Understanding a man's erection
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http://www.whitelotuseast.com/Erection.
When a man is sexually stimulated by sight, thought, or touch, the brain sends signals that relax the smooth
muscles around the arteries that supply blood to the spongy and cavernous bodies. The veins draining the
bodies can't keep up, resulting in swelling. As the swelling reaches the limit of the penile skin, the penis
becomes firm. The pressure of the spongy and cavernous bodies against the skin partially closes the veins,
helping to maintain the erection. Erection continues until the signals from the brain stop, but erections are
not consistent; waking and waning are normal, even during intercourse.
Erection can occur throughout life, happening before birth and into the 90's in healthy men. Nocturnal
erections occur during all male dreams (regardless of what the dream is about), unless the man has physical
problems (this is the easiest way to determine if impotence is physical or emotional in nature). The so called
"morning erection" is the result of being wakened during, or just after a dream; and it can be a very persistent
erection. While a morning erection is not a sign of arousal, it's presents and the pleasurable sensations it can
create may result in arousal.
Men have only very limited control over their erections. During puberty the young man is often embarrassed
by erection in public settings, but he gradually becomes able to suppress erections when the stimulation is
mild. Likewise, it is impossible to "will" an erection, although sexual thoughts can cause erection. During
prolonged foreplay a man's erection may go away; this is normal, and is not a sign of lessening interest.
General health and physical exhaustion can affect erection; when very tired, a man may be able to have only
a partial erection, but still be able to climax. Erection is lost in two stages; the initial stage is very quick, but
usually leaves the penis firm enough to continue intercourse. The second stage is somewhat slower and is
effected by a variety of things including age (which tends to speed it), and arousal level before climax, with
higher (or longer) pre-climax arousal generally resulting in slower lose of erection
Although the head (or glands) of the penis is very sensitive to touch, touch alone does not bring about an
erection. The epicenter responsible for such essential arousal is actually within the brain. Only after the brain
receives visual, audio or mentally stimulating input will it transmit (via the central nervous system)
instructions to the smooth muscles along the penis to relax. Specifically the release of
nitric oxide in the corpora cavernosa relaxes the smooth muscles. At the same time, the
artery to the penis widen to twice its diameter, increasing the blood flow sixteen-fold,
and the veins which carry blood away from the penis are blocked. As a result, the two
spongy-tissue chambers in the shaft of the penis fill with blood and the penis becomes
firm. The corpora cavernosa, acting like a sponge, fill with blood. In
fact, the corpora absorb up to eight times more blood than when the penis is flaccid. As
your penis swells and lengthens, the filled corpora cavernosa press against the veins. The
veins surrounding the chambers are squeezed almost completely shut by this pressure. The
veins are unable to drain blood out of the penis and so the penis becomes rigid and erect.
This condition normally keeps this erection firm enough for intercourse.
At this most basic level this function is considered to be normal if a man is able to maintain his erection
sufficiently long to engage in satisfying intercourse and the subsequent ejaculation. The length of time a man
might stay continuously erect can be on the average be about 30 - 45 minutes. Of course the duration of his
erection vary greatly, in which case it may be a shorter or a great deal longer. After ejaculation or cessation
of further stimulation to the penis itself or to the brain excess blood will be allowed to drain away, while the
level of blood flow into the penis returns to normal. The penis once again becomes flaccid as it loses the built
up pressure.
Erectile quality or intensity may depend on the nature in which the brain is stimulated. Acts as simple as
kissing or "petting" are at times sufficiently arousing to bring about an erection. Viewing a sexually titillating
movie or photographs will arouse most men to erection. Beyond this the particular nature of erotic images
will have varying effects, as men tend to have a broad range of sexual tastes and desires. While some men
may become highly aroused by mundane stimulation, others thrive on ########.
The male libido is often receptive to a great variety of stimulation. To consider a man sexually dysfunctional
solely by measuring his arousal during intercourse, with a long term partner, is simply too limited as well as
illogical. Certainly there are men who are not only fulfilled, but thrive in life-long monogamous relationships.
This confirms the notion that there is great variation between the needs and sensibilities among men. It would
be a mistake however to insist that all men can achieve the same purpose, blissfully maintaining a long-term
relationship, which is both sexually and emotionally satisfying.
What if things aren't quite working that way. There are a number of conditions which may diminish or
otherwise influence this process, these are known and considered under one very general catch all term:
Erectile Dysfunction, which is technically defined as "the inability to achieve or maintain an erection
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sufficient for sexual intercourse". This is one of the most common sexual ailments in men. Although erectile
dysfunction can be primarily psychological in origin, for most men it's more likely a physical disorder, often
with some psychological overlay. While some men assume that erectile failure is a natural part of the aging
process and tolerate it; others find it devastating. Withdrawal from sexual intimacy because of fear of failure
can damage relationships and have a profound effect on overall well being for the couple.

