Erectile Dysfunction Exercises

Erectile dysfunction is a chronic condition in which a man has difficulty getting and keeping an erection firm enough for intercourse. Erectile dysfunction is a very common condition that affects more than 3 million men a year in the United States and one that can be managed or cured, depending on the underlying reason for the condition.

If you are looking for an alternative route to medicine or something to do in addition to medication and therapy, there are several exercises that have been proven to assist in the management of erectile dysfunction. Kegel, pilates, and aerobic exercises are the most efficient exercises in the management of erectile dysfunction. The key to managing your erectile dysfunction with these exercises is to make them a daily part of your routine and to be sure you are performing the exercises properly. In this article we will discuss each type of exercise and how to utilize them properly for maximum results.

Kegel Exercises

Kegel, or pelvic floor, exercises focus on the muscles at the base of the pelvis. One muscle in particular, the pubococcygeus, is the main muscle exercised while doing kegel exercises, as it supports the pelvic organs. As this muscle weakens, blood is prevented from flowing properly and filling out and supporting an erected penis.

How to Activate Your Pelvic Floor Muscles

This simple, yet important, exercise teaches a person how to focus on and activate the pelvic floor muscles.

• Lie down on the floor with your knees bent and your feet flat on the floor. Be sure to keep your arms relaxed by your side.
• Focus and take the time to recognize which muscles are the correct group of muscles. Remember, they are located at the base of your pelvis but can easily mistaken for other muscles, such as those in the buttock, stomach, or even your legs.
• Once you recognize which muscles you will be working with, take a deep breath, and while exhaling, squeeze the muscles for a count of three.
• Take another deep breath and release your pelvic floor muscles for another count of three.

Use this exercise to strengthen your pelvic floor muscles until you feel you are ready to move forward to the next level of kegel exercise.

Activating Your Pelvic Floor Muscles While Sitting

Once you have learned to activate your pelvic floor muscles and feel proficient in the exercise while laying down, you are now ready to move on to exercising while sitting.

• Sit with your back straight and feet placed firmly on the floor, shoulder width apart. Remember to keep your arms relaxed at your side.
• Focus on your pelvic floor muscles, the ones at the base of your pelvis, inhale and then flex the muscles while exhaling for a count of three.
• Inhale again and release your pelvic muscles for a count of three.

Once you have mastered this exercise, you will find it easier to incorporate your kegel exercises into your daily routine since this is an exercise you can do anywhere and at any time. Now you can move on to a more advanced position for pelvic floor exercises.

Activating Your Pelvic Floor Muscles While Standing

Now that you have mastered activating your pelvic floor muscles while laying down and sitting, you are now ready to take on the exercise while standing.

• Place your feet shoulder width apart with your arms relaxed by your side. Be sure to keep your back straight.
• Once again, inhale and focus on your pelvic floor muscles, exhale while activating those muscles for a count of three.
• Inhale again and release your pelvic floor muscles for a count of three.

Once you are comfortable performing your pelvic floor exercises for at least three times a day, you may feel ready to take on exercises involving more movement and skill.

Pilates Exercises

Now that you have mastered activating your pelvic floor on command, you can begin incorporating movement into your routine while performing your kegel exercises. Pilates is a great way to not only stay in shape but there are also moves that help strengthen your pelvic floor even more than regular kegel exercises.

Hip Twist

The hip twist, or knee fall out, is a simple exercise involving small movements which makes it perfect for beginners. For this exercise you will be moving back to the floor for a more relaxed and easy exercise.

• Lie down on the floor with your knees bent and feet placed firmly on the floor. Relax your arms by your sides.
• Be sure to keep your spine in a neutral and natural position.
• Inhale and focus on your pelvic floor muscles.
• Just like in previous exercises, exhale while activating your pelvic floor muscles but this time you will lower one knee to the floor while keeping your pelvis stable. For this exercise to work properly, be sure to only lower your knee as far as you can while maintaining the flex on your pelvic floor muscles.
• Inhale and release your muscles while bending the knee back to its original position.
• Repeat with the other side.

It is important to start with a few repetitions and slowly build your way up to 10 to 15 repetitions.

Supine Foot Raise

The supine foot raise takes the hip twist to a new level while still involving small movements and activating your pelvic floor muscles.

• Once again you are going to lie down on the floor with your knees bent and feet placed firmly on the floor. Relax your arms by your sides.
• Inhale and focus on your pelvic floor muscles.
• Exhale and activate your pelvic floor muscles and while keeping your spine and pelvis in a neutral and natural position, slowly raise one foot up off the floor.
• Inhale again and release your pelvic floor muscles while lowering your foot back to the ground.
• Repeat with the other side.

Start with a few repetitions while slowly building your way up to 10 to 15 repetitions.

Pelvic Curl or Pelvic Lift

The pelvic curl is often used in Pilates as a gentle warm up and exercise focusing on the spin and abdominal muscles. However, for the purpose of managing erectile dysfunction, you will also be focusing on activating your pelvic floor muscles while performing this exercise.

• Lie down on the floor with your knees bent and feet placed firmly on the floor with your arms relaxed by your side. Remember to keep your spine in a neutral and natural position.
• Inhale and focus on your pelvic floor muscles.
• As you exhale and activate those muscles, tilt your pelvis upward and press your back flat against the floor.
• Slowly lift your buttocks off the floor while pushing your heels into the floor.
• Flex your buttocks while lifting yourself off the floor. You should feel the majority of your weight in your shoulders.
• Now take three breaths while flexing your pelvic floor muscles and buttocks.
• Slowly lower yourself back to the floor and release your pelvic floor muscles as you begin to breathe normally again.

Start with a few repetitions while slowly building your way up to 10 to 15 repetitions.

Aerobic Exercises

Since erectile dysfunction is often caused by decreased or constricted blood flow to the penis, regular exercise is a great way to promote proper blood flow to all parts of your body. Adding simple aerobic exercises to your pelvic floor strengthening routine will allow you to get the most out of managing your erectile dysfunction.

Simple Aerobic Exercises

While aerobic exercises are a great way to keep your heart and your body healthy, they are also a great way to get the blood pumping, which is necessary in getting and maintaining a hard erection. Even walking for 30 minutes a day, several times a week is a great aerobic exercise. A few other exercises that can easily be done include, but are not limited to:

• Running
• Cycling
• Kick-boxing
• Swimming
• Spin classes

Any activity that gets you up and moving will help increase your blood flow and your heart health. Getting active and staying active is crucial to maintaining a healthy lifestyle and a healthy personal life.

Conclusion

Since erectile dysfunction is usually caused by a restriction of blood flow to the penis, getting up and getting active while also performing proper pelvic floor exercises will allow your vessels to open up and let blood flow freely through the body and to the penis. Pelvic floor and pilates exercises help strengthen important muscles required to get and maintain a healthy erection. Aerobic exercises will help the blood vessels be able to expand and relax, ultimately allowing the penis to not only become erect but stay erect. While these exercises are helpful and simple to incorporate into your daily routine to help manage erectile dysfunction, you should still speak with your doctor about any and all health concerns and whether or not you are healthy enough for exercise and sex.

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References:

https://www.stressnomore.co.uk/downloads/instructions/83285-IFUS.pdf

https://bjsm.bmj.com/content/51/19/1419.short

https://www.healthline.com/health/erectile-dysfunction/exercises

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