MEN CAN BEAT ERECTILE DYSFUNCTION BY DOING MORE PELVIC EXERCISE

Any man will tell you it is the most dreaded thing to imagine and possibly their worst Nightmare. But even that Erectile Dysfunction and Quick Ejaculation are some Men’s daily reality. The shame, the Depression and sheer misery that comes with this condition is in calculable with 48% of such men globally saying they had thought abut killing themselves.

Erectile dysfunction, also known as impotence, is when a man is unable to get or maintain an erection.

It is more common in the over-40s but affects men of all ages.

Failure to stay erect is usually due to tiredness, stress, anxiety or alcohol,

But Now physiotherapists say there may be a way to fight this through Pelvic Muscle exercise. Such exercises are common among women, most of them get this exercise recommended as they become mothers-to-be to lower their risk of mishaps during pregnancy.

But research now suggests the exercise could help around three quarters of men battling either of the common sexual issues.

Stopping Urination Midstream.

Stopping urination midstream is one way of tightening the muscles, building their strength and control.

Drawing the testicles upwards and then pushing them back is another motion thatΒ  can help tone Muscles around the groin area that don’t get to move much.

The academic team, from James Cook University, found 47 of patients with ED admitted the exercises helped out of a possible 100.

And the results were even more impressive for premature ejaculation patients, with 83 per cent having confessed that they worked.

Kegel exercise
A male trainer teaching two women how to do Yoga stretches
Kegel exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the “Kegel muscle

A Kegel exercise consists of the following steps:

  • Sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow.
  • Tighten these muscles as much as possible.
  • Hold this position for 3–5 seconds. It should feel as though the muscles are lifting up as a result of the squeezing.
  • Release the muscles and rest for several seconds.
  • Repeat up to 10 times.

 

The Bridge

bridge o

 

While bridges primarily strengthen the buttocks, they also help work the pelvic floor.

People can do a bridge using these steps:

  • Lie down on the back, bend the knees, and place the feet flat on the floor about hip-width apart. Let the arms fall to the sides with the palms facing downward.
  • Contract the buttocks and pelvic floor to lift the buttocks several inches off the ground.
  • Hold this position for 3–8 seconds.
  • Relax the buttocks and pelvic floor muscles to lower the buttocks to the ground.
  • Repeat up to 10 times.
  • Rest, then perform up to 2 additional sets.

 

Squats

 

squats

Along with the bridge, squats can promote a stronger pelvic floor and buttocks.

To perform a squat, a person should:

  • Stand with the feet hip-width apart, keeping them flat on the floor.
  • Bend at the knees to bring the buttocks toward the floor, going only as low as is comfortable. Keep the back straight and leaning slightly forward. The knees should be in line with the toes.
  • Focus on tightening the buttocks and pelvic floor while returning to a standing position.
  • Repeat this exercise to do a total of 10 repetitions.
  • Rest before performing any additional sets.

Not all squats target the pelvic floor. Wide-legged or deep squats may make it difficult to retain a pelvic floor contraction. When strengthening the pelvic floor, narrow and shallow squats tend to be more beneficial.

Experts have said doing this workouts have proved successful in fighting ED.

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