The Massachusetts Male Aging Study measured several health related variables in 1290 men
aged 40 to 70 years. Erectile dysfunction was very common. Fifty two per cent of the men
reported some degree of impotence-mild in 17.1%, moderate in 25.2%, and complete in 9.6%.
Complete impotence was reported by 5% of men at 40 years of age and 15% at 70 years of age.

Over the past decades, the medical perspective on the causes of impotence has shifted. Common wisdom
used to attribute almost all cases of impotence to psychological factors. Now investigators estimate that
between 70% and 80% of impotence cases are caused by medical problems. It is often difficult to determine
if the cause of erectile dysfunction is physical or psychological, or even some combination. The following
may be helpful in understanding the difference.

Psychological impotence tends to be abrupt and related to a recent situation. The invidual may be able
to have an erection in some circumstances but not in others. The inability to experience or maintain an
erection upon waking up in the morning suggests that the problem is physical rather than
psychological.
Physical impotence occurs gradually but continuously over a period of time. If impotence persists over
a three-month period and is not due to a stressful event, drug use, alcohol, or medical conditions, the
individual may needs to seek medical attention from a urologist specializing in impotence.

In virtually every case of impotence, there are emotional issues that can seriously affect the man's
self-esteem and relationships, and may even cause or perpetuate erectile dysfunction. Many men tend to
fault themselves for their impotence even if it is clearly caused by physical problems over which they have
little control.

Anxiety has both emotional and physical consequences that can affect erectile function. It is
among the most frequently cited contributors to psychological impotence. Anxiety over sexual
performance is often referred to as performance anxiety and may provoke an intense fear of
failure and self-doubt. It can sometimes set off a cycle of chronic impotence. In response to
anxiety, the brain releases chemicals known as neurotransmitters that constrict the smooth
muscles of the penis and its arteries. This constriction reduces the blood flow into and increases
the blood flow out of the penis. Simple stress may even promote the release of brain chemicals
that negatively affect potency in a similar way.

Depression is strongly associated with erectile dysfunction. In one study, 82% of men who
reported moderate to severe erectile dysfunction also had symptoms of depression. Depression
can certainly reduce sexual desire, but it is often not clear which condition came first.

Problems in Relationships often have a direct impact on sexual functioning. Partners of men
with erectile dysfunction may feel rejected and resentful, particularly if the affected man does
not confide his own anxieties or depression. Both partners commonly experience guilt for what
they each perceive as a personal failure. Tension and anger frequently arise between people who
are unable to discuss sexual or emotional issues with each other. It can be very difficult for the
man to perform sexually when both partners harbor negative feelings.

Socioeconomic Issues like losing a job or having lower income or education increases the risk for
impotence.

Smoking (particularly heavy) is frequently cited as a contributory factor in the development of

impotence.

Alcohol has also been implicated in causing impotence. In small doses, alcohol releases
inhibitions, but in doses larger than one drink, it can depress the central nervous system and
impair sexual function.

Lack of Frequent Erections deprive the penis of oxygen-rich blood. Without daily erections,
collagen production increases and eventually may form a tough tissue that interferes with blood
flow. The spontaneous erection men experience while sleeping or awake may be a natural
protection against this process.

The Physical causes of Erectile Dysfunction

Blockage of Blood Vessels The primary cause of oxygen deprivation is ischemia, the blockage
of blood vessels. The same conditions that cause blockage in the blood vessels leading to heart
problems may also contribute to erectile dysfunction. For example, when cholesterol and other
factors are imbalanced, a fatty substance called plaque forms on artery walls. As the plaque
builds up, the arterial walls slowly constrict, reducing blood flow. This process, known as
arteriosclerosis, is the major contributor to the development of coronary heart disease.

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Diabetes may contribute to as many as 40% of impotence cases . Between one third and one
half of all diabetic men report some form of sexual difficulty.

High Blood Pressure Erectile dysfunction is more common and more severe in men with
hypertension than it is in the general population. Many of the drugs used to treat hypertension
are thought to cause impotence as a side effect; in these cases, it is reversible when the drugs are
stopped.

