Pelvic floor exercises for men help increase blood flow to the groin, but can they aid in sexual dysfunction? Keep reading to find out the answer to this nagging question below.
Pelvic Floor Exercises for Men
Benefits of Exercises for Erectile Dysfunction
An active lifestyle can prolong erectile function in men by promoting blood circulation and preserving nerve health in the pelvic area.
In an article published in the Journal of Sexual Health, a team of doctors surveyed patients at a urology clinic. They divided them into a physically active group and a sedentary group.
The medical team found higher rates of erectile dysfunction in the latter while the active group rated higher in erectile function, intercourse satisfaction, and orgasm function.
Pelvic Floor Exercises for Erectile Dysfunction
The floor muscles responsible for the flow of urine also work with orgasm and ejaculation. Current research has yet to paint a complete picture of the connection between the prostate and the penis but it’s not far off for one to exist.
Doctors from the Somerset Nuffield Hospital in the UK performed a controlled study on how pelvic floor training might impact men with erectile dysfunction. They divided the male subjects into two groups and had one group work with a pelvic floor physiotherapist while the other group undertook purely lifestyle changes.
After three months, the group who did pelvic floor exercises for men regained erectile function.
5 Erectile Dysfunction Exercises
1. Basic Kegel Exercise
Kegel Exercise Definition: An exercise involving moving the muscles involved in bladder control, orgasm, and bowel movement
Finding and Feeling the Pelvic Floor Muscles
Guys must move the right muscle group to do pelvic floor exercises correctly. Many men mistake the thighs, buttocks, and abdominal muscles for the pelvic floor muscles and thus fail to do kegel exercises.
Here’s what you should do to isolate those muscles:
- The next time you urinate, stop peeing midstream. An alternative is to prevent yourself from passing gas.
- Ease your breathing.
- Relax your abs, thigh, and butt muscles.
- Stop and start your urine flow. If you contract and observe muscles being pulled, you’ve isolated your pelvic floor muscles.
How to do it:
- Squeeze your pelvic floor muscles as you count from 1-5.
- Count from 1-5 again as you slowly release your pelvic floor muscles.
- Perform this for 10 times per set.
- Do 3 sets of 10 each day to strengthen your kegel muscles.
Types of Kegel Exercise
- Standing Kegel Exercise – You can perform this while standing up and doing the dishes. Just keep your feet a small width apart and then begin contracting and loosening your kegel muscles.
- Sitting Kegel Exercises – Sit down and keep your feet a small distance apart as you work your kegel muscles.
2. Foot Raises
Foot raises allow you to strengthen your legs while toning your pelvic floor.
How to do it:
- Do this exercise by lying down with your feet slightly apart and your arms resting comfortably at your sides.
- Contract your pelvic floor muscles and raise one leg.
- Loosen your pelvic floor, lower your leg, and do it for the other side.
3. Pelvic Curl
Pelvic curls will develop your hips and make them stronger. Strong hips will complement well-developed pelvic floor muscles for better sex.
How to do it:
- You can do this exercise by lying down with your hands resting at your sides and your knees up. Keep your legs separated by a width the size of your fist.
- Inhale, contract your kegel muscles and raise your hips to the point where the small of your back is above the floor.
- Go back down while loosening your pelvic floor muscles and repeat.
Lunges benefit your calves and thighs. You can work your pelvic floor muscle exercises while you add more power to your legs.
How to do it:
- Stand with feet apart and your weight evenly distributed between your two legs.
- Keep your back straight. Breathe in as you slowly bend your knees forward and while placing weight on your heel in your front foot.
- Before moving up and switching legs, breathe out and contract your pelvic floor muscles.
- Keep holding your pelvic muscles in as you move up your body again until you come to your very first pose.
- Do this 10-15 times per leg.
You can do pelvic floor exercises and slowly develop those inner tissues. These exercises appear easy but they may have far longer beneficial effects for your erectile dysfunction.
What kind of exercises do you do to improve your sexual function? Share them with us in the comments section below.