Kegel exercises for him: the natural remedy for erectile dysfunction

We always hear a lot about it about women: the Kegel exercises they are good for sexuality because they keep the pelvic floor muscles trained, allowing a greater “feel” during penetration. But according to a 2019 study, published in the journal “Physiotherapy”, these exercises would be good for him too, especially in case of problems erectile dysfunction The premature ejaculation.

“As for erectile dysfunction, it emerges from the study that the percentages of improvement vary from 24 to 46%, while for premature ejaculation the levels of symptom cure are higher, from 55% to 83% – explains the sexologist Roberta Rossi – In other words, muscle training brings greater treatment results on premature ejaculation, rather than on erectile dysfunction, which improves but does not always resolve.

This is because muscle training brings greater tone, awareness and therefore indirectly can act on sexual health and also on the well-being of the couple “.

Anatomically, in the women the pelvic floor muscles support the bladder, uterus and intestines. There are many factors that can cause this muscle group to weaken: pregnancy and childbirth, age, constipation, obesity, heavy lifting, and chronic coughing. This can cause urinary leakage and difficulty having sex. In the men, the pelvic floor muscles also play a role in erectile function during sex.

“Almost a third of women, at some point in their lives, have problems with the pelvic floor muscles, with urinary leakage while coughing or exerting themselves – comments Rossi – When it comes to men, we estimate that about 100 million adult males are suffering from urinary incontinence, which becomes more common as we age. Although there are no exact data on this, the evidence shows improvement in urinary incontinence and erectile function in men, who regularly perform pelvic floor exercises.

Muscles that also intervene onorgasm and its intensity: “Muscle contractions play an important role in orgasm and, in both men and women, a weaker pelvic floor may be associated with less sexual satisfaction. Contracting the pelvic floor muscles while with a partner can create pleasurable sensations for both of you by providing a more intense sensation to intercourse. The health benefits of doing Kegel exercises are reported with greater pleasure, control and through increased awareness, even increased sensitivity.

Ma what are the Kegel exercises to do, even in pairs, to strengthen the pelvic floor muscles? We asked the experts to Intimate, a brand specializing in hygiene and intimate health. Here they are below.

Basic exercise – to be done in pairs

While sitting, standing, or lying comfortably, begin to contract your muscles by imagining that you are avoiding urinating. Do this 10 to 15 times for 3-4 seconds each time and up to 10 seconds. Don’t hold your breath and don’t squeeze your abdomen, butt, or thigh muscles at the same time to make sure you’re working only your pelvic floor muscles. Squeeze, looking each other in the eye and enjoying the sensations that this exercise gives you.

Maintenance exercises – to be done in pairs

Try to do a mix of long contractions and short contractions and ideally do the exercises in different positions. You can increase the number of contractions each week, but be careful not to overdo it and always rest between sets of contractions. Also, try to contract your pelvic floor muscles just before events that cause you to leak, such as coughing or heavy lifting.

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