Parkinson's Disease As a risk factor for impotence, Parkinson's disease (PD) is an under-
appreciated problem. It is estimated that about one-third of men with PD experience impotence.

Multiple Sclerosis affects the central nervous system, also precipitates sexual dysfunction in as
many as 78% of males suffering for MS.

Prostate Cancer and its Treatments can damage nerves needed for erectile function.

Radiation the side effects of radiation therapy include most of those of surgery, but the risks for
impotence and incontinence are considerably lower.

Medications about a quarter of all cases of impotence can be attributed to medications. Many
drugs pose a risk for erectile dysfunction. Among the drugs that are common causes of
impotence are the following:

Drugs used in chemotherapy.

Many drugs taken for high blood pressure, particularly diuretics and beta blockers.
Most drugs used for psychological disorders, including anti-anxiety drugs, anti-psychotic
drugs, and antidepressants.

Physical Trauma, Stress or Injury

Injury : spinal cord injury and pelvic trauma, such as a pelvic fracture, can cause nerve damage
that results in impotence.

Bicycling : studies have indicated that regular bicycling may pose a risk for erectile dysfunction
by reducing blood flow to the penis.

Vasectomy : does not cause erectile dysfunction. When impotence occurs after this procedure, it
is often in men whose female partners were unable to accept the operation.

Hormonal Abnormalities : Hypogonadism in men is a deficiency in male hormones, usually due

to an abnormality in the testicles, which secrete these hormones. It affects 4 to 5 million men in
the United States.

Low Testosterone Levels : only about 5% of men who see a physician about erectile dysfunction
have low levels of testosterone, the primary male hormone. In general, lower testosterone levels
appear to reduce sexual interest, not cause impotence. A 1999 study, however, suggests that
testosterone levels are not an accurate reflection of sexual drive.

Lifestyle changes to help prevent Erectile Dysfunction

Maintain General Health : Because many cases of impotence are due to reduced blood flow
from blocked arteries, it is important to maintain the same lifestyle habits as those who face an
increased risk for heart disease.

Diet : Everyone should eat a diet rich in fresh fruits and vegetables, whole grains, and fiber and
low in saturated fats and sodium. Because erectile dysfunction is often related to circulation
problems, diets that benefit the heart are especially important.

Exercise : A regular exercise program is extremely important. One study reported that older men
who ran 40 miles a week boosted their testosterone levels by 25% compared to their inactive
peers. Another study found that men who burned 200 calories or more a day in physical activity
(which can be achieved by two miles of brisk walking) cut their risk of erectile dysfunction by
half compared to men who did not exercise.

Limit Alcohol and Quitting Smoking : Men who drink alcohol should do so in moderation.
Quitting smoking is essential.

Stay Sexually Active : Staying sexually active can help prevent impotence. Frequent erections
stimulate blood flow to the penis. It may be helpful to note that erections are firmest during deep

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sleep right before waking up. Autumn is the time of the year when male hormone levels are
highest and sexual activity is most frequent.

Kegel Exercises : The Kegel exercise is a simple exercise commonly used by people who have
urinary incontinence and by pregnant women. It may also be helpful for men whose erectile
dysfunction is caused by impaired blood circulation. The exercises consist of tightening and
releasing the pelvic muscle that controls urination

Changing or Reducing Medications : If medications are causing impotence, the patient and
physician should discuss alternatives or reduced dosages.

Psychotherapy and Behavioral Therapy Interpersonal, supportive, or behavioral therapy can be

of help to a patient during all phases of the decision-making process regarding possible methods
of treatment. Therapy may also ease the adjustment period after the initiation or completion of
treatment. It is beneficial to have the partner involved in this process. The value of sex therapy is
questionable. In one study, 12 out of 20 men whose dysfunction had a psychological basis and
who were advised to enter a sex clinic resisted sex therapy out of embarrassment or because
they felt it wouldn't help. Of the eight who entered therapy, only one actually achieved
satisfactory sex.

Treatment with medication

Viagra : is now prescribed in over 90% of erectile dysfunction cases. Studies indicate that it
helps 70% of patients achieve sexual function. In one 1999 study, overall male satisfaction was
65%. Not surprisingly, the best results occurred in men who had the fewest sexual problems
before treatment, but even men with severe erectile dysfunction had a 41% satisfaction rate. A
2000 study of men who had responded well initially to sildenafil found that 96% of them were
satisfied with the treatment after two to three years.

