One of the biggest concerns for many men is the quality of their erection.
On this article I will give you some tips on exercises that will help improve your erection.
Work on muscle strengthening exercises for the penis
The first thing we need to understand is that the penis and the whole region that surrounds it (the pelvic floor) is made up of muscles.
Just like other muscles in the body, the pelvic floor muscles need to be strengthened in order to better perform in certain tasks, such as lifting weights, running, and so on…
The muscles involved in the erection of the penis can also be trained for more strength, endurance and potency.
1) Control
When you go pee, stop the urine stream, hold it for about 10 seconds and then release.
Repeat this interruption two to three times when urinating.
You may not be able to hold it for 10 seconds in the first few times. Don’t worry. As time goes by and as your muscles become stronger, you’ll be able to do it.
There is no need to do this exercise every time you pee. Do it when you can, and also, do not hold the urine, as it must be eliminated.
If you work on interrupting the urine stream, make sure to allow for all urine to be eliminated after 10 seconds.
Control training can help in both strengthening the muscle tone that improves the quality of your erection and in controlling the ejaculation itself.
2) Strengthening the muscle tone
You can do this one without being in the bathroom (without urinating). It is quite worth it.
Contract the muscles in the pelvic area as if you were holding the urine and calmly count to 10. Release.
Relax your muscles and repeat the series about 5 times.
Do this exercise one day, rest the following day so the muscle can rest, and then do it again the day after that.
Every other day is the healthiest frequency for this exercise.
Don’t spend the whole day doing this exercise as it is not healthy. The muscle needs to rest in order to become stronger.
Strengthening the muscle tone can also help in the quality of your erection as well as in ejaculatory control.
3) Have erections often
Try to exercise your penis often in order to provoke an erection, even if you don’t have sex as often.
Masturbation is a healthy act and improves your body’s health.
You may have heard that training is not the same as the actual game. But for a good game to happen you must have trained well enough.
In the cases where sexual intercourse does not occur, masturbation can be a good option, but try to masturbate while prioritizing sensations, and not necessarily an orgasm.
In other words, try to enjoy the trip and focus less on the arrival.
When erections do not occur very often, the tissue loses its muscle tone, that is, it loses its quality, and weak erections may occur.
The term “weak erection” is used to describe situations when the penis does not reach its expected rigidity, which ends up making penetration difficult.
It is also worth noting that a health professional should be sought in case of any difficulties in erection, as sex therapists are prepared to better assess each case and indicate specific exercises.
If you find that you still struggle with these exercises, book a consultation with a sex therapist as soon as possible.
Exercise regularly
You may have heard health experts talk countless times about the importance of physical activity for your health.
But did you know that physical activity also helps to improve your erection?
Yes, because an erection depends on the functioning of the entire blood and neurological circulation systems, among other systems.
If you see your loved one in a sensual or erotic situation, for instance, your brain will send a message related to this sexual stimulus, and this stimulus will travel through the spinal cord all the way to the penis.
The penis is formed by two corpora cavernosa and one corpus spongiosum, which fill with blood causing an erection to occur.
Now imagine what would happen if you didn’t have good blood circulation?
By the time you experience arousing situations, you would have a lot of desire, but the penis would simply leave you hanging, that is, there would be no erection even if you really wanted it.
So take care of your physical health through exercise too.
Take care of your emotional health
You may have noticed that when you are on vacation you usually have more sex or at least feel like having sex more.
Why does this happen?
One of the reasons is that people are generally more relaxed and less stressed when they are on vacation, trading the same old routine for lots of new different places.
If you have good blood circulation and are physically healthy, but are not emotionally well, the erection of your penis will also be compromised.
So don’t wait until you have erection troubles, try to invest in emotional health beforehand.
Take time to rest, engage in activities that are pleasurable to you and allow yourself to relax.
It is very common to hear that, after having had a busy and stressful day with countless demands or feeling pressured to achieve results, men look for sex in order to relax when they get home.
And to their surprise, when the time comes, the erection just doesn’t happen.
So it’s good to reinforce: a good erection doesn’t always happen automatically, it depends on several factors, including your emotional state.
Source:
- ‘All natural’ alternatives for erectile dysfunction: A risky proposition. (2015).
fda.gov/consumers/consumer-updates/all-natural-alternatives-erectile-dysfunction-risky-proposition - Dorey G, et al. (2005). Pelvic floor exercises for erectile dysfunction. DOI:
10.1111/j.1464-410X.2005.05690.x - Gerbild H, et al. (2018). Physical activity to improve erectile function: A systematic review of intervention studies. DOI:
10.1016/j.esxm.2018.02.001 - Maiorino MI, et al. (2015). Lifestyle modifications and erectile dysfunction: What can be expected? DOI:
10.4103/1008-682X.137687 - Mayo Clinic Staff. (2018). Erectile dysfunction.
mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776 - Myers C, et al. (2019). Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: A systematic review. DOI:
10.1016/j.physio.2019.01.002 - Yeo JK, et al. (2018). Which exercise is better for increasing serum testosterone levels in patients with erectile dysfunction? DOI:
10.5534/wjmh.17030
