips
- Exhale and also squeeze your pelvic floor muscles counting to three.
- Inhale and also release your pelvic floor muscles counting to three.
- Make sure your stomach, leg and buttock muscles don’t contract as you squeeze your pelvic floor muscles.
Pelvic floor muscle activation when standing
- Stand up straight with your arms by your sides and feet apart in line with your hips.
- Exhale and also squeeze your pelvic floor muscles counting to three.
- Inhale and also release your pelvic floor muscles counting to three.
- Make sure your stomach, buttock and leg muscles don’t contract as you squeeze your pelvic floor muscles
Though the following exercises are known as Pilates exercises, they also follow on from the exercises mentioned above.
Knee bends
- Lie down facing upwards and bend your knees, place feet flat on the floor and arms by your sides.
- Back flat on the floor with a small space between the floor and the middle of your back.
- Exhale and also squeeze your pelvic floor muscles and lower one knee slowly to the floor. Lower the knee as far as you can while you maintain activation of the pelvic floor muscles. Make sure your pelvis doesn’t move during the exercise.
- Inhale and also release the pelvic floor muscles and bend the knee to its original position.
- Now turn to your other side and so the same exercise following the same pattern of actions as before.
- Repeat the exercises four or five times and increase to 10 times.
Foot raises while lying on your back
- Lie down on your back with your knees bent, both feet flat on the floor and your arms by your sides.
- Exhale and while squeezing the pelvic floor muscles, slowly raise one foot off the floor. Make sure the spine and pelvis don’t move while you are raising your foot.
- Inhale, release your squeeze as you lower the raised foot back to its original position.
- Turn to your other side and repeat the same exercise and back to the other side.
Pelvic curl
- Again lie down on your back with knees bent, feet flat on the floor and arms by your sides.
- Keep your back flat on the floor with only a small space between the middle of your back and the floor.
- Exhale and squeeze your pelvic floor muscles
- Curl your pelvis upward and inwards towards your belly button as you press your back flat against the floor.
- Then lift your buttocks slowly and push your heels against the floor.
- Squeeze your buttocks as you lift it and lower the middle part of your back.
- Use your shoulders to support the weight of your body.
- Inhale three times as you squeeze the buttocks and pelvic floor muscles.
- Slowly lower buttocks and back vertebra by vertebra back to the floor.
- Repeat three to four times first and then increase the moves to 10 repetitive moves.
Bottom line
You can now not only visualize in your mind, what is the best exercise for erectile dysfunction, but you can now actually perform in alone or with members of your family or friends. By doing so you will be able to satisfy yourself whether or not it actually works on your erectile dysfunction. If so, you can improve your ED and if not, you can still approach your health expert or online pharmacist for more advice on your issue.