Administration and Effect Sildenafil is effective within 20 to 40 minutes. The drug

works

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Exercises for Maintaining a Steady Erection diaphragm tightens! At the same time there
is a slight pressure on the urethra. You have
A Couple of Hints Beforehand Concern-
ing Movement Execution:
to memorise this feeling because this is the Make all movements slowly and controlled,
tension that should be reached during all of without swinging and jerking. Swinging
the following exercises.
Where is the Potency Muscle? strong pressure on the coin as if you would movements put a high strain on the liga-
try to press the incuse together. Now also ments, joints and bony structures.
First of all get to know the anatomy of your imagine that a small cloth covers your penis.
body. Find out where the muscles are that Try to move the cloth in the direction of your
you want to train. Develop a feeling for the belly using the penis. Try harder! Do not for- Radius of Movement:
muscles and learn to differentiate between get your breathing and feel the flexed mus- The exercises should be performed using
the different groups of muscles. cles between the testicle and the anus with the whole movement radius possible for the
your fingers (Fig- Have fun when getting acquainted with
It is especially important, to feel the pelvic the potency muscles! muscles and joints. Through principle you
diaphragm and the IC muscles (= potency ure II) should know that strength increase and im-
muscles)(Figure I). These are the mus- proved endurance of the muscle is only valid
cles you should for the radius and angle trained during the
train! Intensify this performance of the exercise.
feeling of muscle
tension. Now relax
and just drop the Training Form:
Before you start the training:
thought about the When training you should always start with
cloth and the coin the easiest version of the exercise. If you
Certainly these ex- When performing the following exercises, it master the exact performance of the basic
ercises to feel the sit very important that you listen to your exercise, you can build on that and move on
body can also be Pelvic muscle
body. Don not force yourself, simply use to a more difficult version.
performed suing real strength!
things.
Choosing your Exercise
Figure 2 Try to relax before each training ses- Not only exercises that directly effect po-
sion to mentally prepare yourself for the tency are described below. A one-sided
Figure I work-out that is coming up.
Here a further exercise to get to know the training would lead to an imbalance between
pelvic diaphragm and the IC muscles: Sit the muscles that tend to waken and those
The movements at first should be light
The IC muscles are down on a chair, the legs are slightly apart. that rather tend to shorten. Such a muscular
The upper body is held in a straight position and slow. For the advanced training it is also imbalance would increase the risk to get hurt
flexed by the following important to keep a certain basic tension
exercise: (picture 2). during training. You do not want to harm
during all of the muscle training. your body but instead keep or even increase
Please take up a Your upper thighs
should make a your potency.
After finishing your training, take at
standing position. The
legs are about shoul- right angle. Now least a couple minutes of time to consciously To prevent a muscular imbalance, according
der width apart, the imagine you would relax. strengthening exercises should be added to
points of the feet are be sitting on a pil- the program.
slightly turned out- low filled with rice
wards. Keep your up- (or you can use a
per body upright. The 15 x 15 cm big
shoulders are slightly pillow filled with
pulled back (picture 1). 180 g of rice to do
the exercises real-
Imagine you are hold- istically). Breathe
ing a coin between the calmly and when
muscles of your but- inhaling imagine
tocks. It would fall Picture 1 how you suck the rice grains upwards with
down if you would not the bottom of the pelvis. Feel how the pelvic
activate your muscles. Try to put such a
Exercises
1. Squatting with Pelvic Swing
Purpose: Training the pelvic diaphragm and
IC muscles, buttocks and
upper leg muscles.
Starting Position:
Stand up straight, the legs
are shoulder-with apart.
Slightly bend your knees.
Movement Execution:
Increase the knee-bend a
little now so the upper legs
stay above the horizontal
(picture 3). Keep the back
Picture 3 straight during this motion.
Tighten the muscles of your
buttocks to bring the pelvis
forward in this position and
then straighten it out. Hold
this position and tighten
the muscles and the IC
muscles even more (pic-
ture 4). Loosen up and
move the pelvis back. Now
slowly return to the start-
ing position by straighten-
ing out your legs. But not
all the way! A certain
amount of tension should
be kept at all times. Re-
peat this exercise.
Picture 4
2. Pelvic Lift
Purpose: This is a very intensive movement
of the pelvic diaphragm and IC muscles,
muscles of the buttocks and the back exten-
sors.
Starting Position: Lie on your back, the
legs are angled, the feet are hip-width
spread, the soles of the feet are flat on the
ground, the hands are on the ground next to
the hips (Picture 5).
Picture 5
Movement Execution: Tighten the muscles
of your buttocks and the back extensors to
lift the pelvis off the ground. Hold this posi-
tion at the highest point when the upper legs
make on line with the stomach (picture 6).
Tighten the muscles of the buttocks as wells
as the IC muscles even more. Slowly return
to your starting position, keeping the but-
tocks always at one to two fingers widths off
the ground. Touch the ground with your but-
tocks, always keeping the tension in the
muscles. Repeat this movement. Feet and
shoulders are not moving during the entire
exercise.
Picture 6
Caution: If you suffer from back problems
consult a physician before doing this exer-
cise.
3. Leg Lift While Lying on the Side
Purpose: This excellent exercise strength-
ens the inner upper thighs and the IC mus-
cles.
Starting Position: Lie down on the ground
sideways and put your head on the loser
bent arm. Stretch out the lower leg and pull
the foot upward towards the body. Now the Picture 8
upper leg will be bent by 90 and put forward
over the lower leg (picture 7). You se the
upper hand to prop yourself up front. This Caution: The foot and the pelvis have to be
held vertical to the ground and moved that
way the body is in a stable position.
way as well. Do not support your head with
your hand, this could lead to a bending of
the spine. It is better to support your upper
body with the upper arm up front to stabilise
the body posture during the movement.
Picture 7
Movement Execution: Lift the upper stret-
ched leg up from the ground as far as
possible by flexing the muscles of the inner
upper thigh (picture 8) without moving the
upper body. In the final position, you in-
crease the tension for a short time and then
slowly move the leg back to the starting posi-
tion. Do not prop your foot on the ground for
support or the tension will be lost.
The descriptions of the exercises and the
pictures are from
VIGOROBIC- Increased Potency through
Specific Fitness Training
Meyer&Meyer Verlag, ISBN 1-84126-078-9
Exercises and Training Methods to Increase the Blood Flow (Circulatio... http://howtogeterections.com/2009/02/exercises-and-training-methods-t...

