Erectile Dysfunction (ED) is the incapability to achieve and hold an erection.
It can be induced due to several physical and psychological factors.
However, treatment for ED is available in the form of medications, surgery, therapies, and exercises.
There are several types of Erectile Dysfunction exercises. These exercises are known to improve sexual function.
These exercises target the pelvic floor muscle and strengthen them. As a result, it helps to increase and hold the blood flow to the penis, causing an erection.
Let’s dive deep into the article to learn about these Erectile Dysfunction physical exercises.
Types of Erectile Dysfunction exercises
Erectile Dysfunction exercises help men or assigned men by birth (AMAB) to attain an erection.
As per a study, strengthening the pelvic floor muscles can raise intracavernous pressure. As a result, it can help with the hardness of an erection.
According to another research, the rigidity of pelvic floor muscles puts pressure on the penile veins. As a result, blood outflow from the penis is reduced, which in turn helps maintain a firm erection.
Thus, exercises like Kegel, Pilates, and Aerobics will improve erectile function.
Kegel Exercise
The muscles active during an erection are Bulbocavernosus and Ischiocavernosus.
These muscles surround the penis and are located in the pelvic region.
Kegel exercises, or Pelvic Floor Muscle Training (PFMT), focus on strengthening these two muscles.
According to a study by the University of the West, 40% of men regained their normal erectile function after doing Kegel exercises.
This study also stated that pelvic floor muscle exercises could be considered a first-line treatment for ED.
Let us look at how to do this physical exercise to treat Erectile Dysfunction.
How to do Kegel exercise
To do the Kegel exercise, you need to identify the pelvic floor muscles.
You can identify them while urinating. The method includes stopping your stream in between urination. The muscles you use to stop your flow are the pelvic muscles.
Once you identify these muscles, you can start with the exercise.
Here is how you do it:
- You can do the Kegel exercise while sitting, lying down, or standing
- Squeeze your pelvic floor muscles
- Hold it for five seconds before releasing
- Repeat the same at least ten times and do five sets
You can increase the squeeze duration and the number of repetitions gradually.
Also, keep in mind to keep your stomach muscle relaxed and not to hold your breath.
Pilates
Pilates helps in activating and strengthening your pelvic floor muscles.
As mentioned, strengthened pelvic muscles might help in improving erectile function.
Pilates can also help in preventing Erectile Dysfunction. It can reduce stress and Anxiety, reduces fat in obese people, and improve your overall health.
Let us look at some of the Pilates exercises that might help treat ED:
Pelvic curl
Pelvic curl is a common Pilates exercise.
Follow the steps below to learn how to do it:
- Lie flat on your back
- Bend your knees while keeping your feet flat on the floor and hip distance apart
- Keep your spine in a neutral position, with a natural curve towards the lower back
- Start with a sequential breathing pattern. By inhaling and exhaling, engage your pelvic floor muscle
- While exhaling, do a pelvic tilt and press your belly button downwards
- Now, while inhaling, lift your hips and lower and middle back while pushing the heels into the floor
- Keep in mind that the body weight will be on your shoulders
- Squeeze your butts and pelvic floor muscles
- Hold the position for a few seconds
- Then slowly lowers your hips until they touch the floor, and you go back to your starting position
- Repeat the same at least ten times and do three sets
Knee fallouts
A beginner can easily perform knee fallouts.
Follow the steps below to do this exercise:
- Lie down flat on the floor, with your knees bent and arms on the side
- Keep the spine in a neutral position with a natural curve towards the lower back
- Now exhale and squeeze your pelvic muscles
- Slowly lower your one knee outwards toward the side
- Let the knee fall till it can
- Do not rotate your back or your hips
- Once your knees cannot lower any further, come back to the starting position
- Try to do ten reps on each leg
Supine foot raises
Follow the steps below to do supine foot raises:
- Lie down on your back with knees bent and arms on the side
- While exhaling, engage your pelvic floor muscles.
- Now lift one foot off the floor and straighten the leg
- Raise the leg till you can while keeping your hips still
- Now take a deep breath and slowly bring your leg to the floor
- Repeat ten times on both legs
Aerobics
Aerobic exercise is one of the recommended Erectile Dysfunction exercises.
Aerobic exercises include jogging, walking, swimming, and cycling.
These exercises help improve blood circulation throughout the body, including the penile region.
A study shows that individuals with arterial Erectile Dysfunction or ED caused due to Metabolic Syndrome, Obesity, and Diabetes benefit from Aerobic training.
This training decreases the risk of cardiovascular diseases and helps lower blood pressure.
Both high blood pressure and cardiovascular diseases are two of the leading causes of Erectile Dysfunction.
Aerobics also reduces fasting insulin levels which might aid a Diabetic individual. As a result, ED caused due to Diabetes may be treated.
Regular Aerobic training also helps in reducing excessive fat. If your ED is caused due to overweight or Obesity, these exercises might help.
Some of the Aerobic exercises include:
- Walking
- Running
- Jogging
- Cycling
- Swimming
- Jumping rope
- Stationary biking
The exercises mentioned above are known to help you with Erectile Dysfunction.
But, these exercises alone might not treat ED. Your doctor might prescribe you Erectile Dysfunction medications.
Conclusion
Erectile Dysfunction exercises include Kegel, Pilates, and Aerobics.
These exercises are known to treat Erectile Dysfunction by improving erectile function.
Kegel and Pilates specifically target pelvic floor muscles and help strengthen them.
Whereas, Aerobic exercises can help improve your overall health, which in turn can treat ED or prevent it.
However, these exercises alone might not treat ED. Your physician can prescribe you a combination of these exercises, lifestyle changes, and Erectile Dysfunction pills.
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