Exercise is an excellent way of enhancing physical fitness and overall health. One type of exercise that benefits men suffering from erectile dysfunction is called Kegel exercises. What exactly are Kegel exercises for men and why are they important for your health? Read on and learn how your life can be better with the help of Kegel exercises.
What are Kegel exercises and their benefits?
Kegel exercises are exercises targeting the pelvic floor muscles. Your pelvic muscles are found on the back along your tailbone up to your pubic bone in the front. Why are pelvic floor muscles important? Because these are the muscles you use to control your bladder and bowels. Your pelvic muscles also help in attaining and maintaining erections.
Are they effective? Yes. According to a study published by the National Library of Medicine, 40% of participants regained normal erectile function, 35.5% experienced improved erectile function, and just 24.5% did not show improvement after three months of pelvic floor exercises. This study covered 55 men aged at least 20 years old.
Kegel exercises are beneficial for people who:
- Have urinary incontinence
- Suffer from fecal incontinence
- Have pelvic floor prolapse
- Underwent surgery in the pelvic area
- Of advance age
- Have just given birth
- Suffers from erectile dysfunction
How to do Kegel exercises
The great thing about Kegel exercises is that, unlike other forms of exercise, you can do them almost anywhere. You can do Kegel exercises standing up, lying on your back, lying on your stomach, or your knees.
The first thing you need to do is identify your pelvic floor muscles and you can do this while urinating. While urinating, stop urination midstream. You can also tighten the muscles you use to hold in gas. The muscles you use to perform these actions are your pelvic floor muscles.
Choose the most comfortable position for you. The easiest position is lying on your back so you might want to start with that.
Tighten your pelvic floor muscles and hold for three seconds. Release for three seconds. Tighten your pelvic floor muscles again and hold for three seconds. Try the sequence a few times in a row. When you’re comfortable enough, you can repeat the sequence ten times. Perform these Kegel exercises for erectile dysfunction at least thrice a day.
Tips for successful Kegel exercises
If you want to improve erectile function with the help of Kegel exercises, there are some things you need to keep in mind. Here are some useful tips so you can make the most out of your Kegel exercises:
- Before making Kegel exercises a part of your routine, consult your doctor or a medical professional. This can help you ensure that these erectile dysfunction exercises will benefit you. For example, if your pelvic floor muscles are tight or in great condition, you might overwork them with Kegel exercises.
- Do it properly. To train your pelvic floor muscles, you need to focus on them while exercising. Relax your stomach, back, thigh, or buttocks because they are not the focus of your exercise. If you want to exercise those muscles, allot a different exercise for them.
- Create a routine. Exercises are only effective when done religiously, so make Kegel exercises a part of your daily life. You need to do Kegel exercises at least thrice a day. One technique to remember to help you remember your exercises is by associating it with a regular activity. For example, if you prefer doing Kegel exercises while standing up, you can do them while brushing your teeth. What’s great about this technique is you are saving time since you are accomplishing two things at once.
- Be patient. Kegel exercises for men take time to yield results. Don’t be discouraged if you don’t see immediate improvements. You should see improvements after four to six weeks of regular exercise but it can take up to 15 weeks in some cases.
- Don’t be afraid to ask for help. If enough time has passed and you feel that you are not getting the results you want, don’t be afraid to consult your doctor. Your doctor can advise you on how to improve your technique and achieve better results.
Combining Kegel exercises with medications
If you’re suffering from erectile dysfunction, it’s important to consult with a healthcare provider to discuss the best treatment options for your situation. By exploring a combination of Kegel exercises and customised medications, you may be able to address the root causes of your erectile dysfunction and improve your overall quality of life.
Customised treatment are tailored to meet your specific health needs. Men’s Health Clinic (MHC)’s personalised treatment plan takes into account a person’s unique medical history, lifestyle, and preferences. Our treatment plans are designed for long-term success. By creating a plan that aligns with your goals and lifestyle, we can support lasting changes and sustainable health improvements.
Conclusion
Kegel exercises are some of the most effective ways of improving erectile function. They are free; plus, you can do them whenever you want. They are also beneficial in treating urinary incontinence and other ailments. Combined with a healthy diet, positive lifestyle changes, and custom medications, Kegel exercises for men can help you improve your pelvic health, achieve better erectile function, always perform great in bed and be in peak physical condition.
If you’re ready to combine Kegel with custom medications, book a FREE consultation with us to get started.
