Not having the male reproductive organ function correctly bothers for many reasons. Erectile dysfunction is not a rare medical condition, and it affects men of different ages. If you have been experiencing this condition and you seek a cheap but effective means to get back to a state of normalcy down there, you have come to the right place.
As you read on, you will discover what erectile dysfunction is, the cause, and exercise routines that can help you get back to be that man who can have and maintain an erection. There is no need spending all that money trying to find a cure if you really can’t afford it.
What is Erectile Dysfunction (ED)?
Erectile dysfunction is what happens when a man is unable to get or maintain an erection. Some people think that only man who is advanced in age suffer from this condition, but contrary to that point of view, any man at any age of his life can have erectile dysfunction for different reasons.
Erectile dysfunction occurs when the muscles that are vital is making you have and keep an erection become weak. And what other way do you think can help you strengthen those muscles better than exercise?
Doctors sometimes have to prescribe phosphodiesterase type 5 inhibitors, like Viagra for ED. But lifestyle changes such as weight loss and exercising are very useful ways of treating erectile dysfunction.
Causes of ED
- Low levels of physical activity
- Cardiovascular disease
- Prostate cancer
- Alcohol use
- Metabolic syndrome
- Psychological factors
Why choose exercise over other treatments?
It is better to treat the cause of an illness or condition that treat symptoms or offer temporary help.
Addressing the cause of ED which is weakened muscles; provide a permanent solution to the problem while taking pills prescribed by your doctor only provides you temporary relief. If the cause of the ED is a psychological or emotional factor, the victim can find some talking therapy useful.
What kinds of exercises are useful to ED sufferers?
Any exercises that help to strengthen the pelvic floor muscles can be useful to people who are dealing with erectile dysfunction. The muscles of the pelvic floor are vital in sustaining the blood flow to the penis and keeping an erection.
The job of the pelvic floor muscles is to put pressure on the penile veins. The weight is what prevents blood from leaving the penis, making an erection possible. However, Kegel exercises or pelvic floor exercises are the most helpful for ED patients.
Helpful Kegel Exercises
Kegel exercises target the muscles under the pelvis especially the tissue called pubococcygeus. The pubococcygeus muscle provides support for the pelvic organ as it loops from the pubic bone to the tailbone.
Doing pelvic floor exercises helps to tone up the pubococcygeus muscle so that it can prevent blood from flowing out of the penis thereby helping you have and maintain an erection.
However, you have to be patient if you have chosen exercise as a healing method as it takes between a month to 6 weeks before you experience noticeable changes in your erection.
Activating pelvic floor muscle
- Lie down with one of your knees bent, your feet flat on the ground, and your arms by your side.
- Exhale and squeeze your pelvic floor muscles for the count of three (this is the activation) then inhale and release for another number of three.
Standing pelvic floor activation
- Stand up straight with your arms by your side, and you’re your feet hip-width apart.
- Using the activation method earlier mentioned, activate your pelvic floor muscles for the count of three and release again for the count of three.
- Also make sure that you avoid contracting your stomach, buttocks, and leg muscles while you activate.
Sitting pelvic floor activation
- You start by sitting with your arms to the side and your feet flat on the ground, with your hips wide apart
- Squeeze the pelvic floor muscles for a count of three, and release it slowly for another count of three
- While you are activating the pelvic floor muscles, make sure that your stomach, leg muscles, and buttocks muscles are not contracting.
Engage in these exercises at least thrice daily and get comfortable with them. Once you start getting used to doing your Kegel exercises, you can decide to add some Pilates exercises too.
Helpful Pilates exercises
These exercises activate other muscles while forcing you to maintain pelvic floor strength as you move. It is a fun way to build other parts of your body while you work on your ED at the same time.
Supine foot raises
- Lie down with both knees bent, your feet flat on the ground, and your arms by your sides.
- Exhale and do the pelvic floor muscle activation while you slowly raise one leg off the floor keeping your spine and pelvis still.
- Inhale and release your pelvic muscle as you slowly drop down your foot.
- Repeat the same process with the other foot.
- Lie down with both knees bent like in the supine foot raises, your feet flat on the floor, and both arms by your side.
- Keep your spine in a neutral position, leave only a small space between your back and the ground
- Exhale and squeeze your pelvic floor muscles as you slowly lower one of your knees to the floor. Make sure to lower the knee as far as you can while maintaining your pelvic muscle activation. Keep your pelvis stable as you do this.
- Breathe in and release the muscle then repeat the process a few more times.
- Do the same with your other knee
- Lie down with your knees bent and feet flat on the ground, with your arms by your side as in the other exercises.
- Keep your spine in the same position as in the knee fallouts
- Exhale and activate your pelvic floor muscles
- Tilt your pelvis upwards towards your navel as you press your back against the floor
- Lift your buttocks slowly as you push your heels to the ground.
- Squeeze your buttocks as you lift it along with your lower and middle back making sure that your body weight is resting on your shoulders.
- Take three breaths and activate your pelvic muscles squeezing your buttocks muscles at the same time
- Slowly lower your body back to the ground starting with your buttocks.
- Repeat this exercise as many times as your strength carries you.
It is completely normal to feel like you do not have the strength to do many reps when you just start exercising for the first time. But the more you exercise the more you are able to build strength so be patient and work out daily. You should notice good changes after the first month.