How Pelvic Floor Exercises Can Help With Erectile Dysfunction
Erectile dysfunction is a common problem among men and penis owners, with over half of all men aged 40-70 experiencing it to some degree. It can significantly impact sexual health and self-esteem, but there are steps you can take to help manage the condition.
In this article, we’ll explore how pelvic floor exercises can help with erectile dysfunction, why they’re so important for sexual health, and tips for doing them correctly.
What is erectile dysfunction?
Erectile dysfunction (ED) is a common sexual health issue affecting people of all ages, and it can significantly impact overall sexual satisfaction. ED occurs when someone has difficulty achieving or maintaining an erection during sexual activity. The causes of ED are varied and may include physical or medical conditions, psychological issues, lifestyle choices, or even medications. To properly address the underlying cause of erectile dysfunction, you should first talk to a medical provider to rule out any underlying medical concerns.
Enter: The Pelvic Floor Muscles
If other potential causes are not contributing to your ED, then strengthening your pelvic floor muscles may be helpful. Strengthening these muscles through regular exercise is one way to help improve erectile dysfunction symptoms.
The pelvic floor muscles are a group of muscles located at the bottom of the pelvis that play an essential role in supporting the pelvic organs (rectum, bladder, prostate), stabilizing the pelvic region, controlling bowel and bladder function, supporting circulation in the pelvis, and controlling sexual function and pleasure. These muscles form a hammock-like structure, connecting the coccyx (tailbone) to the pubic bone and both sides of the pelvic bones.
When it comes to sexual function, these muscles are responsible for enabling arousal, erection, orgasm, and ejaculation. Note: if you have pain with arousal, erections, or orgasm, you likely need to work on relaxing the pelvic floor before strengthening - skip to the bottom to read about pelvic health physical therapy. Strong pelvic floor muscles are also essential for controlling orgasm and ejaculation. When these muscles contract and relax rhythmically during orgasm, they produce a feeling of intense pleasure that can last for several seconds or even minutes. Strong pelvic floor muscles are also integral for maintaining erections. This is because they help control blood flow during arousal and enable proper blood circulation in the penis during sexual activity. Erections become stronger as more blood is supplied to the area — this is why maintaining strong pelvic floor muscles is so important!
How dow pelvic floor exercises help with ED?
Pelvic floor exercises, also called Kegel exercises, are an effective way to strengthen these important muscles – but you must perform them correctly to succeed! It’s best practice to start slowly with fewer repetitions of each exercise before gradually increasing your rep count over time. Additionally, you must breathe normally throughout each repetition so that your body remains relaxed while engaging your pelvic floor muscles at full strength – this will ensure maximum results from each exercise set!
When performing Kegels correctly, focusing on contracting and relaxing the right muscles is essential. To begin, it’s best practice to sit or lie down in a comfortable position. Then try tightening the same muscles as if you were trying to stop yourself from urinating or passing gas. When done correctly, you should notice a slight lifting sensation in your rectal area or testicles. No other muscles should be activating - relax your belly, your butt, and your legs! Finally, do not hold your breath when doing Kegel exercises.
For more guidance on how to perform Kegel exercises and how often to do them, watch my YouTube video that guides you step-by-step!
In addition to performing Kegel exercises regularly, taking measures for proper general and pelvic floor muscle health is essential. That includes getting the recommended exercise of 150 minutes of moderate-intensity exercise and two days of resistance training per week. Exercise has been shown to help with erectile function! Additionally, be mindful of avoiding constipation, which can strain your pelvic floor muscles. Read this blog post for essential tips on how to manage your constipation.
Work with a pelvic health physical therapist
If you’re experiencing pelvic floor and sexual problems, it’s best to see a pelvic health physical therapist. A pelvic health physical therapist is specially trained to assess and treat pelvic floor issues, as well as provide education on proper exercise form and techniques for strengthening the muscles. Pelvic health physical therapists can also provide pain management strategies if you’re having pain with sexual activity, including arousal or orgasm.
Additionally, seeing a pelvic health physical therapist can benefit those with conditions such as incontinence (leakage), constipation, and pelvic pain, including Chronic Prostatitis Pain Syndrome (CPPS). A physical therapist can assess your hips and back, as well as perform a gentle external and internal pelvic exam to identify what can be contributing to your problem. Learn more about what to expect in pelvic health physical therapy in my YouTube video.
Pelvic floor muscles play a critical role in sexual function and pleasure. Kegel exercises can improve overall pelvic health and sexual performance over time when combined with other lifestyle changes. However, suppose you are experiencing erectile dysfunction or other issues related to your pelvic floor muscle strength and functionality. In that case, seeking help from a qualified professional, such as a pelvic health physical therapist with the experience necessary to assess individual needs and provide personalized care is essential. With their help, you can develop an effective treatment plan that helps improve your overall sexual function.
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