Exercises for Erectile Dysfunction

Exercises for Erectile Dysfunction

Exercises for Erectile Dysfunction

Many men suffering from erectile dysfunction, also known as impotence, seek a solution without the side effects and cost of prescription drugs such as sildenafil citrate and tadalafil. An exercise developed by Dr. Andrew Kegel may be an answer. Studies have shown that Kegel exercises have similar success rates as sildenafil citrate in treating erectile dysfunction. Kegel exercises can be done discretely at any time, and some men have reported more satisfying orgasms after performing the exercise.

Originally intended for strengthening vaginal muscles after accouchement or childbirth, the exercise named for gynecologist Andrew Kegel targets the pubococcygeus muscle in both men and women. This muscle runs from the coccyx to the pubic bone and functions as a "hummock" that supports the pelvic organs. Researchers in the United Kingdom have shown that regular exercise of the pubococcygeus muscle eliminated impotence in forty percent of patients and improved sexual function in an additional thirty five of cases.

The pubococcygeus muscle is easy to locate, even if you are not yet used to exercising it. Because it is connected to the urinary anatomical sphincter, the action of stopping the flow of urine tenses the PC muscle. After you locate your PC muscle, you can begin to strengthen it. Contract your PC muscle as if you were halting a stream of urine and hold for three to four seconds. You may also feel your musculus sphincter ani contract. Start small: squeeze for six seconds and release. Do ten repetitions, resting ten seconds between each contraction, followed by ten short contractions as quickly as you can. Repeat this regimen six times each day. Kegel exercises can be done at any time: while waiting at a red light, riding in an elevator or cooking dinner. Kegel exercises may feel pleasant, but they should never be awful or painful. If you feel pain, speak to your physician.

Like any exercise, it will take time to see outcomes. It may be four or five months before Kegel exercises reach their peak efficiency, although you will likely notice an increase in sexual function within two weeks. As you strengthen your pubococcygeus muscle you will be able to contract it more easily. After the first month, try adding more repetitions to your regimen and hold the contractions for twenty seconds or more than twenty rather than ten. The habit of exercising this muscle group should continue as you age; a strong urinary sphincter aids in combating incontinence in older men.

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