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Exercises and Training Methods to Increase the

Blood Flow (Circulation) and Oxygen Support in
the Penis
Posted on Feb 27, 2009 in Exercises

During all strength and endurance training exercises you should avoid using machines that cause perineal
pressure (onto the region between the testicle and the anus). This would cause a reduced blood supply to
the penis.

Different types of sports like rowing, running, stair climbing (stepper) and bicycling are suitable for
intervals training. When cycling only the use of a recumbent bicycle shows the effect wished for. When
cycling on a normal city bike, on the ergo meter and especially on a racing bike with its very hard saddle,
the oxygen support of the penis is even more decreased. This is because the point of the saddle squeezes
off the blood support to the penis. So, therefore please avoid sitting on a hard saddle.

How can the blood flow and oxygen support in the penis be increased?

The explanation for this is: when looking at the

vascular supply
of the penis (figure I), one sees that all penile
vessels start from bigger blood vessels that
eventually are responsible for the blood supply
of the upper thigh muscles. When intensively

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training the upper thigh muscles., the distribution

of the blood changes. After the end of the
training and with it the strain, all vessels are
opening up again and the outer genitals get
overcirculated.
This effect is only caused when the strain is put
purposely on the upper thigh. Rowing, however, puts a strain on the whole body and not exclusively onto
the legs. Therefore
the increase of the circulation during the rest interval is not quite as extreme as it is when doing sports for
the legs only.

Pattering

What is pattering? It is a fast running on the spot with a maximum use of the knee and the legs. You
have to move your legs as fast as possible. Bend your knees a little as this will increase the strain on the
upper thighs and bend the straight back forward a little (picture 1)

Interval Training Program

After running slowly for about 10-15 minutes, and hopefully having warmed
up well, you start with the first interval. Start pattering and try to reach
85-90% of your top performance. Try to keep this speed constantly for 30
seconds. Are you all worn out now? Then you should run slowly again.
Continue to run for 3,5 minutes using 50 60 % of your top capacity.
After that you start the hard training again and go to 85-90% of your maximum
capacity for 30 seconds. This is quite strenuous.
No try again to get the heart rate back down to 50-60% of your maximum
training intensity for 3,5 minutes. You repeat the 30 seconds exertion with the
3,5 minutes breaks a total of three times again. After the last load interval you
can leisurely finish running so your heart rate slowly goes down towards the
resting value. The circulation of the penis after this strenuous interval training
is at its maximum. So therefore please do not take a cold shower right away
but first relax for a certain amount of time.

