Renowned gynecologist Arnold Kegel first told the world about the importance of the system of exercises developed by him in 1948. Initially, Kegel exercises were intended for women with urinary incontinence, suffering from uterus prolapse and other ailments of the genitourinary system. However, over time, it was found that the exercises are also suitable for men who want to prevent erectile dysfunction or improve their condition when impotence has already developed.
There are many causes of erectile dysfunction, which can be classified into organic and mixed. Organic ones comprise various physiological diseases, including cardiovascular diseases and diabetes. Psychological causes are associated with stress, fears, inferiority complex, and other mental disorders.
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To begin performing the exercises, you must first find the muscles of the pelvic floor. The easiest way is to tighten the muscles helping hold flatus. Every time you strain these muscles, the pelvic floor muscles tighten. You can also imagine that you want to urinate, but now you cannot and strain the corresponding muscles.
It should be noted that this muscle group includes the bulbospongiosus (bulbocavernosus) muscle, which covers the base of the penis. It is involved in erection and ejaculation processes, so training it can be useful for sex life.
When you begin to exercise, it may be easier for you to do it lying down, so that the muscles do not “struggle” with gravity.
There is no need to strain other muscle groups (legs / buttocks) during these exercises.
The benefits of Kegel exercises for men are as follows
According to a study by Michael G. Wyllie et al. (BJU International, 2005), 40% of patients suffering from ED, after a course of Kegel exercises, returned a normal erection, and 33.5% improved it significantly.
When can you expect the needed result? It varies from person to person. You may experience improvements in a few weeks or months.
You should not limit yourself to these exercises. Do not forget about usual physical activity: walk, run, squat, and join the gym.