Welcome home my dear!
For your information Kegel exercises, or pelvic exercises, have proven to be very effective in addressing erectile dysfunction, and it should be used as the first-line of treatment.
Understsnd that the ischiocavernosus and bulbocavernosus muscles in the pelvic area surround the penis and are active during an erection.
The following exercises aim to strengthen these muscles.
1. Floor Lying on Your Back Squeezes:
Begin by lying on your back, hands flat on the floor, and knees comfortably bent and pointing upwards.
Please try to draw your penis inwards towards your body and hold for five seconds, then release.
Now squeeze your anus muscles as if you are trying to stop a bowel movement and hold for five seconds, then release.
Gently repeat steps two and three, eight to 10 times, and do three to five sets.
2. Floor Lying on Your Side Squeezes:
Lie on the floor and on your side.
Gently put a pillow between your knees.
Just make sure the pillow is large enough to spread your legs apart.
Squeeze your legs together and hold for five seconds, then release.
Repeat step three, eight to 10 times, and do three to five sets.
C. Sitting in a Chair Squeezes:
Locate a comfortable position sitting in a chair.
Squeeze your penis with just its muscles as if you are trying to stop urine from coming out, hold for five seconds, then release.
Repeat step two, eight to 10 times, and then do three to five sets.
Another alternative to test whether you are doing the squeezing correctly is to try and stop urine flow for a few seconds.
If you are able to do so, you are doing it correctly.
As your body becomes more familiar and used to these exercises, consider increasing the length of time you squeeze and hold the different pelvic muscles.
You can also increase the number of repetitions or sets of exercises you do.
Whenever you do these exercises, keep in mind the following tips:
Do not hold your breath
Do not push down — instead, squeeze your pelvic muscles together tightly as if you are trying to lift something up with those muscles
Try to keep your stomach muscles relaxed throughout
Relax your pelvic floor muscles between each squeeze
Majority of men begin seeing results after about a month of daily exercise.
By the end of that month, you should be able to hold the squeezes for 10 seconds, and be able to do eight to 10 sets.
Note: Safety Considerations
Exercises should not cause any pain whatsoever.
If you do experience pain, stop the exercises immediately, and seek medical help.
Thank you very much for your time.