According to statistics, two out of ten men experience reduced potency. In 90% of cases it is a temporary phenomenon, related to fatigue, nervous tension, stressful situations, excessive alcohol consumption, previous illnesses and so on.
If there is persistent weakening of the erection and decreased libido, it is a reason to consult a doctor.
Sometimes the cause is a serious illness for which you should see a doctor.
In many casesPhysical activity helps improve function, an action aimed at improving blood flow to the pelvic organs and, as a result, blood flow to the penis increases.
Erectile dysfunction. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, which makes sexual intercourse impossible.
The diagnosis of "impotence" is made if a man has had more than 25% of sexual contacts that were unsuccessful.
Impotence may occur for the following reasons.:
- Psychological disorders (stress, nervous tension, difficulties in communication with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a result of vascular disease.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, tumors of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular consumption of alcohol or drugs has a harmful effect on men's health.
- Temporary impotence can occur due to sexually transmitted diseases and pelvic inflammatory disease.
The main symptom of erectile dysfunction is impaired function, that is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For effective treatment, you should seek medical attention. The main thing is to determine the correct cause of the strength disorder. The treatment method depends on the cause.
Few men know that in some cases it is possible to improve an erection with the help of special exercises that strengthen the muscles responsible for the strength.
Effects of exercise to increase activity
Effects of activity-enhancing exercises:
- improve blood circulation in the reproductive system;
- strengthens the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increase the overall tone of the body.
With regular training without the use of drugs, the erection increases, the libido increases, the mood improves and the man gains confidence in his abilities. When done correctly, the effects are noticeable after a week of training.
Before you start training, consult your doctor. You can not train during the active period of inflammatory diseases.
Types of exercises. Implementation technology
The purpose of the exercises is to improve blood circulation, eliminate congestion and strengthen the body as a whole.
Good effects are seen when training is combined with a healthy diet; you need to stop bad habits. This combination helps in many cases to avoid problems with functionality without using expensive drugs.
General rules:
- The key to success is regular practice. It is better to study less time, than every day.
- Do not overload your body. The load increases gradually, without sudden movements. There shouldn't be much pain after the workout.
- Ideally, you should perform 5-6 different exercises per day, 2-3 times.
- It is advisable to include exercises to improve function in general exercises - this will increase the overall tone of the body.
- At times movements are smooth, you can't hold your breath.
- It is important to exercise with a positive mindset.
Below are the best exercises for strength.
Pelvis
StandingPlace your feet shoulder-width apart, about a foot on either side. followsquatuntil the buttocks are at the level of the knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale as you go backwards, exhale forward. Movement speed may vary. It all depends on the physical ability of each individual.
One approach involves moving the pelvis back and forth, in one session you need to perform at least 10 methods. At first, to help you balance, you can hold onto something with your hands.
During the exercise, blood flow to the pelvic organs increases, muscles in the thighs and legs are strengthened.
The exercise will only be effective if the back and forth movement is performed only by the pelvis and the body is motionless. If you feel tremors in your legs, you should take a break.
Running in place
In a standing position, do not lift your toes off the floor, work with your heels. Simulate a brisk walk. Duration from 1 minute to 5.
Sip
This exercise is performed on all fours. Arms and legs are strictly perpendicular to the floor.
Breathe in and as you breathe out, gently tilt your pelvis back until your butt rests on your heels. Your arms should be straight. It is important to feel how the vertebrae and joints stretch. In the final position, the outstretched arms lie on the floor with the palms, the forehead rests on the floor, the buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 methods are enough, then increase to 10 times a day.
Stretching on all fours is helpful in preventing congestion, warming up joints and massaging abdominal organs. Regular stretching improves bowel function.
Stone
While standing, keep your back straight and your legs slightly bent. You should squeeze and release your glutes as if you were holding an imaginary rock.
Squats
In a standing position, spread your feet wide, about a foot in length longer on each side than shoulder width. Back straight, arms along the body, face forward.
Inhale slowly and as you exhale, slowly lean down as far as possible without discomfort. When you are at the lowest point, gently lean your body forward and place your hands between your legs as far as possible. At the same time, palms slide along the floor and thumbs point back. The legs are turned 45 degrees outwards. There is no need to put them parallel or turn them more outwards.
Freeze for a few seconds at the end point and start backwards. While standing, take a few breaths, balance your breathing and repeat the exercise a few more times.
During the exercise, the tone of the muscles of the perineum, buttocks and legs increases, and natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anuslike trying to stop urination. Repeat from 15 to 50 times. The exercise can be done in any position.
As a result of training, congestion is eliminated and prostate massage occurs.
Strengthening of the perineal muscles
The exercise is done in a standing position, back straight, arms relaxed. Inhale normally and as you exhale, squeeze the muscles in the anus, hold for a few seconds and gently relax.
After a few seconds of rest, repeat.
For best results, try to tense only the muscles in the anus without the gluteal muscles.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate gland is massaged and the control of the muscles that cause an erection is increased. In addition, exercise reduces emotional stress and helps you get rid of negativity.
Exercise "Butterfly"
Performed lying on the back. Knees bent, legs pulled up to the buttocks, hands on knees.
After a deep inhalation, as you exhale, forcefully spread your knees with your hands and brace with the muscles of your legs. Breathe in. As you exhale, return your legs to the starting position and resist with your hands. Movements are smooth, without jerks.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thighs are trained and prostate massage occurs. Arms and chest are additionally strengthened.
Exercise "Reed"
Performed lying on the back. Hands behind head, hands clasped and placed under the nape of the neck.
After slowly inhaling, while exhaling, lift one leg vertically. Hold it for a moment and then make circular motions, as if you were drawing a circle with your foot, one way and then the other. 3-4 rounds in each direction.
Lower your leg. Balance your breathing and repeat with the other leg.
It is important to keep the leg straight during the exercise.
The pelvic muscles, which are located deep, are developed. The blood circulation increases, the muscles responsible for the action of the agonists. The 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, stretch your arms along your body. Focus on your legs and shoulder blades and lift your pelvis up. Perform movements smoothly, without jerking, breathing evenly. At the top point, freeze for a few seconds and slowly return to the starting position.
You should start with 5-7 methods, gradually increase to 20 times.
Pelvic and abdominal muscles are developed and natural stimulation of the prostate takes place.
Water treatments
To strengthen the walls of blood vessels, it is useful to take shadow baths for the lower part of the body.
To do this, prepare two containers with cold (first with cold, then gradually reduce the temperature) and with hot water.
First put in hot water, hold for 30 seconds, then in cold water, hold for 30 seconds. Repeat.
The procedure should be carried out for 15 minutes daily from 2 weeks to a month.
Contraindicated for inflammatory processes in the pelvic organs.
Conclusion
These are sample exercises for functional disorders. Before starting training, it is advisable to consult a doctor to develop an individual plan. At the beginning of the lesson, you can choose 4-5 exercises. The main thing is to exercise regularly. Gradually increase the intensity. In addition, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: everything from psychological disorders to serious diseases. For effective treatment, the cause must be determined. For many types of functional disorders, exercise has beneficial effects. An important condition is the regularity of courses.
Exercise gives the maximum effect if combined with a special diet and giving up bad habits.