Erectile dysfunction can be embarrassing and stressful. Seeking professional treatment is scary, and waiting for it to work can feel like it takes forever.
If you’re suffering from erectile dysfunction and you’re either not yet seeking treatment or waiting for your treatment to take effect, there are a few things that might help in the meantime.
Think of it as physical therapy, but for your more sensitive parts. There are several erectile dysfunction exercises that could provide some relief in lieu of other treatment options.
Keep reading to learn about 5 exercises that might help with your erectile dysfunction.
Can Exercise Even Help With My Erectile Dysfunction?
If you’ve been dealing with erectile dysfunction for a while, the idea of exercising as a treatment might seem borderline offensive. If this actually helped, wouldn’t you have done it by now?
While the science isn’t totally clear, there is evidence indicating that certain types of exercises can contribute to the relief of your erectile dysfunction. Not all of the exercises have anything at all to do with the penis itself.
Exercise isn’t a cure-all, and it won’t solve all of your problems, but it won’t hurt. Getting more blood moving and increasing your overall health may lead to long-term success even if the more honed-in exercises don’t give you the results that you’re looking for immediately.
Let’s talk about some ED-specific exercises as well as some generic exercises that can help you out.
Kegels are good for people of all genders, but many people associate them specifically with women post-birth. While it’s true that these exercises are great for vaginal muscles, they can actually help all genitalia.
When trying to identify the muscle that you’re going to be strengthening with Kegels, try to stop your urine mid-stream next time you use the restroom. That muscle that activates is the one that you’re looking to strengthen.
That same feeling that you get when stopping your stream is exactly what you’re looking for when doing your Kegels. You can do this whenever you have free time, even while you’re sitting at the desk for work or getting ready for bed.
Several times per day, simply flex or clench that muscle and hold it for 3-5 seconds at a time 3-5 times in a row.
Once you’ve adapted to this, increase the amount of time that you’re holding that position. Over time, it will be easier to work that muscle for longer periods of time. Aim for 10-12 seconds as a success point.
Pilates and Yoga
Pilates and modern yoga both work on the pelvic floor. The pelvic floor is where that muscle that you were clenching is located.
Some people think that yoga and pilates are too feminine, but this simply isn’t the case. After doing some serious poses and routines, you’ll find yourself getting stronger all over, not just in the pelvic area.
Here are a few options that can target the pelvic floor specifically (while tightening some other muscles as well).
2. Warrior 2
Any novice or experienced yogi knows the warrior poses. They’re great for building strength and stability, but they’re also good for the health of your pelvic floor.
For the warrior 2 pose, you’re going to work on both sides of your body. Start on the right.
Bring your right foot forward and bend it as if you’re doing a lunge. Your left foot should turn further to the left so that it will be pointing forward when you turn your torso to face left as well.
Hold your arms out in a T-pose and maintain lift through that front leg and your center, the pelvic floor. Hold this pose steady through several breath cycles and then switch sides to repeat on the left.
This engages the thighs and abs as well, so you might leave this pose just a bit stronger than you were before.
Bridge poses are used primarily in pilates, though they do sometimes show up in modern yoga classes as well.
This pose focuses more on the glutes, but holding it also targets your pelvic floor.
For this, you’re going to lay on the ground with your knees bent and your feet flat on the floor. Your hands can rest on your stomach or by your sides.
Press up through your feet so your bottom lifts up and hold it at your highest possible position. You can choose to do small pulses here (between 10 and 15 before resting and repeating) or you can simply hold the pose for several breath cycles.
4. Toe Taps
This pilates exercise works the entire core, but it’s mild enough that it can strengthen the pelvic floor without causing harm.
Lay flat on your back and bring your knees to a 90-degree angle, or tabletop position. Scoop your tailbone up so that your back is as flat as possible against the ground and your abdominals are engaged.
Lower your right foot slowly, knees still bent, until the tip of your toe hits the ground and then bring it back to tabletop position. Repeat this on the left.
Try to do 10 repetitions per side before taking a rest.
Believe it or not, aerobic exercise may improve your erectile dysfunction.
Think about it logically. A lot of your problems may revolve around blood flow. While cardio doesn’t target the pelvic floor, it does get your heart pumping and your blood circulating to places it may not have visited recently.
If you’re relatively inactive, starting a gentle cardio routine might be your solution. Start with walks and light jogs around your neighborhood. Aim for 40 minutes per day 4-5 days per week, but work your way up.
If jogging isn’t for you, bike rides are a gentler way to get your cardio in check.
Are These Erectile Dysfunction Exercises Right for You?
If you’re struggling with erectile dysfunction, try these erectile dysfunction exercises before giving up hope.
Between the cardio and the more core-oriented movements, you’ll find yourself in better shape in no time, and you might have ED success at the same time. What’s there to lose?
For more information on erectile dysfunction and potential treatment options, visit our site.