According to statistics, two out of ten men experience decreased potency. In 90% of cases, this is a temporary phenomenon, which is associated with fatigue, nervous tension, a stressful situation, excessive alcohol consumption, previous illness, and so on.
If persistent weakening of erections and decreased libido develops, this is a reason to consult a doctor.
Sometimes the cause is serious illnesses, for which you should consult a doctor.
In many casesPhysical exercise helps improve potency, the action of which is aimed at improving blood supply to the pelvic organs, and as a result, the flow of blood to the penis increases.
Erectile disfunction. Causes, signs
Erectile dysfunction or impotence is the absence or severe weakening of an erection in a man, making sexual intercourse impossible.
The diagnosis of "impotence" is made if a man has had more than 25% of sexual contacts that were unsuccessful.
Impotence can occur due to the following reasons.:
- Psychological disorders (stress, nervous strain, difficulties in relationships with a partner, lack of self-confidence).
- Hormonal imbalance.
- As a consequence of vascular diseases.
- As a result of disturbances in the functioning of the central nervous system (consequences of stroke, trauma, neoplasms of the spinal cord and brain).
- Some medications include impotence as a side effect.
- Smoking, regular use of alcohol or drugs has a detrimental effect on men's health.
- Temporary impotence may develop as a result of sexually transmitted and pelvic inflammatory diseases.
The main symptom of erectile dysfunction is impaired potency, that is, the erection is weak or absent. There may also be a decrease in libido and lack of ejaculation.
For successful treatment, you should seek medical help. The main thing is to correctly determine the cause of the potency disorder. The treatment method will depend on the cause.
Few men know that in some cases, erection can be improved with the help of special exercises that strengthen the muscles responsible for potency.
The effect of exercises to increase potency
The effect of exercises that increase potency:
- improvement of blood circulation in the reproductive organs;
- strengthening the muscles of the perineum, buttocks, legs;
- elimination of stagnation;
- increasing the overall tone of the body.
With regular training without the use of medications, an erection increases, libido increases, mood improves, and a man gains confidence in his abilities. When done correctly, the effect is noticeable after a week of training.
Before starting training, you should consult your doctor. You cannot exercise during the active period of inflammatory diseases.
Types of exercises. Execution technique
The purpose of the exercises is to improve blood circulation, eliminate congestion, and strengthen the body as a whole.
A good effect is observed when training is combined with a healthy diet; you need to give up bad habits. This combination in many cases helps to avoid problems with potency without the use of expensive medications.
General rules:
- The key to success is regular practice. It is better to study less time, but every day.
- Do not overload the body. The load is increased gradually, without sudden movements. There should be no intense pain after exercise.
- Ideally, you should perform 5-6 different exercises a day, 2-3 times.
- It is advisable to include exercises to improve potency in general exercises - this will increase the overall tone of the body.
- During classes, movements are smooth, you cannot hold your breath.
- It is important to train with a positive attitude.
Below are the best exercises for potency.
Pelvis pendulum
StandingPlace your feet wide, about a foot's length further on each side than shoulder width. Followsquatuntil your buttocks are level with your knees. Hold this pose.
In this position, slowly move your pelvis back and forth. Inhale while moving backwards, exhale forwards. Movement speed may vary. It all depends on individual physical capabilities.
One approach involves moving the pelvis back and forth, in one cycle you need to perform at least 10 approaches. At first, to make it easier to maintain balance, you can hold on to something with your hands.
During the exercise, blood supply to the pelvic organs increases, the muscles of the thighs and leg joints are strengthened.
The exercise will be effective only if the back and forth movement is performed only by the pelvis and the body is motionless. If you experience trembling 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 fast walking. Duration from 1 minute to 5.
Sipping
This exercise is performed on all fours. Arms and legs are strictly perpendicular to the floor.
Inhale and as you exhale, gently tilt your pelvis back until your buttocks rest on your heels. Your arms should remain straight. It is important to feel how the vertebrae and joints stretch. In the final position, the outstretched arms lie on the floor with palms, the forehead rests on the floor, buttocks on the heels.
Perform all movements slowly, without sudden movements or holding your breath. At first, 3 approaches are enough, then increase to 10 times a day.
Stretching on all fours is useful for preventing congestion; it warms up the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.
Stone
While standing, keep your back straight and legs slightly bent. You should squeeze and unclench the muscles of your buttocks, as if holding an imaginary stone.
Squats
In a standing position, spread your feet wide, about a foot's length further on each side than shoulder width. Back straight, arms along the body, look forward.
Inhale smoothly and as you exhale, slowly squat down as far as possible without discomfort. While at the lowest point, smoothly tilt your body forward and place your hands between your legs as far as possible. At the same time, the palms slide along the floor, and the thumbs are directed back. The feet are turned 45 degrees outward. There is no need to place them parallel or turn them outward more.
Freeze for a few seconds at the end point and begin the reverse movement. While standing, take a few breaths, even out 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 a natural prostate massage occurs due to muscle contraction.
Clamp
Tighten and relax the muscles around the anusas if trying to stop the process of 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 the perineal muscles
The exercise is performed in a standing position, back straight, arms relaxed. Take a normal inhalation and as you exhale, squeeze the muscles of the anus, hold for a few seconds and gently relax.
After a few seconds of rest, repeat.
For the best effect, try to tense only the muscles of the anus without the muscles of the buttocks.
As a result of the training, the internal muscles of the reproductive system are stimulated, the prostate is massaged, and control of the muscles that cause an erection is enhanced. Additionally, exercise reduces emotional stress and helps to free yourself from negativity.
Exercise "Butterfly"
Performed while lying on your back. Knees bent, feet pulled up to buttocks, hands on knees.
After a deep inhalation, as you exhale, forcefully spread your knees with your hands, resisting with the muscles of your legs. Breathe in. As you exhale, return your legs to the starting position, resisting with your hands. Movements are smooth, without jerking.
Must be repeated at least three times.
As a result, the muscles of the perineum and inner thigh are trained, and prostate massage occurs. The arms and chest are additionally strengthened.
Exercise "Reeds"
Performed while lying on your back. Hands behind the head, hands clasped and located under the back of the head.
After inhaling slowly, as you exhale, lift one leg vertically. Hold it for a while, and then perform circular movements, as if drawing a circle with your foot, one way, then the other. 3-4 circles in each direction.
Lower your leg. Even out your breathing and repeat with the other leg.
It is important to keep your leg straight during the exercise.
The pelvic muscles, which are located deep, are developed. Blood circulation increases, muscles that are responsible for potency are stimulated. 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, extend your arms along your body. Focus on your feet 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 approaches, gradually increase to 20 times.
The pelvic and abdominal muscles are developed, and natural stimulation of the prostate gland is performed.
Water treatments
To strengthen the walls of blood vessels, it is useful to take contrast baths for the lower part of the body.
To do this, prepare two containers with cold (first with cool, then gradually reduce the temperature) and with hot water.
First sit 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 potency disorders. Before starting training, it is advisable to consult a doctor to develop an individual program. At the beginning of classes, you can choose 4-5 exercises. The main thing is to practice regularly. Increase the intensity gradually. Additionally, you can and should include general strengthening exercises in your training.
The causes of erectile dysfunction can be very diverse.: from psychological disorders to serious illnesses. For successful treatment, the cause must be determined. For many types of potency disorders, physical exercise has a good effect. An important condition is regularity of classes.
Exercises give maximum effect if they are combined with a special diet and giving up bad habits.