Various options are presently available for people with erectile dysfunction. This includes medicines to and exercises. Medicines are of different types, including oral tablets, sprays and gels. Kegel exercises for erectile dysfunction are regarded as highly effective and are popular among people. The exercises are also used for giving the person better bowel and bladder control. Here is a detailed look at the exercises.
How do Kegel exercises help sexual performance?
Kegel exercises help people with erectile dysfunction because it strengthens the pelvic floor muscles. These muscles play an important role in sexual function, as listed:
- By strengthening the pelvic floor muscles, the exercises help improve blood circulation. Better blood flow helps achieve and maintain erections. This means stronger and longer-lasting erections.
- The pelvic floor muscles support the pelvic organs. By strengthening these muscles, the overall muscle tone and support for the erectile tissues in the penis improves. This results in better erections and sexual performance.
- By improving bladder and bowel control, Kegel exercises help men with urinary incontinence. May men experience bladder issues related to ED.
- Stronger muscles in the penile region results in more intensive sexual activity and orgasms that give pleasure.
How to do Kegel exercises?
Here are the steps to do Kegel exercises:
- Identify the pelvic floor muscles: Do this by trying to stop the flow of urine while urinating. The muscles that you feel tightening to stop the flow are the pelvic floor muscles.
- Empty your bladder: Before you start the exercises, empty your bladder, as this will help to avoid any discomfort.
- Contract the pelvic floor muscles: After identifying the pelvic floor muscles, contract (tighten) them. This to be done by squeezing in an inward and upward direction or motion. For example, if you are trying to lift your pelvic organs, you would pull it in upwards and inwards. In the same manner contract the muscles.
- Hold the contraction: Hold this contraction or squeezing action for about 3 to 5 seconds. If you can do this for a longer period, better. However, do it without straining too much.
- Relax the muscles: After you hold the contraction for this period, release and relax the muscles. This relaxation is to be for an equal amount of time or slightly longer than the contraction. The idea is to allow the muscles to recover before repeating the exercise.
- Repeat: Try to repeat this 10 times in one session. Slowly increase the number of times you repeat this. Also try to increase the time period of holding or contracting the pelvic muscles.
For how many days should I do Kegel exercises before seeing results?
The time it takes to see results from Kegel exercises depends on various factors. For example, the strength of the person’s pelvic muscles, the number of repetitions, and the ability to hold the contraction longer. It also depends on the main reasons for pelvic floor muscle problems.
Ideally, Kegel exercises are to be done regularly for several weeks before expecting results. Some people may start noticing effects within a few weeks, while others might take longer. Regular exercises for around 8-12 weeks will result in improved erectile function or better control. But you are most likely to feel some benefits even before this, such as better muscle control.
How to get the most out of Kegel exercises?
If you have trouble getting and maintaining an erection, here are few tips to get the most from Kegel exercises:
- Consistency: Do the exercises regularly - every day - to build up muscle strength.
- Slowly increase intensity: Increasing the duration of each contraction and the number of repetitions. Do not do this by overexerting or straining.
- Combine with other treatments: You can also try discount generic Viagra as a combination option with the exercises. Kegel exercises are just one part of a compete approach to treat erectile dysfunction. If certain medical conditions are causing the problem, you should get the condition treated.
- Time: Results may take time, and progress will be gradual.
What is the age limit for doing Kegel exercises?
There is no age limit for doing Kegel exercises. The pelvic floor muscles can weaken over time due to various factors. This includes aging, pregnancy, childbirth, obesity, and some medical conditions.
- Kegel exercises can be started at any age by people who are physically capable of doing them. In fact, it is recommended that men and women begin Kegel exercises earlier as a preventive measure.
- Kegel exercises for women are often recommended during pregnancy and after childbirth. This helps prevent or manage urinary incontinence.
- It is important essential to do Kegel exercises correctly to avoid any strain or injury. If you are still not sure about how to do Kegel exercises, ask a urologist or gynecologist.