Kegel Exercises for Erectile Dysfunction and Bladder Control

Recognize bladder control issues or erectile dysfunction.

“If you're trying to improve your bladder control or overcome erectile dysfunction.”

Learn where your pelvic floor muscles are located.

“You need to know where your pelvic floor muscles are to do your Kegel exercises correctly.”

Choose a comfortable starting position: lying down, sitting.

“Now, the best position to do your Kegel exercises when you're starting out is the one that you can best feel your pelvic floor muscles working. This includes perhaps lying on your side with a pillow between your legs as you can see here, or lying on your back, or alternatively, sitting which is the position we're going to start your exercises in today.”

Activate key muscle groups: Shorten penis, stop urine flow, tighten anus.

“I want you to think about trying to shorten or withdraw your penis inwards towards your body.”

Practice contracting all three muscle groups simultaneously.

“Think to shorten your penis, stop the flow of urine, and tighten your anus together all at once.”

Start with gentle Kegel exercises, focusing on correct technique.

“Starting out during weeks one and two, start doing really gentle Kegel exercises and just focus on getting your two technique right.”

Gradually increase intensity and hold time as technique improves.

“As your technique improves, it becomes really important to contract your pelvic floor muscles strongly.”

Monitor improvements, note frequency, reps, duration, and adjust as needed.