In this video, I'm going to go over the best exercises for
erectile dysfunction including one that has over a 75% success
rate. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to go over
three easy exercises that can give long-lasting improvement
for erectile dysfunction. A note about these exercises.
Well, each one will focus on a different way to help improve
erectile dysfunction. They are meant to work together. So, to
get the best results, use all three. With that being said,
let's get started. So, let's get to the frank and the beans
of the situation by targeting the muscle that is response for
getting and maintaining an erection. In fact, there was a
study done in 2005 that showed that over 75% of the
participants either had their erectile dysfunction go away
completely or had significant improvement by strengthening
this one muscle. Pretty nice, huh? If you would like to read
into this, I will leave a link in this video's comment section
and description to this study but this muscle is known as the
bulbospongiosus, or the bulbocavernosus muscle, and it
lies right at the base of the penis right in the pelvic
floor. It's function is to bring blood flow into the penis
to create and maintain an eraction and it also aids in
proper ejaculation. So, you can imagine if this muscle is weak,
it's going to be pretty hard to maintain an erection during
sex. So, an easy way to tell if this muscle is weak is the next
time that you're urinating, what you want to do is just
clamp down and close it off midstream. If you struggle to
hold this for more than five seconds or you really feel like
it's just kind of sputtering while you do this, the odds are
that muscle is weak and needs to be strengthen. So, here's a
really easy exercise that you can do daily to help with that
and you can do this exercise pretty much standing seated any
position you like. I'm going to show how to do it seated. What
we're going to do is break it down into steps. I really
want to make this nice and easy for you. So, what we're going
to do is take a deep breath in and then we're going to let it
all the way out. Once you've done that, what you're going to
do is then mimic clamping down while urinating. Really try to
squeeze down on that. You should really feel that muscle
right around the base of the penis into the scrotum start to
fire. You want to hold that comfortably and do the best you
can for 5 seconds. We're just going to breathe in, breathe
out, clamp down, hold that for 5 seconds and then you're going
to release it. Do that a couple times. What we want to do is
create a mind-body reaction so this becomes a very natural
movement. So, once you feel that that's pretty natural,
what we're going to do is then build into some more movements
to make sure that we're really targeting that muscle. So, the
next part of this exercise is to clamp down with your anus
like you're clamping down, trying to stop defecating. I
know this is pretty graphic but there's no other way to really
explain it. So, what we're going to do is breathe in.
We're going to breathe out. We're going to clamp down like
we're stopping urinating and we're also going to clamp down
with the anus to try to stop defecating. At this point, you
should feel a lot more muscles engage. Hold that one for 5
seconds, release. The last movement is probably the most
tricky. What we're going to do is clamp down with urination.
We're going to clamp down while defecating and we're also going
to focus right at the testicles, right at the
scrotum there and try to just drive and pull that up straight
up towards the body. An easy way to really help with this is
to roll up a large towel and put it right underneath your
scrotum and right at the testicles so you kind of get up
a feel for it and it makes it where you're able to focus on
that area a little bit more and drive that up. So again, the
whole process, we're going to take a deep breath in. We're
going to let it out. We're going to clamp down while
urinating. We're going to clamp down while defecating and then
we're going to try to pull our scrotum in testicles upward
towards the body and hold back comfortably for five seconds.
You want to try to build into this for 20 repetitions and do
this at least three times a day but you can do it more if you
feel comfortable and my best advice too is I would try to
switch up the positions that you do this because there's a
lot of different positions in sex we want to make sure to
cover all bases so I would focus on doing this seated I
would focus on doing the standing laying down in bed
floor whatever you can think of really just focus on trying to
engage those muscles differently as much as you can
so let's take this exercise to the next level and focus a
little more on the pelvic floor and the muscles that help
support the back because we want everything nice and strong
to help with erectile dysfunction. So with these
exercises, we're going to focus more on having good flexibility
and also helping to eliminate pains throughout the hips and
the back. You can imagine if you're dealing with back pain
or if you're stiff in the wrong spots, it's going to be pretty
hard to have sex or maintain an erection. So, here's a really
easy exercise that you can do to help loosen everything up.
