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Prostate exercises with exercise pictures

Exercises for BPH in pictures

Therapeutic exercises for prostatitis or Prostate adenoma (in pictures)

These Physical exercises can prevent the development of prostatitis, and with congestive prostatitis, they help get rid of this disease. For older men, this therapeutic gymnastics prevents prostate adenoma or helps to stop its growth.

Therapeutic exercises are aimed at improving blood circulation in the pelvic area, which is an effective prevention of prostatitis and prostate adenoma.

What is the difference between prostatitis and prostate adenoma? Prostatitis, today, is most often diagnosed in young men. It is an inflammation of the prostate gland as a result of hypothermia, infection, or a sedentary lifestyle (congestive prostatitis). Prostate adenoma usually affects men aged 50 and older. Prostate adenoma is a tumor, an overgrowth of the prostate gland. It is believed that the cause of prostate adenoma are age-related hormonal changes in men. Also, the cause of this disease can be "neglected" prostatitis. Therapeutic exercises are not recommended during an exacerbation of the disease, although, due to discomfort, hardly anyone wants to do gymnastics during this period.

It is not necessary to perform the entire set of exercises, depending on age and physical fitness, you can choose some of the most comfortable exercises.

For starters, the simplest but most effective exercises to strengthen and prevent the prostate gland.

Anus retraction. This exercise must be synchronized with breathing: while inhaling, retract the anus, while exhaling, relax tense muscles. The exercise is performed 20 times, in the morning and in the evening.

Interruption of urination. It may seem strange, but this process can also be called physical exercise, since when it is performed, the pelvic muscle is tense. During urination, the jet should be delayed by straining a group of muscles located near the prostate. It is this exercise with prostatitis that, if performed regularly, improves the blood circulation of the prostate gland. In one approach, it is recommended to perform 30 such contractions, without lingering for a long time in a tense state.

Walking on the buttocks. Strengthens the muscles of the hips and small pelvis. The exercise is not difficult and it is advisable to do it a lot and often. Starting position, sitting on the buttocks on the floor, with outstretched straight legs, the back is even. It is necessary to try to move without the help of hands.

Walking on the buttocks with prostatitis and prostate adenoma

We begin to step forward, slightly helping ourselves with swings of our hands in time with the movement. We move forward, and then back to back. Walking on the buttocks also helps restore erection.

Tennis ball exercise can partially replace prostate massage.

You need to sit on a tennis ball with the crotch area and, with the support of your hands, maintain balance for 3-5 minutes.

At first, you may feel discomfort and even pain, but this is normal.

Sex.

The most enjoyable exercise. At the same time, both the lack of sex and exhausting sex marathons equally adversely affect the prostate gland. A sick man should avoid delaying ejaculation, the practice of coitus interruptus and abrupt cessations of frictional movements. This will negatively affect both the condition of the prostate gland and the well-being of the man.

During sexual intercourse and especially during orgasm, the muscles around the anus and prostate contract and relax in a certain rhythm, which is a good exercise for these muscles, and this is important for the treatment of prostatitis. Such muscle activity on the effect on the prostate is many times greater than the traditional massage of the prostate gland through the anus.

If the above exercises were aimed only at improving blood circulation in the prostate, then the following exercises, in addition to stimulating the work of the prostate gland, stimulate the entire circulatory system. This is especially important for congestive prostatitis.

Hip lift.

While inhaling, slowly raise the leg bent at the knee to a position in which the thigh is parallel to the floor. On exhalation, without touching the floor, tensing the gluteal muscle, take the leg behind the back. Lock the leg in the back position for 3-4 seconds. In this exercise, it is important to keep your back upright and not bend at the waist. Three approaches for each leg 10-12 times.

Hip lift for prostatitis and prostate adenoma

This exercise can be done at home or at work. If there are difficulties during the exercise, you can hold on to a support, for example, a door jamb.

Squats.

Starting position: legs wider than shoulders, feet are parallel, arms in front of you.While inhaling, slowly perform a shallow squat and fix the body in the lower position for 3-4 seconds. At the bottom point, it is necessary to keep the center of gravity on the heels. Two - three approaches for each leg 10 -12 times.

Squats for prostatitis and prostate adenoma

Push-ups. Everything is clear here. And it is not necessary to push up from the floor. According to his physical fitness and age, a man can use any surface: a chair or even a wall. Inhale down, exhale up.