An Overview of the Program is Shown here:

Load in Percent of the maximum

Time in minutes Training Phase
pulse
10 15 Warm-up 50 60
0,5 strain 85 90
3,5 recovery 50 60
0,5 strain 85 90
3,5 recovery 50 60
And so on. A total of five straining
phases
7 10 Cool down 50 60

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1. Lying Pump

This yoga exercise improves blood circulation throughout

your pelvis, and helps strengthen your back and core.

Lie down and press the small of your back into the floor.
Doing this allows you to use your abdominal muscles
without straining your lower back.

Raise your right leg slowly while breathing in. Keep your
back flat on the floor and let the rest of your body remain
relaxed.

Move your leg very slowly. No quick movements. Hold for

5 breaths. Lower your leg very slowly as you breathe out.

Repeat the same exercise on your left side. Then alternate

legs, repeating the exercise 5 to 10 times. Sounds easy?
It's a killer exercise if you do it right--slowly.

Basically, this is a weight lifting exercise. You should do no

more than 10 sets on your heavy-lifting days and 5 sets on
your light-lifting days.

2. Squats

Squats are by far the best thigh and hip exercise bar
none. Do them with your back straight. Use a mirror.

Squats not only build muscle mass in your thighs and

buttocks, which of course make lifting her easier, but as
they build muscle, they increase the demand for blood
from your heart throughout the day.

As a result, your groin receives more of the energy-rich

blood you need to maintain an erection.
Performing Reverse Kegel Exercises

Find a quiet and private place to practice your reverse kegels.

Youll need to take your time when you first begin, so be patient if you don
t feel like youre understanding the technique right away. Youll need to settle into a place without any interruptions.
Then, you will need to:

1. Relax the penile area completely and clear your mind of tension and anxiety.
You want to be calm and relaxed so that the blood can flow into your penis.

2. Begin contracting the penile muscles. Focus on contracting the muscles near the front of your penis
while keeping the rest of the pelvic area as relaxed as possible. The goal is to make your penis become
more stronger and more erect without actually having an erection.

3. Breathe deeply and slowly as you push out the muscles in the penile area and maintain focus
on strengthening only the top and lower end of the penis. Take note of how relaxed and loose
the muscles directly under your penis are.

4. Let go of the contraction and breathe more deeply as you exhale. Let your penis relax,
then take another deep breath and contract again. Make sure you are only focusing on the front of your penis; push out, hold

5. Repeat the cycle for at least 10-15 times per session so that you feel comfortable with the movement. The entire process
Tips for Performing Reverse Kegels

If youre a beginner at reverse kegel exercises, use some of these tips for better results:

Breathe deeply and suck in the air against the diaphragm during the initial stages to help you relax better.
Focus on relieving the contraction of the frontal penile muscles as if you are letting go.
You can experience the reverse kegel contraction while urinating; essentially,
you will want to focus on supplying the penis with more energy so that you urinate at a faster rate.
The process occurring here is the same as releasing the muscles when you are ejaculating.
Youll notice a significant increase in strength and in your contractions within a few weeks;
continue doing the exercises to build up more strength in the frontal area of the pelvis
Kegel exercises will also strengthen the bladder muscles, which can reduce your risk of
urinating during sexual intercourse and further enhancing your sexual experience.
If you experience any type of pain when you are performing these exercises, consult with your physician for a checkup.

Other Information About Reverse Kegels

Reverse kegel exercises can take time to master, but its important to practice them at least a
few times per week to learn the best technique that works for you. You will need to relax the
entire penile area in order to let the blood flow naturally before beginning the exercises. Its
important to focus on being very calm and relaxed so that there is no tension or stress built up in the area; after a few days o
Other Benefits of Kegel Exercises

Most people undertake kegel exercises for a more satisfying sex life; when a partner can maintain a
longer erection, the act of love making can be a more sensual and satisfying experience.
Reverse kegel exercises may also give men more confidence in the bedroom.
Performing kegel exercises regularly may also reduce the risk of prostate cancer
in some men; an unhealthy prostate typically results from a poor diet and inefficient circulation in the penile area.
Kegel exercises can help to keep the prostate healthy and performing at its optimal level.