Erectile dysfunction is an all-too-common problem in today’s stressful world. It can be caused by physiological factors like weak pelvic floor muscles or psychological factors like stress. Strengthening the muscles of the pelvic floor with Kegel exercises has been proven to help improve erectile dysfunction problems in 40 percent of men, according to research published in the "British Journal of Urology." Consult with your doctor before trying these exercises to determine whether they are the proper treatment for your condition.
Identifying the Proper Muscle Group
Even though Kegel exercises have been shown to help improve erectile dysfunction in men, you must first find the proper muscles to be exercised. According to the Urology Channel, one of the most effective ways to do this is to try to cut off the flow of urine when using the toilet. The muscles involved in Kegel exercises are the ones you tighten in your pelvic floor to stop the flow of urine.
Quick Contraction Kegel Exercises
This exercise is performed by rapidly clenching and releasing your pelvic floor muscles. They can be performed while sitting, standing or lying down. Begin by rapidly contracting and releasing the muscles as fast as possible for 10 seconds. Increase the time period of these rapid contractions until you are exercising for 30-second sets. Urology Channel researchers recommend you set aside two times a day for this exercise.
Slow Contraction Kegel Exercises
Like the quick contraction exercises, slow contraction Kegel exercises can be performed while sitting, lying down or standing. They are performed by contracting your pelvic floor muscles as if you were trying to stop urine flow and holding this contraction for three to five seconds. The Urology Channel recommends to begin by counting to three with each contraction and working up until you are counting to 10. Be sure that you relax completely between contractions. A variation of this method recommended by the sex information page at the University of California at Santa Barbara is performed by holding the contraction for five seconds, followed by a five-second relaxation period.