Exercises to increase strength at home. The urologist's recommendations

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 must give up bad habits. This combination helps in many cases to avoid problems with potency without the use of expensive medicines.

General rules:

• The key to success is regular exercise. 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 strength in general exercises - this will increase the general tone of the body.
• During classes, the movements are smooth, you can't hold your breath.
• It is important to train with a positive attitude.

Below are the best exercises for potency.

Pelvis pendulum

Standing upPlace your feet wide, about a foot length longer on each side than shoulder width. Followsquatuntil your buttocks are level with your knees. Hold this position.

In this position, slowly move the pelvis back and forth. Inhale as you move backwards, exhale forwards. Movement speed may vary. It all depends on the individual's physical ability.

One approach involves moving the pelvis back and forth, in one cycle you must perform at least 10 approaches. To make it easier to keep your balance, you can initially hold on to something with your hands.

During training, the blood supply to the pelvic organs increases, the muscles in the thighs and leg joints are strengthened.

The exercise will only be effective if the back and forth movement is performed only by the pelvis and the body is motionless. If you experience tremors 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.

Breathe in and as you breathe out, gently tilt your pelvis back until your buttocks are resting 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 helpful in preventing overuse; it warms the joints and massages the organs in the abdominal cavity. With regular stretching, bowel function improves.

Stone

While standing, keep your back straight and your legs slightly bent. You should squeeze and release the muscles in your buttocks as if you were holding an imaginary rock.

Squats

Spread your feet wide in a standing position, about a foot length longer on each side than shoulder width. Straight back, 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, gently 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 pointed back. The feet are turned 45 degrees outwards. There is no need to place them parallel or face them more outwards.

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 training, 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 you are trying to stop the urination process. Repeat from 15 to 50 times. The exercise can be performed in any position.

As a result of training, congestion is eliminated and prostate massage occurs.

Strengthening of perineal muscles

The exercise is performed in a standing position, back straight, arms relaxed. Take a normal breath and as you exhale, squeeze the muscles in 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 the control of the muscles that cause an erection is improved. In addition, exercise reduces emotional stress and helps rid yourself of negativity.

Exercise "Butterfly"

Performed while lying on your back. Knees bent, feet drawn 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. Inhale. As you exhale, return your legs to the starting position while resisting with your hands. Movements are smooth without jerks.

Must be repeated at least three times.

As a result, the muscles in the perineum and inner thigh are trained and prostate massage occurs. The arms and chest are further strengthened.

Exercise "Sive"

Performed while lying on your back. Hands behind the head, hands tense and placed under the back of the head.

After inhaling slowly while exhaling, raise one leg vertically. Hold it for a while and then make circular movements as if you are drawing a circle with your foot, one way, then the other. 3-4 circles in each direction.

Lower the leg. Even out your breathing and repeat with the other leg.

It is important to keep the leg straight during the exercise.

The pelvic musculature, which is located deep, is developed. Blood circulation increases, muscles responsible for strength are stimulated. The exercise also normalizes the function of the digestive system and strengthens the tone of the abdominal muscles.

Bridge

Lie on your back, bend your knees, stretch your arms along your body. Focus on your feet and shoulder blades and lift your pelvis up. Perform movements smoothly, without jerking, breathe 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 carried out.

Water treatments

To strengthen the walls of the 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 put 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 examples of exercises for erectile dysfunction. Before starting training, it is advisable to consult a doctor to develop an individual program. At the start of the lesson, you can choose 4-5 exercises. The most important thing is to practice regularly. Increase the intensity gradually. In addition, you can and should include general strength exercises in your training.

The causes of erectile dysfunction can be very different.: from mental disorders to serious illnesses. For successful treatment, the cause must be determined. In many forms 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.