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Erectile Dysfunction (ED) is a common sexual health issue that affects millions of men worldwide. It involves the inability to maintain or achieve an erection. It can have various causes, including physical, psychological, and lifestyle factors. While there are many treatment options available, ranging from medication to counselling, some men wonder if Kegel exercises can help alleviate ED symptoms or even cure it.
Before delving into Kegel exercises, it's essential to understand what ED is and its underlying causes. It can occur at any age and has numerous potential causes, which can be broadly categorised into physical, psychological, and lifestyle factors.
Physical causes of ED include vascular problems, hormonal imbalances, neurological issues, and anatomical abnormalities.
Psychological factors may involve stress, anxiety, depression, or performance anxiety.
Lifestyle choices like smoking, excessive alcohol consumption, poor diet, and lack of physical activity can also contribute to ED.
Therefore, treating ED often involves addressing the root causes, which can vary from one individual to another.
What are Kegel Exercises?
Kegel exercises, or pelvic floor exercises, were developed by Dr. Arnold Kegel in the 1940s to help women strengthen their pelvic floor muscles after childbirth. These exercises primarily target the muscles supporting the uterus, rectum, and bladder. However, in recent years, Kegel exercises have gained popularity among men as a potential treatment for various sexual health issues, including ED.
The pelvic floor muscles play an important role in the sexual functioning of men and women. In men, these muscles are responsible for controlling urinary flow, supporting the pelvic organs, and facilitating erections. Therefore, maintaining the strength and function of the pelvic floor muscles is essential for overall sexual health.
Kegel exercises involve the repeated contraction and relaxation of the pelvic floor muscles to aid in their strengthening. These exercises are usually performed by identifying the muscles used to stop the flow of urine midstream and then contracting them intentionally. While they may seem simple, Kegel exercises require practice and consistency to yield results.
The idea of using Kegel exercises to treat ED stems from the notion that stronger pelvic floor muscles could potentially improve erectile function.
Here's how Kegel exercises may benefit men with ED:
Improved blood flow
Stronger pelvic floor muscles can help increase blood flow to the genital area, which is crucial for achieving and maintaining an erection. With increased blood flow, stronger and long-lasting erections can occur.
Enhanced ejaculatory control
Some men with ED also struggle with premature ejaculation. Kegel exercises can help improve control over ejaculation by strengthening the pelvic floor muscles responsible for this function.
Improved confidence
Successfully addressing ED through natural methods like Kegel exercises can boost a man's self-esteem and confidence in his sexual performance, which can further alleviate ED-related psychological factors.
Kegels also help to improve urinary or faecal incontinence and manage prostate pain.
How to Perform Kegel Exercises?
- Identify the pelvic floor muscles: The first step is to locate the muscles you'll be working on. To do this, try to stop the flow of urine midstream during urination. The muscles that are being engaged are the pelvic floor muscles.
- Empty your bladder: Once you've identified the pelvic floor muscles, it's essential to start with an empty bladder.
- Find a comfortable position: Kegel exercises can be done by squeezing while lying on the back on the floor, lying on the side on the floor, or squeezing while sitting in a chair. It is important to find the position which is the most comfortable.
- Contract the muscles: Inhale and then exhale. As you exhale, contract your pelvic floor muscles by squeezing them inward and upward. Imagine trying to lift your testicles (if you have them) or your perineum (the area between the scrotum and anus) with just the pelvic floor muscles. Hold this contraction for a count of three to five seconds.
- Contractions can also be done by pulling the penis inwards to the body and squeezing the anal muscles as if one is trying to stop a bowel movement.
- Another form of contraction can be done by squeezing the penile muscles as if one is trying to stop urine from coming out.
- Relax: After the contraction, relax the pelvic floor muscles for a count of three to five seconds.
- Repeat: Perform a set of 10 contractions and relaxations. Gradually increase the duration and number of repetitions as you become more comfortable with the exercise.
- Consistency is key: To see improvements in erectile function, consistency is essential. Aim to perform Kegel exercises at least three times a day, gradually increasing the intensity and duration of each session.
While doing these exercises, it is important to not hold your breath, to not push down and instead squeeze pelvic muscles tighter, to keep the stomach muscles relaxed, and to relax the pelvic floor muscles between each squeeze.
It's crucial to avoid overexertion or excessive contraction of the pelvic floor muscles, as this can lead to muscle fatigue or discomfort. If you experience pain or discomfort while performing Kegel exercises, consult a healthcare professional for guidance.
While Kegel exercises have shown promise in improving erectile function and overall sexual satisfaction, they should not be considered a standalone cure for ED. Instead, Kegel exercises can be a valuable addition to a comprehensive approach to treating ED, which may include the following:
Lifestyle changes
Quitting smoking, regular physical activity, changes in diet, and limiting alcohol intake have been found to be helpful in managing ED.
Oral medications
These include Viagra, Cialis, Levitra, and Stendra which can help relax the muscles in the penis and increase blood flow to the penis to maintain the erection.
Psychological counselling
To help understand the underlying emotional concerns that can be exacerbating the individual’s ED.
Intracavernosal Injections (ICI)
Intracavernosal injections involve the direct injection of medication into the erectile tissue of the penis.
Kegel exercises, when practised correctly and consistently, may contribute to improved erectile function and enhanced sexual well-being for some men. However, the effectiveness of these exercises may vary from person to person, and individual results may differ. Reach out to the team of experts at Rocket Health to better chart out a comprehensive treatment plan for your ED. You can book your session here.
References
Dorey, G. et al. (2005). Pelvic floor exercises for erectile dysfunction. BJUI.
“Erectile dysfunction: Viagra and other oral medications.” (n.d). Mayo Clinic.
Huangm Y-C., & Chang, K-V. (2023). Kegel exercises. StatPearls.
“Kegel exercises for men.” (2021, November 22). Cleveland Clinic.
Ziegelmann, M. (n.d). “What is erectile dysfunction?” Mayo Clinic.
