Erectile dysfunction is the inability to get an erection and keep it firm enough for sex. Though this is a problem that might occur at any point in life it is associated with increased age. Fortunately, some exercises exist which can help to correct it. Unless erectile problem happens regularly, it should not be a huge concern. Some exercises such as basic Kegels, knee fallouts, pelvic curl and Supine foot raises can be used to control impotence. These are the types of exercises that are known to help in case of erectile problems. They can also enhance the ability to keep a firm erection.
1. Kegels
Kegels are one of several exercises that aim to strengthen the pelvic floor muscles (these are the same muscles you can use to stop urination in midstream). For a complete rep, try to squeeze those muscles for at least five seconds before relaxing briefly. Perform 20 to 30 reps, 2 to 3 times each day. It is advisable to try the same exercise in different positions for improved results. You can do it lying down with knees up, standing, or while sitting on a chair.
2. Knee Fallouts
Bent knee fallout is the best exercise for those looking to develop their pelvic stability. It is also ideal when you are trying to train your legs to move without having the torso moving along with them. To perform bent knee fallouts, lie down with your knees bent at 90 degrees and feet together. Then drop one knee out to your side and just before your hips twist, bring the knee back in. You should exhale while drawing the leg back into position and keep your pelvis and back stable all the time.
While doing the knee fallouts, you must focus on your hips and make sure that they are kept evenly on the mat on which you’re lying. To balance your back and hips, you should consider placing your hands under your pelvis. That way, you can know if your pelvis is shifting back and forth. Keep the weight even by minimizing the space between the legs.
It is crucial that you only move the working leg each time. You will note that your other leg is pushing to keep the counterbalance. Try to keep it still so that you get the best results.
3. Pelvic Curl
Since impotence can be curbed by performing exercises that target the pelvic muscles, pelvic curls can be an ideal routine. Make sure that you do as many reps as possible to get the best results within the shortest time possible. Though used in Pilates classes as a warm-up for abdominal exercises, they can also help you take control of your pelvic muscles as a way of dealing with erectile problems.
To perform this exercise, you should lie on your back and engage your abs for a pelvic tilt. You can then curl your tailbone in an upward motion to get your body in a straight line between the knees and the shoulder blades. It is a routine that also targets the lower abdomen and helps to improve breath and other body movements. When done regularly, pelvic curls can result in significant improvements to your erectile problems.
4. Supine Foot Raises
The supine leg raise is an exercise that is used to target the lower abs. When the legs are raised to the optimum height, the hip flexors become the leading movers and not the abs. This exercise is excellent for individuals dealing with erectile problems. However, it does put stress on the lumbar spine so alternative practices might be recommended instead. You begin by lying on a mat in a supine position. To focus on the pelvis, you must ensure that your legs are straight and your palms are facing down and under your buttocks. Then slowly move your legs upwards and downwards.
Conclusion
Erectile Dysfunction should not be a problem that interferes with your daily life, especially when you take the right steps to curb it. Other than the exercises mentioned above, you could seek medical advice for more professional assistance. The routines mentioned above can be great when used regularly for a given duration. However, there are some cases where medication will be the preferred solution.
