Top 3 Exercises to FIX Erectile Dysfunction & Urine Dribble (Complete Guide)

Introduction

This tutorial provides a comprehensive guide to three effective exercises aimed at addressing erectile dysfunction and urine dribble. By following these steps, you can strengthen your pelvic floor muscles, enhance your confidence, and improve your overall pelvic health.

Step 1: Kegel Exercises

Kegel exercises are designed to strengthen the pelvic floor muscles. They can help with erectile dysfunction and reduce urine leakage.

How to Perform Kegel Exercises

1. Identify the Right Muscles:

   • To find your pelvic floor muscles, try stopping urination midstream. The muscles you use for this are your pelvic floor muscles.

2. Get Into Position:

   • You can perform Kegels while sitting, standing, or lying down. Choose a position that is comfortable for you.

3. Perform the Exercise:

   • Tighten your pelvic floor muscles and hold for 3 to 5 seconds.
   • Relax the muscles for an equal amount of time.
   • Repeat this 10 to 15 times for one set.

4. Frequency:

   • Aim for three sets of Kegels each day.

Practical Tips

• Focus on tightening the pelvic floor muscles without engaging the abdomen, thighs, or buttocks.
• Breathe normally during the exercise; do not hold your breath.

Step 2: Bridge Exercise

The bridge exercise strengthens the pelvic floor and gluteal muscles, which can further enhance pelvic health.

How to Perform the Bridge Exercise

1. Starting Position:

   • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Lift Your Hips:

   • Tighten your pelvic floor and glute muscles as you lift your hips off the ground.
   • Your body should form a straight line from your shoulders to your knees.

3. Hold the Position:

   • Hold the bridge position for 5 to 10 seconds, then lower back down slowly.

4. Repetitions:

   • Perform 10 to 15 repetitions for 2 to 3 sets.

Practical Tips

• Ensure your shoulders remain relaxed and your feet stay flat during the lift.
• As you gain strength, increase the hold time gradually.

Step 3: Squats

Squats engage the pelvic floor along with other muscle groups, contributing to overall strength and stability.

How to Perform Squats

1. Starting Position:

   • Stand with your feet shoulder-width apart and toes slightly turned out.

2. Lower Your Body:

   • Bend your knees and lower your body as if sitting back into a chair. Keep your chest up and back straight.

3. Return to Starting Position:

   • Push through your heels to return to a standing position.

4. Repetitions:

   • Aim for 10 to 15 squats for 2 to 3 sets.

Practical Tips

• Keep your knees aligned with your toes to avoid strain.
• Engage your pelvic floor as you squat down and rise back up.

Conclusion

Incorporating these three exercises—Kegel exercises, bridges, and squats—into your routine can significantly improve pelvic floor strength, helping to alleviate issues like erectile dysfunction and urine dribble. Consistency is key, so aim to practice these exercises regularly for the best results. Consider exploring additional resources like the "8-Week Kegels Program for Men" for more structured guidance. Always consult with a healthcare professional before starting any new exercise regimen.