Push-ups from the floor for prostatitis

Butt lift.

The "bridge" exercise, familiar to everyone since childhood. Lying on the floor, stretch your arms along the body. Bend your knees. Rest your feet on the floor.

Inhale and bend at the waist, straining the gluteal muscles. During the ascent, the muscles of the anus are also compressed. Hold in the upper position, maintaining static tension, for 1-2 seconds. Go down, exhale.

Bridge or butt lift for prostatitis

This exercise, in addition to stimulating the work of the prostate, also strengthens the gluteal muscles, therefore it is recommended by fitness instructors for both women and men.

Scissors with legs.

Lying on your back, press your lower back to the floor. The arms are extended along the sides of the body, the palms are pressed to the floor. The arms remain motionless during the entire exercise.

Exercise Scissors for prostatitis and prostate adenoma

Slightly bending your knees, raise your legs 15 cm off the floor. This will be your starting position.

Now lift your left leg 45, and lower your right leg down to a distance of 5-8 cm from the floor. Reverse the motion by lowering your left leg and raising your right leg without touching the floor. The legs move in a vertical plane. Perform the maximum number of repetitions for you.

-Scissors- with legs lying on the stomach. This is a variant of the previous exercise, performed in the same way, but only lying on your stomach.

Exercise Scissors lying on the stomach for prostatitis

In this case, the legs move in a horizontal plane. In terms of labor intensity and efficiency, it surpasses the previous version.

Back arching with support on the hands.

Lying on the stomach, leaning on the hands, the simultaneous lifting of the head, arms and legs with arching in the lower back. This is an easier version of the previous exercise. Do as many times as you can.

Back arching lying on the stomach with prostatitis

Bicycle. A very simple exercise. If a man, due to weak abdominal or back muscles, is unable to perform the previous three exercises, these simple movements can be performed.

Bicycle exercise for prostatitis

Lying on your back, raise your legs up and pretend to ride a bicycle, such gymnastics for prostate adenoma will help improve blood circulation in the tissues of the small pelvis.

Therapeutic exercises for prostatitis and prostate adenoma can be supplemented with poses from Indian Yoga gymnastics.

Lotus Pose.

In this position, the perineum is stretched, which helps to supply it with blood.

Lotus position for prostatitis and prostate adenoma

Stretch your legs forward. Grab your left leg and place your foot next to your right thigh. Then bend your right leg and push it into the space between your thigh and calf muscles. Now both feet will be between the thighs and calves of the legs.

To get a healing effect, you need to stay in it for 5 to 15 minutes after taking the pose.

Shoulderstand, birch. In this position, there is an outflow of blood from the perineum, which is important in case of pain relief from bursting in the perineum.

Birch pose for prostatitis and prostate adenoma

To take this pose, you need to lie down on the mat, relax, slowly straighten your legs and just as slowly raise them. The spine, pelvis and legs should take a vertical position. Support your back with your hands. Elbows rest on the floor, and the chin presses on the chest. The back of the deltoid muscles and the neck touch the carpet. Don't let your body sway, keep your legs straight. At the same time, the position of the body is maintained not by tension, but by maintaining balance.

Stretching exercise.

In this position, the lower back, buttocks, perineum and back of the thighs are very well stretched.

Stretching for prostatitis and prostate adenoma

Sit on the floor, straighten your back, stretch your legs. Lean forward and grab your big toes with your index fingers. Bend forward until your face touches your knees (or as far as you can). Try not to bend your knees, do not tear your heels off the floor. The arms are bent at the elbows and rest with the elbows on the floor. Tighten the abdominal muscles, this makes it easier to stretch the back and hips. Older or overweight men can hold their ankles.

To provide a therapeutic effect, one must remain in this position for 3 to 10 minutes. It is recommended to start with half a minute and gradually bring to a time acceptable to you.

Those who find it difficult to perform this exercise can do it alternately with one leg and the arm of the same name.

You can supplement the treatment complex for the prostate gland with another exercise, which is so familiar to many of us that we, performing it almost every day, do not even think about the healing effect that it has. This is walking up the stairs.

As tempting as it may be to take the elevator home at the end of the day, give it up and walk up the stairs. As you train, increase the load, first stepping over a step, and then after two or even three. Believe me, the best exercise to improve the tone of the prostate and its indirect massage is difficult to even come up with. In addition, along the way, you will improve the general physical properties of the body, increase its endurance and reduce fatigue.

