Training and exercises to help restore ED (erectile dysfunction) are primarily aimed at improving blood flow and strengthening pelvic floor muscles. Such training is especially effective when the cause of ED is physiological. Below are some training exercises that may help improve ED.
1. Pelvic floor muscle training (Kegel exercise)
- Strengthening the pelvic floor muscles improves blood flow during erection and improves ejaculatory control.
- METHOD: Tense the muscles as if you are tensing the muscles used to stop urine, tighten the muscles and hold for 5 seconds, then relax for 5 seconds. Repeat this sequence of actions 10 times, performing 3 sets per day.
2. Aerobic exercise
- Aerobic exercise such as walking, jogging, cycling, and swimming improves blood flow throughout the body and promotes cardiovascular health.
- Aim for 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week.
3. Yoga
- Yoga helps reduce stress, improve blood flow, and strengthen pelvic floor muscles.
- Poses that realign the pelvis and strengthen the pelvic floor muscles (e.g., Bridge Pose, Warrior Pose ) are especially recommended.
4. Strength training
- Strengthening the lower body muscles, especially the quadriceps, hamstrings, and glutes, can improve blood flow to the pelvic area.
- Squats, deadlifts, and leg presses are effective.
5. pronged stretch (Pubococcygeal muscle stretch)
- It can relieve tension in the pelvic floor muscles associated with ED.
- Sit on the floor, legs stretched out in front of you, and reach forward while slowly leaning forward. Hold this posture for 30 seconds and relax.
Before beginning any of these exercises, it is important to consult with a physician to ensure that the ED is suitable for these exercises. In addition, exercise programs should be started gradually and should not be too taxing on the body.
