1. Background and Health Connections
Men are likely to encounter sexual dysfunction issues in their lifetime. Data shows that approximately 18 million men in the United States suffer from erectile dysfunction, and about one in three men has experienced this problem. Additionally, premature ejaculation, although not considered a standalone disease, can cause significant psychological stress and impact sexual life.
In recent years, the medical community has increasingly recognized the close link between sexual health and overall health. Studies indicate that up to 44% of erectile dysfunction cases are related to health issues such as diabetes and hypertension. This discovery has made improving lifestyle and physical exercise a highly regarded treatment approach.
2. Principles and Benefits of Kegel Exercises
Kegel exercises primarily target the pelvic floor muscles, especially the ischiocavernosus and bulbocavernosus muscles that surround the penis. These muscles play a crucial role in the erection process. By consistently exercising them, men can enhance the strength and endurance of these muscles, thereby helping to achieve and maintain erections better and improve premature ejaculation issues.
3. Specific Exercise Methods
Below are three simple and effective Kegel exercise methods. Each can be gradually increased in duration and sets based on individual progress.
1. Supine Contraction Exercise
Steps:
- Lie flat on the floor with your hands naturally placed at your sides and your knees bent and lifted.
- Try to draw your penis inward toward your body, hold the contraction for about 5 seconds, then relax.
- Then, tighten your anal muscles as if trying to stop a bowel movement, hold for 5 seconds, and relax.
Recommendation: Repeat 8 to 10 times per set, performing 3 to 5 sets.
2. Side-Lying Contraction Exercise
Steps:
- Lie on your side on the floor and place a suitable-sized pillow between your legs to help keep them apart.
- Squeeze the pillow tightly, hold the contraction for 5 seconds, then relax.
Recommendation: Repeat 8 to 10 times per set, performing 3 to 5 sets.
3. Seated Contraction Exercise
Steps:
- Sit on a chair and keep your body relaxed.
- Use the muscles around your penis to contract as if trying to stop the flow of urine, hold for 5 seconds, then relax.
- You can confirm if you are doing the correct contraction by trying to stop your urine flow.
Recommendation: Repeat 8 to 10 times per set, performing 3 to 5 sets.
As you become more familiar with the exercises, it is recommended to gradually increase the duration of each contraction and the number of sets to further enhance control over the pelvic floor muscles.
4. Exercise Precautions
- Breathing Rhythm: Do not hold your breath; maintain normal breathing to help relax the muscles.
- Correct Force Application: Avoid pushing downward; focus on contracting the muscles, similar to a ‘lifting upward’ sensation.
- Abdominal Relaxation: Keep your abdominal muscles relaxed during the exercise.
- Interval Adjustment: Relax appropriately after each contraction to ensure the muscles recover fully.
5. Safety Tips and Expected Results
If you feel any discomfort or pain during Kegel exercises, stop immediately and seek medical attention. Most men will notice a significant improvement in muscle strength after persisting with daily exercises for about a month, leading to better erection maintenance and delayed ejaculation.
Through this systematic training, many men can gradually improve their sexual function issues without relying on expensive medications or complex treatments, thereby boosting confidence and enhancing quality of life. Persisting with
