How Kegel Exercises Can Help Men Improve Erectile Dysfunction？

What are Kegel Exercises?

Kegel Exercises, also known as pelvic exercises, were first introduced to the world by Dr. Arnold Kegel in the year 1948. These exercises are classic examples of basic Pelvic Floor Rehabilitation exercises. Consistent training in these exercises over an extended period is enough to reap lifelong benefits for both men and women alike.

Kegel Exercises mainly involve the repetitive scaling of some of the pelvic muscles to improve their strength. These exercises serve the purpose of working out and strengthening the muscles that support the bladder, uterus, and large intestine.

With regard to women’s health, regular Kegel exercises prove useful in preparing and restoring muscle tone after childbirth. Whereas, in men’s health, Kegel exercises are instrumental in strengthening the bulbocavernosus muscle, a crucial muscle that performs three vital functions, namely, filling the penis with blood during erection, pumping semen during ejaculation, and helping to empty the urethra after urination.

Kegel Exercises for Erectile Dysfunction

Erectile Dysfunction is a sexual disorder that renders a man incapable of achieving or maintaining a sufficient erection for sexual intercourse. The prevalence of ED has been seen to increase with age. One in every three men is afflicted by ED in some form during their lifetime. On the other hand, Premature Ejaculation is the unwanted and uncontrollable early release of semen during sexual intercourse. Although not considered a significant medical concern, it can severely impact a man’s confidence and sexual relationships.

Sexual dysfunctions, in general, can usually be divided into three levels – mild, moderate, and severe. Subsequently, moderate and severe cases require comprehensive treatment, including medication, behavior modification, psychological counseling, and more. However, for mild Erectile Dysfunction, simple Pelvic Floor Exercises are an effective way to improve the situation. In men, Kegel Exercises strengthen the Pelvic Floor Muscles that support the bladder, bowel, and sexual function. In addition to this, Kegel exercises can improve blood circulation in the pelvic tissues and help prevent overcrowding of the prostate.

How to perform Kegel exercises?

Finding the Right Muscles

Before embarking on pelvic floor muscle exercises, it is essential to locate the correct muscles. This can be achieved while sitting, standing, or lying down, depending on personal comfort. It is crucial to relax the thighs, stomach, and buttocks before proceeding.

Tighten the muscle around the opening of your anus, Try not to squeeze the buttocks, stomach, or thigh muscles.
At the same time, imagine that you are urinating. Tighten your muscles as if you are trying to stop mid-flow, and then relax. While initially practicing, you can try this maneuver once or twice while urinating to locate the correct muscles. But don’t do this regularly as it could cause bladder problems.
You can check if you’re using the right muscles by placing your fingertips on the skin behind your scrotum. You’ll feel the muscles lift away from your fingers each time you tighten if you’re using the right muscles. It may be helpful to practice in front of a mirror initially, allowing you to monitor the adequate movement of the base of your penis and your scrotum.

Perfect the Technique

Tightening the Pelvic Floor Muscles and holding the contraction for three seconds and relaxing for three seconds is the ideal technique. Try this exercise several times in a row. As the muscles gain strength, try performing Kegel exercises while sitting, standing, or walking. In this exercise, it is essential to stay focused solely on contracting the Pelvic Floor Muscles. Careful attention should be paid to avoid contracting the muscles of the abdomen, thighs, or buttocks. It is also crucial to breathe freely during the move. Repeat this exercise thrice a day and perform at least three sets of ten repetitions daily.

When to Perform Kegels

Performing Kegel Exercises regularly is necessary to harness their full benefits. Incorporating one set of Kegels during routine tasks, such as brushing teeth, can be a useful way to make them a part of your daily routine. Another way to do this is by performing these exercises after urination to expel the last few drops of urine, and before and during any activity that may put pressure on the abdomen, such as sneezing, coughing, laughing, or lifting weights.

As your body becomes accustomed to these exercises, you might consider increasing the amount of time you squeeze and hold the Pelvic Floor Muscles or increase the number of repetitions or sets of exercises performed.

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