Weak erection, erectile dysfunction, impotence are conditions that significantly contribute to the violation of a man's quality of life. Depression, fear, feelings of inferiority, depression - that's what men experience in a similar situation. However, in cases where erectile dysfunction occurs periodically, from time to time, to improve its quality, it is often possible to avoid taking medications. Often, the solution to such problems largely depends on the patient himself, that is, on how ready he is to change his lifestyle and take care of his health.
It is necessary to gradually give up bad habits: (alcohol abuse, smoking), increase physical activity, revise your diet. As for physical activity, we are not talking about any intense strength training or exhausting workouts. In this case, you only need to follow the rule of moderation and regularity. However, before starting classes, it is necessary to consult a doctor for the absence of any contraindications. Often diseases of the musculoskeletal system, cardiovascular, nervous and other organs and systems can be a serious contraindication to exercise. The specialist will help not only to determine the degree of erectile dysfunction, but also to choose the right intensity of physical training. Below is a set of exercises aimed at improving blood flow in the pelvic region, and therefore, to restore an adequate erection if its violations are transient.
1. Stand up straight, arms down. Intensive walking at a fast pace with maximum lifting of the knees. It is necessary to try to reach the stomach with your knees at every step. Duration – 1 minute.
2. Stand up straight, hands on the belt, legs slightly bent at the knees. Alternately strain and relax the muscles of the buttocks, as if trying to hold the object clamped between them. Perform 10 seconds, then return to the starting position without extending the knees to the end.
3. Stand up straight, legs slightly bent at the knees. Running on the spot without taking your socks off the floor (only the heels work). It turns out shifting from one foot to the other with alternate knees forward and backward. Perform at least 1 minute at the fastest possible pace.
4. Lying on your back, knees bent, feet resting on the floor, arms along the body, back straight. Lift the pelvis and hold in this position for a few seconds. Return to the starting position, relax. Repeat 5 times.
5. The starting position is the same, the legs are slightly apart. Alternately strain and relax the muscles of the buttocks, at the moment of tension concentrate on the area between the anus and testicles. It is in this place that the invisible trunk that continues the penis is located. A similar tension occurs when restraining urination.
6. Sitting on a chair with a slight forward tilt, shoulders straightened. Imagine that the cereal is scattered on the chair seat and it needs to be removed. Strain the buttocks, mentally removing the croup, like a vacuum cleaner.
You should start with five repetitions of each exercise, gradually increasing the load; pay attention to breathing – it should be smooth with inhalation through the nose and exhalation through the mouth; start exercising 1–1.5 hours after eating.
It should be understood that these exercises will help if erection problems are not related to organic causes. Very often, insufficient erection is caused by overwork, nervous tension, fatigue, stress, as well as a sedentary lifestyle, alcohol abuse, smoking. And in such situations, the solution to the problem largely depends on the man himself.