Erectile dysfunction (ED) is more common than many men realize. It can happen occasionally or become a long-term challenge. While medications like Fildena are often used to improve blood flow and enhance performance, natural solutions like Kegel exercises can also be powerful tools for improving sexual health.
In this article, we’ll explore how Kegel exercises can help treat erectile dysfunction, how to perform them correctly, and how they complement treatments like Fildena 100 mg for better results.
What Are Kegel Exercises?
Kegel exercises are simple pelvic floor muscle exercises that involve tightening and relaxing the muscles that support the bladder, bowels, and, in men, the penis. These exercises were originally developed to help women with urinary issues, but research has shown that men can benefit too—especially those struggling with ED.
Where Are the Pelvic Floor Muscles?
For men, the pelvic floor muscles include:
· The bulbocavernosus muscle, which helps with erections by pumping blood into the penis.
· The ischiocavernosus muscle, which helps maintain an erection.
· The pubococcygeus muscle, which supports the pelvic organs and helps with ejaculation control.
When these muscles are weak, it can lead to:
· Poor erectile function
· Premature ejaculation
· Reduced control during urination
How Kegel Exercises Help with Erectile Dysfunction
Strong pelvic floor muscles improve blood flow and nerve control in the pelvic region. Here's how Kegel exercises help combat ED:
1. Better Blood Flow: Strengthening these muscles helps maintain the pressure needed to keep blood in the penis during arousal.
2. Improved Stamina: Men who do Kegels regularly often report improved endurance and performance in bed.
3. Support for Medication: Fildena tablets, help with blood flow, work best when pelvic muscles are strong enough to keep that blood where it’s needed.
4. Reduced Dependence on Pills: Some men find that regular Kegels reduce their need for medication over time.
How to Do Kegel Exercises Correctly
Step 1: Identify the Right Muscles
The easiest way to find your pelvic floor muscles is to stop urination midstream. The muscles you use to do that are your pelvic floor muscles. Do not make this a habit—it’s just a test.
Step 2: Practice the Technique
Once you’ve located the muscles:
· Tighten your pelvic floor muscles.
· Hold for 3 to 5 seconds.
· Release for 3 to 5 seconds.
· Repeat 10 times.
Step 3: Build a Routine
· Do this set 3 times a day—morning, afternoon, and evening.
· Gradually increase the hold time up to 10 seconds.
· Don’t hold your breath. Breathe freely during the exercises.
· Avoid squeezing your abdominal, thigh, or butt muscles.
Mistakes to Avoid When Doing Kegels
1. Overdoing It – More is not always better. Overuse can fatigue the muscles and cause discomfort.
2. Wrong Muscles – Engaging the stomach or thighs won’t help with ED. Focus only on the pelvic floor.
3. Holding Your Breath – Breathing naturally helps avoid tension and makes the exercises more effective.
Results: When to Expect Improvements
Most men start seeing improvement in erectile strength and control in 4 to 8 weeks, especially when pelvic exercises are done consistently. For some, combining the routine with medications like Fildena pills leads to faster results.
A clinical study published in the British Journal of General Practice found that 40% of men with ED saw complete recovery using pelvic floor muscle training, and 35% experienced improvement.
Other Natural Tips to Improve ED Alongside Kegels
In addition to pelvic floor exercises, consider these lifestyle changes for even better results:
1. Eat Heart-Healthy Foods
· Focus on vegetables, fruits, lean proteins, and whole grains.
· A healthy heart supports better erections.
2. Stay Physically Active
· Cardio exercises like walking, running, and cycling help with circulation.
3. Manage Stress
· Stress and anxiety can cause or worsen ED.
· Meditation, breathing exercises, or counseling can help.
4. Limit Alcohol and Quit Smoking
· Both impact circulation and testosterone levels.
5. Sleep Well
· Poor sleep lowers testosterone and increases stress, both of which impact performance.
Frequently Asked Questions
Q: How long should I do Kegel exercises to see results?
A: Most men see improvement within 4–8 weeks of consistent practice.
Q: Can I stop doing Kegels once my ED improves?
A: It’s best to continue a maintenance routine to keep the pelvic floor muscles strong.
Q: Can I do Kegels while taking Fildena?
A: Yes. In fact, using both together may lead to better results.
Q: Are there any risks to doing Kegel exercises?
A: When done correctly, they are safe. Overdoing them or using the wrong muscles may cause discomfort.
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