Men with erectile dysfunction can benefit from simple exercises that strengthen the muscles in their pelvic area. These exercises are called Kegels and they target the muscles that support your bladder, bowel and sexual function.
The key to performing a kegel is locating the right muscle. The bulbocavernosus is easiest to find by stopping your stream during urination.
Improves Erectile Function
While some men turn to medications like Cenforce 100mg to treat erectile dysfunction, the pelvic floor muscles can also be strengthened by doing Kegel exercises. These are tiny contractions of the pelvic floor muscles, and they target the ischiocavernosus and bulbocavernosus muscle in your penis. These muscles are responsible for blood flow and preventing a flaccid erection.
The pelvic floor muscles in men support the bladder, bowel, and sexual function. Performing these exercises will strengthen these muscles and increase blood flow to the penis, making an erection easier to achieve.
To do a Kegel exercise, lie on your back with your hands flat on the floor and your knees bent comfortably. Contract the muscles as if you’re trying to stop passing gas, and hold the contraction for five seconds before releasing. Repeat these steps eight to ten times. For best results, try to perform these Kegel exercises throughout the day without causing any discomfort. This will help build these muscles and improve your performance.
Strengthens the Pelvic Floor Muscles
The muscles of the pelvic floor, also known as pubococcygeus, are a group of muscles that support the womb and bladder in women and the penis in men. They may become weak due to pregnancy, childbirth or aging. When they are weak, they can allow urine or feces to leak into the vagina and cause urinary incontinence. Cenforce 200mg as well as Cenforce 150mg are best medicines to treat erectile dysfunction in men.
Performing Kegel exercises helps to strengthen these muscles. Many women notice that they have fewer urine leaks and an improved urinary tract after doing them regularly.
To perform a Kegel, sit or stand in a comfortable position with your feet hip-width apart. Contract and hold the muscles tight for five seconds. Repeat the exercise ten times in a row. Most people find it easier to do Kegel exercises while standing or sitting than while lying down. They can even be done during a shower or when brushing teeth. Some people make them a part of their daily routine and do them before getting up in the morning, while at work or at suppertime, or when watching TV.
Reduces Stress
While it may seem insignificant, a weak pelvic floor is the leading cause of erectile dysfunction and premature ejaculation (PE). Kegel exercises help to strengthen the pelvic muscles, which helps reduce these problems.
Women can do the Kegel contractions by inserting their finger into their vagina and tightening the muscles as if they are stopping the flow of urine, then releasing them. If the muscles tighten and then move up and down when they are released, it’s a good sign that they are doing the exercises correctly.
Women can also do the exercises during everyday activities, such as driving or brushing their teeth. It is recommended that they practice these exercises a minimum of three times per day. It’s helpful to set a timer or reminders to help them to remember to do them. It can be easier to do them at the same times every day, such as during their commute or before dinner, so they become a habit.
Helps With Urinary Incontinence
Kegel exercises strengthen the pelvic floor muscles that support the bladder and bowel. They can help prevent or reduce urine leakage (urinary incontinence). They can also ease bladder spasms, which can cause urinary frequency and urgency.
Practicing Kegel exercises can be tricky. It’s important to tighten the muscles of the pelvic floor without tightening other muscles, especially those in your abdomen, thighs and buttocks. It can take 4 to 6 weeks of daily practice for Kegels to make a difference.
Men can practice Kegels while urinating, but they should avoid doing Kegels while their bladder is emptying because this can lead to incomplete bladder emptying and increase the risk of a urinary tract infection. Women can find their own Kegel muscles by inserting a finger into the vagina and squeezing. If they feel their muscles contract and lift upward, they are doing the right exercise. Some doctors pair Kegels with biofeedback, which allows patients to see, feel and hear when they are doing the exercises correctly.