We're going to lie flat on our back. You can do this one in
bed or on a floor. What you want is your legs roughly about
hip width apart, knees bent, feet flat. Just have everything
nice and relaxed around the hips and the legs. From here,
what you're going to do is brace your core muscles and
activate the pelvic floor muscles. Imagine somebody
taking a couple fingers and poking you in your stomach. You
know how you tighten up, mimic that and hold it during this
exercise. From here, what you're going to do is take your
hands and put them right on your hip. This is known as a
pelvic rocker. One of the best exercises you can do for lower
back pain and also to help activate the pelvic floor
muscles. What you're going to do is pretty much rock your
hips forward. It's like taking your tailbone scooping it
forward like this upward towards your stomach. Really
focus on just trying to scoop forward like this as much as
you can. You should feel a ton of muscles start to fire around
the pelvis into the lower back. Hold this comfortably for a
second or two and then what you're going to is go in
reverse. Rock downward. So, take your tailbone and try to
press it down into the bed or the floor. Again, holding this
for a second or two and you're just going to repeat this
process over and over again. I like to do it about 10 to 15
times in both directions and then from there, if it feels
like you have a little bit more energy or you feel like there's
a little bit more tightness, try to throw some more
repetitions in. This is just a really good thing to do every
single day to keep everything loose and hopefully get of a
lot of pain. So, from here, what we're going to focus on is
doing a little bit more strengthening especially with
the glutes. If your hips and your back are weak, again, it's
going to be pretty hard to have sex and maintain an erection.
So, this one is what I call the testicular bridge. I don't know
why I call it that. I guess it's just very fitting. What
we're going to do is try to mimic that first exercise that
we did earlier. So, what I'm going to do is brace my core
muscles and then I'm going to squeeze down like I'm stopping
the flow of urination to really make sure that I'm activating
the bulbospongiosus muscle from there you're going to clamp
down with your anus, just try to stop defecating and then you're
going to draw your testicles upward into the body. Once you
have that set, what you want to do is take your heels, press
down with them into the batter of the floor and then you're
just going to lift your hips upward towards the ceiling. You
should feel a ton of muscles start to as you do this. The
goal is to get your body in a straight line from your knees
to your hips to your shoulders. If you're unable to do this
like you can only go up a little bit because of weakness
or pain. Do the best you can. Hopefully over time you'll gain
strength and flexibility to do this. You want to hold this
comfortably for five seconds and then you're going to relax
and then you're going to repeat this 10 to 15 times and with
each repetition, try to build into it just a little bit more.
If it feel like you have a little bit more energy, try to
throw in another set or two. So, one of the best things that
you can do to help erectile dysfunction is to become more
active. Start exercising. When it comes to getting and
maintaining an erection, it's all about proper blood flow.
So, getting into the gym, even walking around the
neighborhood, getting 10,000 steps in a day can have
dramatic results. It's all about working our heart and our
cardiovascular system. Here's a real easy exercise that you can
do daily that doesn't require any equipment and it's really
going to focus a little bit more on the muscles that will
also aid you during sex. So, the first one is going to be
one of the best exercises that you can do, the squat. With
this one, I'm going to show you how to do it unassisted but if
you do have a lot of balance issues or you just have a lot
of weakness, I would recommend doing this exercise against a
smooth wall with your whole backside flush against it for
support. To get into position, what we're going to do is have
our legs roughly hip width apart. You're going to have
your toes pointed out just slightly. It takes a little bit
of tension off the knees. From there, you're going to brace
your core muscles. Again, it's like somebody poking you in
your stomach how you tighten up. You're going to hold that
and then you're going to squeeze the glutes to activate
them. Take your hands, put them together like a praying
position and then press your hands into your chest. What
this will do is help keep the back straight during this
exercise which is really important. Don't round your
back with this exercise because it can really cause some pain.
From there, we're going to put all of our body weight onto our
heels. We're going to slowly bend our knees and then we're
just going to squat down as far as we feel comfortable.
Challenge yourself to go down as far as you can. You should
really feel the legs and the glutes start to fire. Once you
feel that, you're going to drive your body up, body weight
up quickly just like this. It's all about driving up quickly.
What we want to do is this nice and quickly for about 20
repetitions and with each challenge yourself to go down
just a little bit further. With this exercise, it's all about
building a sweat. We should really feel like our heart is
pumping, that blood is flowing but try to do this for about 20
repetitions if you're able to or do the best you can. From
there, take a breather and try to do three sets. So, 60 total
repetitions or as many as you are able to do. You're really
going to feel that in the legs. So, with the second exercise,
we're going to focus a little bit more on the glutes again
but also more into the pelvis. This is called a side stepping
lunge. Pretty easy to do. What you're going to do is start
standing up, right? Have your body nice and straight and
you're just going to put your hands right on your hips.
You're going to brace those core muscles, squeeze those
glutes, and then step off to one side as much as you can.
The side that you're stepping towards, your knee is going to
be bent but the other leg is going to be kept straight and
just lunge your body weight into it as much as you can You
should feel a really deep stretch on the inner part of
your thigh but more importantly, the glutes start
to fire. Hold that for a brief second. Quickly come back up
like this and then repeat on the other side. Again, it's all
about speed. Let's get that blood flowing and that heart
pumping. Do this one for 20 repetitions on both sides or as
much as you are able to and then afterwards, take a
breather and try to repeat this for three complete sets. If the
exercises help, please support the channel by this video a
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questions, please leave them below. I'll get back to you as
soon as I can. Thanks for watching.