Erectile dysfunction (ED), or impotence, is a common sexual problem in men, especially aging men. Although there are a number of medications, supplements, and gadgets that claim to help men overcome this problem, some men prefer to try erectile dysfunction exercises. There are a number of specific exercises to improve ED, and many of them concentrate on strengthening the pelvic floor muscles. Most doctors also believe that a regular exercise regimen can help a man get and maintain a stronger erection for a longer period of time.
Kegel exercises are very common impotence exercises, and although they are typically associated with women, studies have shown that they can also benefit men. These pelvic floor exercises work by alternatively contracting and relaxing certain muscles that make up the pelvic floor, especially the pubococcygeus muscle. This muscle runs from the anus to the urinary sphincter, and by strengthening this muscle, many men find that they are able to achieve an erection easier.
These exercises are considered very easy to do, as well as very discreet. Anyone can do them pretty much anywhere at any time. The hardest part about the exercises is finding which muscles to work. They can actually be found quite easily when urinating.
To do these erectile dysfunction exercises, a man can contract the muscles used to stop urinating. These should be contracted for ten seconds, then relaxed for ten seconds. This can be repeated as many times as possible. After these Kegel exercises are performed, many doctors also recommend that they are repeated, but for one second at a time instead of ten.
Certain yoga exercises can also serve as erectile dysfunction exercises. One of these exercises is the leg lift. To do these, a man should lie flat on the floor, raise his leg very slowly, and hold this position for five seconds. Afterward, he should lower it very slowly and repeat this on the other side. Five repetitions can be done at first, but ideally, he should work his way up to ten for each leg.
Squats can also be done as exercises to help erectile dysfunction, because they not only strengthen the thigh and buttock muscles, but increase the blood flow and circulation to the groin area. To do a proper squat, feet should be planted flat on the ground, roughly shoulder-width apart. Keeping the back straight, the upper body can then be lowered down slowly by bending the knees. To finish the exercise, the body is lifted back up. These exercises can be repeated ten to 30 times.
Other exercises that increase and improve blood circulation are also considered to be good exercises. Aerobic exercises, such as walking or running, are excellent for improving circulation. Before starting any type of exercise regimen, however, men should check with their doctors.