Stopping your pee mid-flow could help you beat erectile dysfunction or premature ejaculation, scientists have claimed.
New research suggests that pelvic floor exercises could help around three-quarters of men battling with the common sexual issues.
These exercises are typically recommended for women to lower their risk of incontinence, especially after having a baby or surgery. But now experts say strengthening the muscles around the bladder and penis could boost men’s performance in the bedroom.
It can also help with bladder control and bowel problems.
One of the ways to do this is to halt urination mid-flow. Another is to try and draw the testicles upwards.
Physiotherapists from James Cook University in Australia analyzed data from 650 men who used pelvic floor exercises, in the first study of its kind.
Impressive results
They found 47 percent of patients with impotence issues found the exercises had worked. While a huge 83 percent of men admitted it had helped them with premature ejaculation.
Writing in the journal, Physiotherapy, the study’s co-author, Chris Myers, explained that weak pelvic floor muscles “may directly impact erectile strength and the ejaculatory process”.
“Pelvic floor exercises to prevent ED and PE are a non-invasive and a cheaper option than traditional methods,” he said.
“However, the optimum combination of frequency and exercise will vary from individual to individual.”
Traditional treatments for erectile dysfunction and premature ejaculation revolve around lifestyle changes and drugs, such as Viagra.
However, further trials are needed to confirm whether pelvic floor exercises are an effective treatment for both conditions, he said.
How do I find my pelvic floor?
The pelvic floor muscles stretch from the pubic bone at the front of your body to the bottom of your spine.
They act as a sling, supporting the bladder and bowel, to help control when you pee or empty your bowels.
It’s important to find the right muscles before you start doing pelvic floor exercises.
To do this, either sit, stand or lie down — whichever is more comfortable — and relax your thighs and buttocks.
“The good news for those with a packed workout schedule is pelvic floor exercises are quick and easy to incorporate into your daily routine,” Stephanie Taylor, founder and managing director of Kegel8, said.
“First, you need to locate your pelvic floor to develop a mind-muscle connection. Clench the muscles around your anus as if you’re holding in wind.
“Next, tighten the muscles around the urethra, as if you were trying to stop urinating. Voila, these are your pelvic floor muscles.”
How do I exercise it?
Taylor says you can work your pelvic floor any time of day, standing, sitting or lying with the following steps:
- Sit, stand or lie somewhere comfortable and relax your thighs, buttocks, and stomach
- Tighten the muscles of your anus as if you’re trying to stop passing wind then relax. Try to do this without clenching your buttocks, stomach or thighs
- Clench the muscles you would use to stop urinating mid-flow, then unclench them
- You can check if you’re doing this correctly by touching just behind your scrotum; you should feel this area lift away from your fingers as you clench
- Clench these sets of muscles, hold them for 10 seconds, then relax for 10 seconds
Start with ten reps and gradually increase as you get stronger — in the same way you would do for other muscles.