Kegel Pelvic Floor Exercises for Men with Erectile Dysfunction
Kegel Pelvic Floor Exercises for Men with Erectile Dysfunction
Did you know that having weak or tight pelvic floor muscles could contribute to your erectile dysfunction?
Your pelvic floor is a sheet of muscle that supports the organs in your pelvis, such as your bladder and bowel. And a weak or tight pelvic floor can affect the blood flow to your penis, making it harder to, well, stay hard.
Fortunately, research suggests that Kegel exercises can help, with a study finding they helped 40% of men with ED regain normal erectile function and an additional 33.5% significantly improve their erectile function.
Let’s find out what Kegel exercises are, how they can help ease your issues in the bedroom, and when you can expect to see improvements.
Three key takeaways
Pelvic floor muscles help maintain erections by restricting blood outflow from the penis.
Strengthening our pelvic floor through Kegel exercises can help improve erectile function.
Most men notice improvements within 6-8 weeks of practising three sets of 10-15 Kegels a day.
Sexual benefits of Kegel exercises
Strengthening the pelvic floor muscles can help improve sexual performance in couple of different ways.
Hardness of erections: strong pelvic floor muscles promote healthy blood flow to the genital area, which is essential for achieving and maintaining firm erections.
Delaying ejaculations: doing Kegel exercises can help train your pelvic floor muscles to contract on command, which can be useful in delaying ejaculations. If you are wanting to use Kegel exercises for this purpose, you should work with a healthcare professional who can guide you through specific techniques tailored to this purpose.
“Many men don't realise that pelvic floor exercises can be a valuable tool in managing erectile dysfunction. The pelvic floor muscles play a crucial role in maintaining erections by helping to trap blood in the penis.
“Regular Kegel exercises can strengthen these muscles, improving their ability to support the erectile process. While they're not a cure-all, particularly if you have other underlying health conditions, many men do experience noticeable improvements in erectile function after several weeks of consistent practice.”
You need to identify what your pelvic floor muscles feel like to perform Kegel exercises correctly.
To engage these muscles, try to tighten the muscles you use to stop yourself from peeing or passing gas. You can also activate your pelvic floor muscles by using the muscles that pull your scrotum up toward your body.
Focus on only tightening these muscles and try not to use the muscles in your stomach, thighs and buttocks at the same time.
What can cause your pelvic floor muscles to weaken?
Many factors can weaken your pelvic floor muscles. These include:
straining due to being constipated or having a cough
having prostate surgery
not getting enough exercise
having a condition that can affect their nerve supply, like multiple sclerosis, stroke or diabetes
having an injury to your perineum (the area from the base of the penis to the back passage)
Kegel exercises for erectile dysfunction
To perform Kegel exercises, you need to follow four simple steps:
Tighten your pelvic floor muscles.
Squeeze them for three seconds.
Relax them for three seconds.
Repeat.
There are plenty of ways you can perform Kegel exercises, though you may want to start by lying down as this may be easiest for you. A few examples of Kegel exercises include:
Lying down: lie down with your knees bent, your feet flat on the floor, and your arms by your sides.
Sitting down: sit with your arms at your sides and your feet flat on the floor with your knees bent and pointing upwards.
Standing up: stand straight with your arms by your sides and your feet hip-width apart.
On your side: lie on your side and place a large pillow between your knees. Squeeze your legs together to activate your pelvic floor muscles.
How many Kegels should you do each day?
You should aim to practice three sets of Kegels a day, with 10 to 15 Kegels per set.
A good way to space your sets out is to perform them in the morning, afternoon and evening.
When you first start practicing Kegels, you may not be able to finish a set of ten in a row. That’s fine – you just need to keep working at it!
What if Kegel exercises don’t cure your erectile dysfunction?
If you have been doing Kegel exercises for a few months and still are yet to notice any differences, then it might be worth looking at alternatives to help treat your erectile dysfunction.
At Chemist4U we can help you find the right erectile dysfunction treatment to get you back to your best in the bedroom. We have prescription-only and over the counter options available, including:
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