Contrast shower on the perineal area. This procedure perfectly increases blood flow in the organs to which it is applied.

You need to do it like this - direct the stream from the shower to the crotch area and change its temperature as follows:

Warm water, temperature 40 - 45 degrees. - 30 seconds.

Cool water at room temperature - 15 seconds.

Do not overdo it with cold water, you can hurt yourself. The duration of the procedure is 3-5 minutes. The procedure is best done in the evening before going to bed.

Swimming

During swimming, all the muscles of a person are involved, so the blood actively circulates through the body. Also an effective tool for the prevention of prostatitis are cardiological simulators, in particular, an ellipsoidal simulator. Despite its simplicity, this simulator effectively accelerates blood through the body without shock loads on the joints.

It turns out that therapeutic exercises or special physical exercises are very important in the manifestation of symptoms of prostate adenoma. Adenoma or a benign tumor on the surface of the prostate is treated with conservative and medical methods. But still, with the help of folk remedies and special gymnastic exercises, the effectiveness of treatment improves quite a lot.

The need for gymnastic exercises for prostate adenoma

The male body, like any other, is subject to aging. It is this process that most often leads to hormonal failure in the body of a man. Such a violation leads to the formation of an adenoma. A complication of a prostate tumor is characterized by symptoms such as frequent urge to urinate. But then urine can come out intermittently or, in general, stop. This is a signal that an increase in the adenoma has occurred, as a result of which the duct has blocked. In this case, the problem is solved surgically.

Yes, the use of drugs and surgery are considered the most common methods in the fight against adenoma. But there is another method that not only helps with treatment, but also with prevention.

Symptoms indicating prostate adenoma appear in every third man over the age of 50 years. But after reaching the age of 65, this disease is diagnosed in 90% of males.

Quite often, at this age, many men have a number of contraindications for a surgical operation. In this case, therapeutic gymnastic exercises will not only have a beneficial effect on the body of a man, but also stop the growth of the tumor. Indeed, with the help of therapeutic exercises, blood circulation in the pelvic area improves, and this is very important both in the treatment of adenoma and in the prevention of its occurrence.

Programs of special gymnastics in case of illness

In the treatment of prostate adenoma, experts recommend the following exercise programs:

• program of complex exercises of static gymnastics;
• complex exercises of dynamic gymnastics;
• a complex of physical activities for the whole body.

The main goal of performing static exercises is to keep the muscles of the abdominal cavity in good shape and the organs located in the pelvic area as best as possible.

The long-awaited result can be obtained only with regular exercise, it is advisable to repeat them throughout the day. This complex is especially useful for men who spend most of their working time in a sitting position.

With this complex:

• the outer and inner thigh muscles are strengthened;
• there is a strengthening of the muscles of both the abdomen and the press;
• the muscles of the perineum are strengthened.

When performing a knee-elbow stand, kneel, focus on your elbows and hold on for a couple of minutes. In a sitting position, squeeze your knees until a slight tremor appears, pull in your stomach and stay in this position for no more than a minute.Lying on a soft rug, lift your legs up, while keeping your buttocks off the floor. Hold this position for as long as you can. This fairly simple exercise helps to strengthen the muscles of both the upper and lower abs.

Dynamic gymnastics exercises are aimed not only at alleviating the condition of a man during a difficult period of treatment, but also at raising his mood and getting a charge of the necessary energy:

Other useful physical activities

There are quite a few physical exercises for prostatitis and adenoma. From the entire proposed list, you should choose the most suitable for yourself, because they are all aimed at improving the condition of the prostate gland.

The most enjoyable exercise is sex. In case of diseases of the prostate gland, sex is not canceled, but during it one should not delay ejaculation, do not interrupt sexual intercourse, and do not abruptly stop frictional movements. When sexual intercourse lasts, orgasm occurs, the muscles located around the prostate and anus experience contraction and relaxation in the required rhythm. This is a great workout that has a positive effect on the prostate and even gives a better effect than traditional massage.

