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Erectile dysfunction, also known as male impotence, is a type of sexual dysfunction often described as an inability to develop or maintain an erection of the penis during sexual performance. Some of the men affected with this problem can still achieve spontaneous erections, usually while they sleep, but for most of them, it is a serious and disabling problem that ruins their self-image and obstructs the quality of their relationships. Erectile dysfunction is very common, and it affects men of all ages. Most of the men affected are older than 65, but it also strikes very young men and occurs for a number of reasons. In some cases, erectile dysfunction is just a manifestation of psychological impotence, and happens as a failure of erection due to thoughts and feelings. For example, men may suffer from performance anxiety, stress, mental disorders or other negative feelings that can affect their ability to achieve and maintain a penile erection. In other cases, erectile dysfunction occurs due to a physical impossibility, as a result of various cavernosal disorders, neurogenic diseases, and vascular disorders or as a negative effect of certain lifestyle habits such as smoking or riding a bike.

Erectile dysfunction and pelvic floor exercises

One of the best completely natural ways to overcome problems with erectile dysfunction is to practice simple pelvic floor exercises. Pelvic floor, also known as the pelvic diaphragm, is composed of muscle fibers, which span the area underneath the pelvis. The exercises for pelvic floor muscles are commonly called Kegel exercises, and named after Dr. Arnold Kegel, who originally developed these exercises to treat urinary incontinence in his patients. However, men can vastly benefit from Kegel’s exercises, since they strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm, helping men achieve stronger erections and gain greater control over ejaculation.

How to perform pelvic floor exercises?

Pelvic muscles control the flow of semen and urine, firmness of the penis during the erection and shooting power of ejaculation. Therefore, the easiest way to find these muscles is to simply stop the flow of urine and feel the tension. It is important to perform the exercise by contracting the exact muscles, without compensating by using the abdominals, buttocks or thighs. The rest of the muscles need to stay relaxed while a man quickly clenches and releases the pelvic muscles repeatedly for 10 seconds. It is advised to start with three sets with a 10-second break between them. As the muscles get stronger, men are advised to increase the number of sets and repetitions. Another good exercise includes tightening and holding pelvic floor muscles for 30 seconds.

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