Erectile Dysfunction and Premature Ejaculation are some major issues in men’s sexual health. Erectile Dysfunction is an inability to maintain an erection. Many men face this issue for different reasons.
Physical conditions like heart disease can cause erectile Dysfunction or ED. It can also arise from psychological issues like high stress or problems with hormonal flow. The most common method to address ED is the use of sildenafil or Viagra. Now, many people are resistant to the use of such medication. Many studies have suggested that some exercises solve this issue.
A University of the West study showed that pelvic exercises helped 40% of men with ED. Many studies have shown that pelvic exercises also help in addressing other pelvic issues. Pelvic floor exercises are commonly known as Kegel exercises. These exercises help improve the strength of the Pelvic floor muscles. Women use kegel exercises to regain muscle tone after childbirth. Kegel exercises are pretty helpful for men too.
Kegels specifically target the bulbocavernosus muscle. This muscle plays a vital role in maintaining an erection. It is termed as Bulbospongiosus muscle in recent texts. This muscle mainly helps to empty the urethra after the bladder has completed its emptying. It also comes into action during the final stages of erection by compressing the veins within the bulb of the penis.
The compression of veins helps in maintaining tumescence. It also allows the penis to engorge with blood during an erection.
Premature ejaculation is the uncontrollable early release of sperm during sexual intercourse. Premature ejaculation is not a proper medical condition. Many studies have suggested that over 40% of men suffer from premature ejaculation. You don’t need to have complex medications to solve this issue.
Many Kegel exercises strengthen the pelvic area and core of your body. Thus, Kegel exercises help in maintaining erection and solve the issue of premature ejaculation.
Premature ejaculation and ED can be easily treated with the help of pelvic floor exercises. These exercises target the muscles at the bottom part of the pelvis. However, it takes up to 6 weeks of continuous exercise to make any difference. Here are some exercises you can try:
Exercise to Activate Pelvic Floor Muscles
This is a straightforward exercise that helps in activating pelvic floor muscles.
Step 1: Lie down while having knees bent and feet flat on the floor. Keep your arms in the side parallel to your body.
Step 2: Exhale some air and press the pelvic floor muscles for three to five seconds at a time.
Step 3: After this, take a deep breath and release the muscles.
Step 4: You need to be patient while identifying the correct pelvic floor muscle. It is easy to press other muscles instead of the correct pelvic floor muscle. If you are having trouble finding the right muscle, try to stop your urine flow by pressing different muscles. If by pressing a particular muscle, the urine flow stops, you are pressing the right pelvic floor muscle.
Sitting Pelvic Floor Activation
Step 1: Sit down with arms on your side and feet flat on the floor. The feet need to be about hip-width apart.
Step 2: Like in the previous exercise, activate the pelvic muscles for four seconds and release them for four seconds.
Step 3: Keep in mind not to press and release stomach or leg muscles. It is essential to identify the correct pelvic muscle for these exercises to work.
Standing Pelvic Floor Activation
Step 1: Stand straight with your arms by the side. Also, keep your feet about hip-width apart.
Step 2: As mentioned above, activate your pelvic muscles by pressing and releasing them for four seconds.
Step 3: Like in other pelvic exercises, make sure to contract and release the correct pelvic muscles. You need to ensure that you are not contracting and releasing muscles of your legs or buttocks.
If you have trouble finding the right pelvic muscle, stop the urine flow several times during urination. The muscle that stops this flow is the pelvic muscle you need to exercise with. Most of the basic Kegel exercises include squeezing these muscles for 4-5 seconds. You can try these exercises in different positions like lying on the back or lying on the side. Now, you need to repeat these exercises 10-20 times a day.
You won’t be able to achieve that within one day of starting the exercise. However, you can start according to your capacity and reach the 10 or 20 Kegels two to three times a day.
During Kegel exercises, you need to maintain your respiration. Don’t take too long or too short breaths after four seconds of squeezing. You can also differ the squeezes between long and short ones to create a challenge for yourself.
You can also carry out kegel exercises by holding the muscles of your anus. To identify the pelvic muscles, try to stop the bowel movements. Then, as in earlier cases, hold for 5-10 seconds and release the muscles.
In addition to solving Erectile Dysfunction and Premature Ejaculation, these exercises also help:
- Reduce urinary and bowel incontinence
- Improve the overall sexual experience
- Reduce dribble after urination
Pilates Exercises to Try
In addition to Kegel exercises, some pilates exercises also help in strengthening the pelvic muscles. These exercises challenge a particular group of muscles and improve overall pelvic strength.
- Lie down while having knees bent, arms by your side, and feet flat on the surface.
- Maintain a neutral spine position and have some space between the floor and the middle of the back.
- Exhale, squeeze the pelvic muscles, and lower your knees to the floor. Lower the knees only as much as your body allows. While lowering the knees, maintain the activation of pelvic muscles.
- Inhale, release the muscles and raise the knees to the original position.
- Repeat the same steps on the other side. Do this exercise 4-5 times on each side. Slowly increase this count to 10 reps on each side.
Supine Foot Raises
This exercise is similar to the Knee Fallouts exercise. There are a few adjustments and small movements.
- Lie down while having arms by your side, knees bent, and feet flat on the floor.
- Exhale, squeeze the pelvic floor muscles and raise one foot off the floor slowly. While doing this, keep your spine and pelvis still.
- Inhale and lower the leg while releasing the pelvic muscles.
- Repeat the same exercise on the alternate side. Like Knee Fallouts, start by doing Supine Foot Raises 4-5 times a day. You can then increase this number to 10 times with proper repetition.
Things to Keep in Mind
It would be best if you kept a few things in mind while performing these exercises:
- Don’t hold your breath while performing the exercise.
- Instead of pushing down, you only need to squeeze the pelvic muscles together tight. You can imagine it like trying to lift something with those muscles.
- Between each squeeze, relax your pelvic muscles.
- Try to repeat these exercises at least five times a day. After a month or so, you can easily do ten reps a day of any exercise mentioned in the list.
Erectile Dysfunction and Premature Ejaculation are common issues faced by many men. However, you don’t necessarily need expensive medication for their cure. Kegel exercises are quite effective in solving ED or Premature Ejaculation. These exercises are pretty simple and have basic movements involved.