A positive effect in the treatment of prostate adenoma can be obtained by performing poses from the Indian therapeutic yoga exercises. The well-known lotus position shows a healing effect if its duration is from 5-15 minutes. With the help of the birch exercise, you can relieve pain in the perineal area due to blood flow. Stretching on the floor also helps a lot. You can be in this position from 30 seconds, then bring it to the required time for 3-10 minutes.

Don't use the elevator. You should climb the stairs, first skipping one step, then two and even three. This is the best exercise to improve prostate tone as it is an indirect massage. In addition, the general condition of the body of a man improves, endurance increases, and fatigue decreases.

An excellent result can be obtained with the help of hippotherapy. When walking on a horse, a person not only approaches nature, but a man achieves maximum strengthening of the muscles of the small pelvis. This is not only useful, but also a very pleasant gymnastic procedure.

The combination of such procedures as massage, bath, herbal medicine, therapeutic exercises is not only an excellent preventive measure for prostate adenoma, but also another method that allows a man to get closer to recovery. Therefore, even after curing adenoma, you should not refuse to perform therapeutic exercises. After all, they are able to get rid of other diseases, and with their help, male power will be at its best.

Prostate adenoma is characterized by the growth of prostate tissue due to hyperplastic cells. The main symptoms of the disease include the appearance of frequent urge to empty the bladder, interruption or cessation of urination. In this case, the way out of their situation becomes an appeal to surgical care. But you can use the preventive method. So, gymnastics with prostate adenoma helps to restore impaired blood circulation in tissues damaged by adenoma.

The role of exercise in the treatment of prostate adenoma

Body weight control and physical activity are important in prostate health. Maintaining a healthy lifestyle and special gymnastics will help a man prepare for surgery or quickly restore his body after prostate removal. In a study of men leading a sedentary lifestyle and those engaged in moderate to vigorous physical activity daily, the second group had a lower risk of prostate adenoma. A relationship has been found between light exercise and a reduced risk of disease. One theory has been the effect of physical activity on prostate growth through changes in hormonal levels or improved cardiovascular function. The duration of the rehabilitation period also depends on the complexity and type of operation. After about 2 months, patients can return to their usual way of life, gradually increasing the load. The best option would be sports activities that strengthen the body (swimming and walking). But it is better to postpone sports with sharp shakes, jerks and jumps, associated with excessive pressure on the pelvic region.

Special exercises

Specialized gymnastics for adenoma will allow you to quickly prepare for treatment or recover from it. Urination control will help restore Kegel exercises and strengthen the muscles of the pelvic region. All exercises are divided into 3 parts: 1 - slow compression, 2 - contraction, 3 - pushing. With a slow contraction, the muscles of the pelvic region are slowly tightened and held in this position for several seconds.After relaxation, the exercise should be repeated for 10 times. In the second part of the Kegel gymnastics, you must quickly strain and relax the muscles of the perineum and the genitourinary system. The third part of the exercises is based on pushing, that is, you need to push, as if emptying the body.

Kegel is a gymnastic complex, which consists of 3 parts. First, each part must be performed 5-10 times, and the complex - up to 3 times. Gradually, you need to increase the number of approaches in each part for every fifth week, until the number of repetitions is 40 pieces. Doctors may recommend Kegel exercises after surgery.

Complex of exercises

In the treatment of the prostate, exercises are used that strengthen the abdominal muscles and improve blood circulation in the pelvis. First you need to lie on your back, raise two legs up and hold them upright for a long time. After that, the legs go down. You need to repeat the exercises several times daily. With the help of push-ups, a man will be able to improve the condition of his muscles and the whole body. A fascinating and simple exercise is walking on the buttocks. To do this, you need to sit on the floor, stretch your legs and try to move around without fixing your body with your arms and legs (to crawl along the surface). The exercise can be done countless times. Static gymnastics that strengthens the muscles of the hips, pelvis and abdomen is suitable for patients who lead a sedentary lifestyle, but the exercises should be done regularly. You should sit on the floor, draw in your stomach and press your knees. In this position, you need to stay until your knees tremble. This exercise is convenient because it can be performed in any conditions. Another simple exercise is the bicycle. But it is more selected for young patients. In the lying position on the back, the legs rise above the floor, and riding a bicycle is depicted in a circular motion. This exercise is aimed at increasing blood circulation in the pelvic area. You can partially replace prostate massage with a tennis ball exercise. You need to sit on the ball with your crotch and use your hands to keep your balance for 3-5 minutes. At first, patients feel discomfort and pain, then everything goes away. Raising the hip. In a standing position while inhaling, slowly raise the bent leg until the thigh is parallel to the floor. On exhalation, without touching the floor of the feet with tension in the gluteus muscle, you need to take your leg back and fix it for 3-4 seconds. The back should be vertical and should not be bent at the waist. Do 3 sets for each leg 10 times. Of course, physical exercises for prostate adenoma are different. But when performing them, one must remember about medical indications. Surgery or drugs are more effective treatment for prostate adenoma, and physical activity can be attributed rather to preventive measures that will help with impaired blood circulation in the surrounding tissues. Also, physical exercises will be useful for patients with contraindications. Undoubtedly, gymnastics cannot replace surgery, but it will still be useful. The main condition for its implementation is a reasonable approach to the implementation of the program so that the classes are not exhausting. If a man cannot perform some exercises, then you can choose others. All classes are best done in the morning 1-2 times a day. Additionally, you can do hippotherapy (30 minutes of skating), yoga. When doing yoga, squats are done with a tilt and rise, uniform inhalations and exhalations.

