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Erectile Dysfunction Exercises: 7 ED Exercises to Increase Blood Flow

erectile dysfunction exercises physical exercise for ED

Can erectile dysfunction exercises increase blood flow?

Erectile dysfunction is a common sexual disorder that affects 18% to 47% of men in the US, and primarily affects older men.

When key functions in the body lose strength and vigor—whether through genetics, disease, aging, or a combination of these factors—this causes reduced efficiency of blood flow to the penile tissues.

As a result, men suffering from ED can find it increasingly more difficult to maintain an erection.

If you find yourself having this problem, it’s important to get your erectile problems examined by a medical professional first.

Erectile dysfunction is a multifactorial disease. It can stem from diabetes, cardiovascular disease, and even psychological disorders, so a one-size-fits-all solution isn’t always applicable.

By getting a proper diagnosis, you and your doctor will be able to pinpoint the main medical concern through a series of examinations and prescribe you the right course of action to improve your health.

Regardless of the origins of erectile dysfunction, many doctors encourage patients to undergo lifestyle modifications to improve the severity of their conditions, from exercise to hormone therapy.

In particular, the following erectile dysfunction exercises may help to increase blood flow, stop the progression of erectile dysfunction, and potentially even cure ED entirely.

Kegel Exercises for ED

increase blood flow erectile tissue kegel exercises for ED

Kegel exercises, or pelvic floor exercises and pelvic floor muscle exercises, are considered the best exercise routines for people suffering from erectile dysfunction.

While they aren’t the best for weight loss (aerobic exercise is what you’re looking for), pelvic floor muscle exercises strengthen the ischiocavernosus and bulbocavernosus muscles—core pelvic muscles that are critical in erectile function. They’re also suggested for men who are experiencing incontinence after radical prostatectomy.

Here are four pelvic floor exercises to help promote sexual health and erectile function.

Flat Back Pelvic Floor Exercises

  1. To start this pelvic floor muscle training, begin by laying on a flat surface. Keep your hands parallel and flat on the floor, and knees pointing upwards and bent at a relaxed position.
  2. Attempt to bring your penis closer to your abdomen by drawing it in. Maintain the position for five seconds, then loosen and return to your initial position.
  3. Next, squeeze your anus muscles in a way that resembles stopping a bowel movement. Maintain the position for five seconds, then relax.
  4. Repeat steps two and three, eight to ten times, with 3 to 5 total repetitions.

Sit on Chair Pelvic Floor Exercises

  1. Sit in a chair in an upright and comfortable position.
  2. Squeeze your penile muscles. It should feel like you’re trying to restrict urine from coming out. Maintain the position for five seconds then release.
  3. Repeat step two eight to ten times, with 3 to 5 total repetitions.

On-the-Side Pelvic Floor Exercises

  1. Lay down on a flat surface on one of your sides.
  2. Place a wide below in the middle of your knees. Your knees should be spread apart; so ensure that the pillow isn’t too thin.
  3. Squeeze your legs together and squish the pillow in doing so. Maintain for five seconds and then release.
  4. Repeat step three, eight to 10 times, and perform three to five repetitions.

Standing Pelvic Floor Kegel Exercise

  1. Erect yourself in a straight position, arms by your side and feet hip-width apart.
  2. Exhale, then squeeze your pelvic floor muscles for three seconds.
  3. Inhale, then slowly release your pelvic floor muscles for three seconds.
  4. Ensure that you’re not contracting your buttocks, stomach, and leg muscles.
  5. Repeat steps two to three, eight to 10 times, and perform three to five repetitions.

Additional Tips When Performing Kegel Exercises

The above exercises for erectile dysfunction can have modifications based on your physical limits. If you feel that you’re able to do more repetitions, then you can increase the number of sets and repetitions accordingly.

On the other hand, if you feel that your body can’t handle the prescribed amount of repetitions or sets aforementioned, it’s not a problem to start at a slower pace and work your way up from there.

In the end, by performing these routines, you’re building up the necessary muscles needed to maintain an erection.After about a month of daily exercise, results should feel apparent.

Pilate Exercises

Pilate exercises help strengthen the body’s pelvic floor strength during movement. This helps men maintain stamina and energy during sexual intercourse.

Here are three Pilate exercises to try when considering ED exercises.

Pelvic Curl

  1. Lie down on a flat surface with bent knees, flat feet, and arms to your sides.
  2. Exhale, and contract the pelvic floor muscles.
  3. Move the pelvis upward toward the belly button, while pushing your back to the floor.
  4. Gently raise the buttocks and push your heels into the ground.
  5. Lift your buttocks, lower back, and middle back; squeeze your buttocks simultaneously. (Your weight should rest on your shoulders)
  6. Breathe thrice, squeezing the buttocks and pelvic floor muscles as you do.
  7. Gently lower the back and the buttocks to the ground.
  8. Repeat 10 times per set and repeat it three to four times.

Supine Foot Raises

  1. Lie down on a flat surface with bent knees, flat feet, and arms to your sides.
  2. Exhale, contract the pelvic floor muscles, and gently raise one foot off the ground while keeping the spine and pelvis still.
  3. Inhale as you bring your foot to the ground.
  4. Alternate sides; do four repetitions per leg.

Knee Fallouts

  1. Lie down on a flat surface with bent knees, flat feet, and arms to your sides.
  2. Exhale and squeeze your pelvic floor muscles. Lower one knee as you go while keeping the pelvis stable and contracted.
  3. Inhale, return to a bent position, and repeat.
  4. Alternate sides.
  5. Start with four repetitions on each side.

Final Tips to Increase Blood Flow with ED Exercises

pelvic floor exercises for erectile dysfunction issues

It can be relieving to finally have a clear path towards improvement—but don’t get too hasty. An injury from doing pelvic exercises incorrectly, on top of ED, is the last thing you and your practitioner would want.

With 14% of older men having a history of exercise-related injuries, it’s always a good idea to tread on the side of caution.

To improve erection problems, consider these final tips below as what to do when performing Kegel exercises.

  • Relax your pelvic floor muscles between squeezes
  • Breathe in, breathe out.
  • Squeeze upward as if you’re carrying something with those muscles; don’t push them down.
  • Keep your abdominal muscles relaxed.

Performing pelvic floor exercises shouldn’t cause pain. If you feel any pain during the exercise, consult with your doctor urgently to address this concern.

If you’re having issues with erectile dysfunction (ED), call the team at Preferred Men’s Medical Center in Ft. Lauderdale now to schedule an appointment to have a consultation with their experienced and specially trained medical staff. We are South Florida’s leading men’s clinic providing ED treatment, low testosterone therapy, Acoustic Wave therapy, hormone therapy, and much more.

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