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Pelvic Floor Exercises: 5 Pelvic Stretches Men Can Do to Improve ED

pelvic floor exercises stretches relax stretch improve ED

Did you know that the pelvic floor muscles in a male body help a man achieve an erection?

When these muscles are strong, men tend to have better-staying power in bed. Moreover, 35.5% of men were able to improve symptoms of erectile dysfunction and premature ejaculation through pelvic floor or Kegel exercises in tandem with medical therapies.

Let’s understand the purpose of these pelvic floor exercises that support medical ED treatments in fighting erectile dysfunction—as well as learn the exercises themselves.

What is the Pelvic Floor?

The pelvic floor is a set of muscles that stretch from the pubic bone at the front, to the base of your spine at the back. Strong pelvic floor muscles are important for men’s health and sexual wellbeing.

The pelvic floor muscles serve a critical function in the body for a variety of reasons, including:

  • Supports the abdominal and pelvic viscera
  • Encourages urine and fecal continence
  • Promotes sexual activity may increase low libido

Pelvic floor exercises strengthen key muscle groups situated below the uterus, bladder, and bowel areas.

This program of exercises also improves urine leakages and bowel control in the body, while also promoting sexual vigor.

Pelvic Stretches List to Improve Erectile Dysfunction (ED)

When we’re talking about pelvic muscles, there are two muscle types to consider: hypertonic muscles and hypotonic muscles.

Hypertonic muscles are the ones you need to strengthen when you want to improve your pelvic floor muscles. These muscles contract in an involuntary manner in response to sudden pressure. Exercising helps promote relaxation and increases the length of a tight pelvic floor.

Hypotonic muscles help improve low tone pelvic floor issues and help increase pelvic floor strength. Like hypertonic muscles, they also contract reflexively when exposed to pressure, although their reaction time is slower than that of the hypertonic variety.

A study also showed that a sedentary lifestyle increases your chances of having the signs and symptoms of erectile dysfunction. Doing these exercises can benefit you in the long term and decrease your chances of having impotence in the future.

Hypotonic Pelvic Floor Muscle Training

Pelvic floor muscle training hypotonic hypertonic

Here are three pelvic floor therapy regimens to improve hypotonic pelvic pain or urinary incontinence.

1. Quick Flick Kegels

This exercise helps prevent leakages when you sneeze or cough. For this exercise, sit or lie down in a quiet place where you can perform the movements without being seen.

Contract your pelvic muscles and hold the contraction for five seconds or as long as you can. You’ll have to lie down on the floor with bent knees. Keep your flat feet anchored to the floor.

Pull your navel closer to your spine, and swiftly loosen your pelvic floor muscles by contracting them while exhaling. Contract 1 second before you release.

Keep your breathing steady, and repeat this exercise 10 times in 2 or 3 sets. You may rest 10 seconds in between intervals.

2. Marches or Toe Taps

This exercise helps strengthen your core and improves contractions in your pelvic muscles.

  1. Lie down on the floor with bent knees.
  2. Inhale with your diaphragm and exhale with your mouth.
  3. Bring your pelvic floor up and lock in your core.
  4. Bring your left leg up in a tabletop stance.
  5. Lower that leg into its natural stance.
  6. Alternate to the right leg. Keep your deep core engaged. If you don’t feel pain in your lower back, it’s effective.
  7. Alternate for about 15 to 20 times, 12 at the minimum.

3. Heel Slides

This exercise targets your deep abdominal muscles. It also encourages contractions in your pelvic floor.

  1. Lay down on the floor with bent knees.
  2. Inhale with the rib cage, exhale through the mouth.
  3. Bring your pelvic floor up while locking your core.
  4. Slide your right heel away from you while keeping the connection to your deep core.
  5. Find the lowest position your feet can go, inhale, then return your leg to the initial position.
  6. Repeat for 10 times on one leg, then switch to the other leg.

Hypertonic Pelvic Floor Muscle Training

1. Happy Baby Pose

This stretch is common in both yoga and Pilates that tones weak pelvic floor muscles through encouraging stretching and releasing.

  1. Lay down on the floor with knees bent.
  2. With your knees bent at a 90-degree angle and the bottoms of your feet facing up, bring them toward your belly.
  3. Grasp your feet (outside or inside is fine).
  4. Spread out your knees until it’s a bit wider than your torso. Then, pull it up close to your armpits. Keep your ankles above your knees at all times.
  5. Flex your heels while pushing your feet into your hands. Remain in this position while maintaining proper breathing or rock sidewards.

2. Diaphragmatic Breathing

This exercise helps promote the balance between the diaphragm and pelvic floor muscles.

  1. Lay flat on the floor or exercise mat.
  2. Meditate for a few moments and release your body’s tension.
  3. Gently place one hand on your chest and the other one on your abdomen.
  4. Inhale to expand your stomach. Hold. Breath again for 2 to 3 seconds and proceed to exhale.
  5. Repeat while maintaining position with your hands.

How Do Kegel Exercises Work?

Kegel exercises involve the contractions of the muscles that form part of your pelvic floor. The same set of muscles contracted during a Kegel is also operated when you stop urinating mid-flow or prevent yourself from passing gas.

To find your pelvic floor muscles in men, insert your pointer finger into your rectum and squeeze your rectum. Avoid squeezing the muscles found in your thighs, buttocks, or abdomen.

You can do a couple of these pelvic floor exercises in a quiet place where you can exercise privately. You will have to sit or lie down to perform some of these exercises.

Benefits of Kegel Exercises

If men practice Kegel exercises regularly, they will enjoy the following benefits:

  • Makes it easier to clear the bladder completely
  • Improves your bladder and bowel control
  • Helps you achieve erections
  • Helps decrease the odds of premature ejaculation
  • Prevents urine and stool leakages

This covers the breadth of benefits a man can have when performing pelvic floor muscle training. It is also beneficial to ladies, although it may not be as successful if you’re experiencing extreme stress incontinence.

It might take a few months for you to feel the results of these exercises, although it may vary from person to person. While it takes a while, doing these exercises also prevent symptoms of urinary incontinence from worsening.

In cases where these exercises fail to be of much help, consider detailing your symptoms to a medical doctor for a customized erectile dysfunction diagnosis.

Implementing Pelvic Floor Exercises and Improving Erectile Dysfunction

stretch pelvis kegel exercises boost sexual performance ED

Knowing how to use muscles in the pelvic region helps men prevent ED. In addition, regular exercise can strengthen these body parts and boost sexual performance.

ED affects nearly half of all men over 40 years old. Be proactive and inform any of your loved ones about these pelvic floor exercises to help them live happier lives.

The medical professionals at Prime Men’s Medical Center specialize in treating conditions such as erectile dysfunctionand premature ejaculation that impact men’s health. Our concierge approach positions your unique case at the centerpoint of our focus. We don’t just give you a pill for ED and send you on your way. We treat the underlying issues that led to conditions such as ED, Low Testosterone, and more. Contact our office today to schedule an appointment.

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