Charging from prostatitis

Many people have no idea about the causes and consequences of prostate disease, how effectively prostatitis exercises can be used in the fight against this common ailment. Most men, for various reasons, hide their illness until the last moment.

Not taken timely measures to prevent and cure it are fraught with exacerbation and development of the chronic form of the disease - prostate adenoma, as well as a decrease in potency in men.

According to statistics, only in the last twenty years the number of patients with this diagnosis has doubled. Every second man on the planet is susceptible to this disease, and according to some reports, their number is 75-85%. Medical institutions are sounding the alarm about the increase in the number of patients among young people.

Types of therapeutic exercises

An active lifestyle and a kind of therapeutic exercises are an addition to the drug treatment of the disease, accelerating recovery. It is not necessary to wait for the manifestation of the disease, physical exercises are also necessary to prevent it. These procedures do not require much time, special equipment.

Improving the functioning of the organ and preventing the disease can be achieved by sufficiently effective and affordable means:

• Kegel exercise;
• Interruption of urination;
• Walking on the buttocks;
• Exercise on a tennis ball;
• Squats;
• Push-ups;
• Bicycle exercise;
• Scissor legs;
• Back arching;
• Raising the hips;
• Butt lift

Kegel exercise

One of the effective means to improve the performance of the gland, prevent prostatitis, and increase erection are Kegel exercises based on the retraction of the anus. Along with urinary retention, they also help people who are prone to premature ejaculation.

The process consists in tense contraction of the muscles of the anus on inspiration and relaxation on exhalation. These actions are accompanied by holding the breath and tense muscles for a few seconds, the number of repetitions is up to 20 times in the mornings and evenings.

Urinary retention

This technique is carried out using approximately the same technique as with the method just considered. The stream of urine is delayed by contraction of a group of muscles in the prostate region. The number of interruptions is gradually adjusted to 30 times per approach. By regularly applying this type of training, you can improve the blood circulation of the gland, which has a beneficial effect on its functionality.

Walking on the buttocks

This exercise is an effective exercise for prostatitis. It favorably affects the general condition of the muscles of the pelvis, thighs, helps to strengthen them. The movement technique is not difficult to perform, it can be used regularly and intensively.

It is performed while sitting on the buttocks, keeping the back straight, stretching the legs forward. From this initial state, attempts are made to walk back and forth, assisted only by waving the arms. This gymnastics is considered the best for prostate adenoma, restores potency.

Tennis ball exercise

This type of gymnastics to some extent replaces prostate massage. It consists of sitting astride a ball for a few minutes. Some pain in the perineum and physical exertion spent to maintain balance produce a beneficial massaging effect.

Squats

The difference from regular squats lies in the execution technique. The starting position is as follows: the legs are shoulder-width apart, the feet look parallel, the arms are extended forward. On inspiration, we begin a slow and shallow squat. The body is fixed in the lower position for 4-5 seconds, the center of gravity is placed on the heels. Enough 3 approaches a day 10 times.

Oddly enough, push-ups have a positive effect on prostate health. The intensity of the load depends on the physical fitness of the person - less prepared and older people can start pushing up from a chair or wall.

