(Natural News) Kegel exercises are known to help improve pelvic floor muscles and are often performed by women. But according to a study by James Cook University (JCU) physiotherapists, even men can also benefit from simple pelvic floor exercises, particularly those who experience erectile dysfunction.
Pelvic floor exercises for sexual dysfunction
The JCU study is the first to analyze studies from around the world concerning over 650 male participants who had used pelvic floor exercises to address either erectile dysfunction (ED) or premature ejaculation (PE).
Chris Myers and Moira Smith, two JCU physiotherapy lecturers, explained that both ED and PE have been identified as being as high as 52 percent and 30 percent, respectively, in the general male population. However, even though a potential muscular dysfunction in the pelvic floor is usually linked to ED or PE, patients are usually prescribed drugs or advised to make lifestyle changes to manage their condition.
Physiotherapists often help individuals suffering from pelvic floor dysfunction. Their patients include those having trouble controlling incontinence after surgery, giving the researchers the idea that the same principles of pelvic floor muscle training can also help those with sexual dysfunction.
According to Myers, issues linked to the pelvic floor muscles often occur because of a lack of activation, control or strength.
Reduction in tone and alterations in contractile patterns are commonly associated with incontinence. They can also be directly affecting erectile strength and the ejaculatory process. (Related: 3 Exercises are all you need to naturally boost your sex drive.)
To identify your pelvic floor muscles, stop urination midstream. Alternatively, you can draw the testicles upwards. These exercises involve tightening and holding these muscles periodically throughout the day to strengthen your pelvic floor muscles and improve control.
After studying the data, JCU researchers noticed found that pelvic floor exercises helped address ED and PE. In fact, the volunteers from the worldwide studies reported cure rates of 47 percent for ED and 83 percent for PE.
Myers shared that all the trials included in the JCU review revealed that pelvic floor exercises were effective for the management of sexual dysfunction.
If you’re looking for a cheaper and non-invasive alternative to traditional methods, pelvic floor exercises may work for you. The researchers cautioned that it is best to consult a pelvic floor physiotherapist to determine the most effective prescription of exercises for your particular condition.
Kegels and the “squeeze and release”
Strengthen your pelvic floor muscles with these simple exercises.
Kegel exercises help tighten and hold the muscles that control urine flow. Both men and women will benefit from this exercise.
- Sit in a comfortable position and close the eyes. Visualize the muscles that can stop urine flow.
- Tighten these muscles as much as you can, then hold this position for at least three to five seconds. When you do this, you’ll feel like your muscles are lifting as you squeeze.
- Release your muscles. Rest for a couple of seconds.
- Repeat steps one to three at least 10 times.
You can also do Kegels while you’re lying down, standing or crouching on all fours.
Squeeze and release
This second exercise involves a rapid “squeeze and release” movement that makes your pelvic floor muscles respond more quickly.
- Sit in a comfortable position and close your eyes. Picture your pelvic floor muscles.
- Squeeze your pelvic floor muscles as quickly as you can then release them. Don’t try to sustain a contraction.
- Rest for three to five seconds.
- Repeat steps one to three at least 10 to 20 times.
- Repeat the squeeze and release exercise twice later in a day.
It’s not embarrassing to seek help or try natural remedies for your health condition. Exercise your pelvic floor muscles to address the symptoms of erectile dysfunction or premature ejaculation.