According to statistics, two out of ten men experience decreased potency. In 90% of cases, this is due to fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illness, etc. It is a temporary phenomenon associated with
If permanent weakening of erections and decreased libido develop, this is a reason to consult a doctor.
Sometimes the cause is serious diseases for which you need to consult a doctor.
In most casesPhysical exercise helps increase strengthIts action is aimed at improving blood flow to the pelvic organs, as a result of which blood flow to the penis increases.
Erectile dysfunction. Reasons, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, making sexual intercourse impossible.
A man is diagnosed with "impotence" if more than 25% of his sexual intercourses have failed.
Impotence may occur due to the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in relations with the partner, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, spinal cord and brain neoplasms).
- Some medications also have impotence as a side effect.
- Smoking and regular use of alcohol or drugs have a detrimental effect on men's health.
- Temporary impotence may develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is potency impairment.That is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For successful treatment, you must seek medical help. The important thing is to correctly determine the cause of potency impairment. The method of treatment will depend on the cause.
Few men know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises on increasing strength
The effect of exercises that increase potency:
- improvement of blood circulation in the reproductive organs;
- strengthening of the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the general tone of the body.
With regular training without the use of drugs, erection increases, libido increases, mood improves and the man gains confidence in his abilities. When done correctly, the effect will be noticeable after a week of training.
You should definitely consult your doctor before starting training. You cannot exercise during the active period of inflammatory diseases.
Types of exercise. Execution technique
The purpose of the exercises is to improve blood circulation, relieve congestion and strengthen the body as a whole.
A good effect is observed when training is combined with healthy nutrition, you need to give up bad habits. This combination helps prevent potency problems in many cases without the use of expensive medications.
general rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not overload the body. The load is increased gradually, without sudden movements. There should be no severe pain after exercise.
- Ideally, you should do 5-6 different exercises 2-3 times a day.
- It is recommended to include exercises to increase strength in general exercises - this will increase the overall tone of the body.
- During classes, movements are smooth, you cannot hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for potency.
pelvic pendulum
On footPlace your feet wide, about a foot from shoulder width apart on each side. To followcrouchuntil your hips are in line with your knees. Maintain this pose.
In this position, slowly move your pelvis back and forth. Inhale as you move backwards, exhale as you move forward. Movement speed may vary. It all depends on individual physical abilities.
One approach involves moving the pelvis back and forth, you need to make at least 10 approaches in one loop. At first, you can hold on to something with your hands to make it easier to maintain balance.
During exercise, blood flow to the pelvic organs increases, thigh muscles and leg joints become stronger.
The exercise will be effective only if the back and forth movement is made only by the pelvis and the body is motionless. If your legs are shaking, you should take a break.
run in place
When standing, do not lift your toes off the ground, work with your heels. Simulate fast walking. Duration from 1 minute to 5.
Sipping
This exercise is done on all fours. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, slowly tilt your pelvis back until your hips are over your heels. Your arms should remain straight. It is important to feel how the spine and joints are stretched. In the final position, outstretched arms lie with palms on the floor, the forehead rests on the floor, the hips are on the heels.
Perform all movements slowly, without making sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is helpful to prevent congestion; It warms the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.
Stone
When standing, keep your back straight and your legs slightly bent. You should tighten and unclench your hip muscles as if you were holding an imaginary stone.
Squatting
Open your feet wide while standing, about a foot longer than shoulder width on each side. Your back is straight, arms along the body, look forward.
Breathe smoothly and slowly squat down as much as possible without causing discomfort as you exhale. At the lowest point, slowly lean your body forward and place your hands between your legs as much as possible. At the same time, the palms slide along the floor and the thumbs are directed back. The feet are turned outward 45 degrees. There is no need to place them parallel or turn them further outwards.
At the end point, freeze for a few seconds and begin the reverse movement. While standing, take a few breaths, equalize your breathing and repeat the exercise a few more times.
During exercise, the tone of the perineum, hip and leg muscles increases and a natural prostate massage occurs due to muscle contraction.
Handcuff
Tighten and relax the muscles around the anusas if trying to stop the urination process. Repeat 15 to 50 times. The exercise can be done in any position.
As a result of the training, blockages are removed and prostate massage occurs.
Strengthening perineal muscles
The exercise is performed while standing, back straight, arms relaxed.. Take a normal breath and as you exhale, tighten the anus muscles, hold for a few seconds and slowly relax.
Repeat after resting for a few seconds.
To achieve the best effect, try to stretch only the anus muscles, without the hip muscles.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged and the control of the muscles that cause erection is increased. Additionally, exercise reduces emotional stress and helps free yourself from negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet pulled towards the hips, hands on the knees.
After taking a deep breath, open your knees strongly with your hands while exhaling and resist with your leg muscles. Take a breath. As you exhale, bring your legs to the starting position by resisting with your hands. Movements are smooth, without jerks.
Must be repeated at least three times.
As a result, the muscles of the perineum and the inner thigh are trained and prostate massage occurs. The arms and chest are also strengthened.
Exercise "Reeds"
It is performed while lying on your back. Hands behind the head, hands clasped and located behind the head.
After inhaling slowly, lift one leg vertically as you exhale. Hold for a while, and then make circular movements with your foot, as if drawing a circle, first in one direction, then in the other. 3-4 circles in each direction.
Lower your leg. Equalize your breathing and repeat the movement with the other leg.
It is important to keep your leg straight during the exercise.
The deep pelvic muscles are developed. Blood circulation increases, muscles responsible for power are stimulated. Exercise also normalizes the functioning of the digestive system and strengthens the tone of the abdominal muscles.
Bridge
Lie on your back, bend your knees, extend your arms along your body. Focus on your feet and shoulder blades and lift your pelvis up. Perform the movements smoothly, without jerking, with even breathing. Freeze at the top for a few seconds and slowly return to the starting position.
You should start with 5-7 approaches, gradually increasing to 20 times..
Pelvic and abdominal muscles are developed and natural stimulation of the prostate gland is carried out.
water treatments
It is useful to take contrast baths in the lower body to strengthen the walls of blood vessels.
To do this, prepare two containers with cold (first cold, then gradually reduce the temperature) and hot water.
First sit in hot water, hold for 30 seconds, then sit in cold water for 30 seconds. Repeat.
The procedure should be performed for 15 minutes a day for 2 weeks to a month..
Contraindicated for inflammatory processes in the pelvic organs.
Solution
These are sample exercises for erectile dysfunction. Before starting training, it is recommended to consult a doctor to develop an individual program. At the beginning of classes you can choose 4-5 exercises. The important thing is to practice regularly. Increase the intensity gradually. You can and should also include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: From psychological disorders to serious diseases. For successful treatment, the cause must be determined. For many types of erectile dysfunction, physical exercise has a good effect. An important condition is the regularity of classes.
Exercises provide maximum effect when combined with a special diet and giving up bad habits.