Bicycle exercise

This exercise is easy enough to perform, so it is recommended for people with weak abdominal and back muscles. It consists in simulating riding a bicycle while lying on your back, with your legs up. Improves blood circulation in the lumbar region.

Scissors with legs

Lying on your back, begin to raise your legs with slightly bent knees. In the position of the legs at a distance of 15-20 cm from the floor, alternating movements of the legs up and down are made, one leg rises, while the other falls. The number of movements in one approach is not limited.

A more difficult version of this exercise is to perform it while lying on your stomach. The difference in this case is that the movement of the legs occurs in a horizontal plane.

Back arching

This exercise, also called the "boat", is considered a lightweight version of the second version of the scissors with the legs. With a similar initial position, the movements of the head, legs and arms begin at the same time, arching the back. The maximum number of repetitions depends on the preparedness and age of the person.

Hip raise

In a standing position, slowly raise the leg until the thigh is parallel to the floor, tensing the muscles of the buttocks, take the leg back and fix it in this position for 3-4 seconds. Repeat three times, 10 times on each leg.

Butt lift

In the supine position with legs bent at the knees, make a bridge - while inhaling, bend and raise your back while straining the muscles of the buttocks and anus. After 2-3 seconds, lower yourself on the exhale.

General exercise

In addition to special gymnastics, active physical exercises can be used as a preventive measure. Jogging, walking, cycling and horseback riding serve to improve overall health.

Hiking or horseback riding, cycling has a positive effect on the general emotional mood of a person, which has a beneficial effect on well-being.

As an effective physical exercise that strengthens all muscle groups of the human musculoskeletal system, we can recommend climbing stairs. For young, energetic men, a good workout, a general strengthening effect, as well as a positive effect on prostate function provides stepping through two steps. People without training, the physically weak and the older age group can choose a gentle mode of movement, with a rest halfway to their floor.

As you can see, all exercises do not require special preparation, a lot of time, special equipment. The main thing is to use them regularly, but not to overstrain.

Contraindications

Although physical exercises that have a beneficial effect on the function of the prostate gland also have a positive effect on the general condition of a person, in some cases you should refrain from them. It is recommended to suspend therapeutic exercises:

• With a sharp exacerbation, when rest is required; at high temperature;
• If blood pressure has increased in patients with hypertension;
• In violation of the heart rhythm in patients with cardiovascular diseases.

Conclusion

No matter how much the benefits of therapeutic exercises are praised, it is impossible to achieve complete recovery and restoration of prostate functions without an integrated approach and a combination of physical exercises with drug treatment. But it is best to prevent the disease with preventive measures.

One of these means is a regular and balanced sex life. Moreover, it is effective not only for the prevention of the disease, but also for its treatment. Muscle contraction in the anal region and near the prostate gland during intercourse, and especially during ejaculation, improves blood circulation, increases the tone of nerve cells, not to mention the general emotional upsurge of a person.

The best exercises for prostatitis

The main reason for the development of prostatitis is stagnant processes in the prostate gland. The disease develops against the background of impaired blood circulation and lymphatic drainage in the pelvic organs.

Physical exercises for prostatitis are aimed at normalizing these processes and strengthening the pubococcygeus muscle. The daily performance of simple gymnastics is shown both for the prevention and treatment of the disease.

Kegel Exercises

You can do Kegel exercises as a warm-up. Contrary to popular belief, such training is shown not only to women, but also to men.

The advantage of exercise is its simplicity. You can do the workout anywhere, even at work.

These exercises are the best prostatitis prevention for people with a sedentary job. They strengthen the pubococcygeus muscle and improve local blood circulation. You can contract the pubococcygeal muscle and anus in any position. It is recommended to change the starting position from time to time, contracting the muscles while lying down, sitting on a chair or squatting.

"Pelvic pendulum" and "bridge"

The following exercises are notable for their simplicity and effectiveness.

"Pelvic pendulum" is performed while standing. It is necessary to spread your legs, put your hands comfortably on your belt and sit down deeply. From this position, forward and backward movements are made. The body is motionless, only the pelvis works. On inspiration - the maximum movement forward, on exhalation - back.

The exercise "bridge" is done lying down. The shoulder blades are pressed to the floor, the legs are bent at the knees. It is necessary to pull the feet as close to the buttocks as possible. From this position, while inhaling, the pelvis rises as high as possible, while the buttocks are tense, and the upper body is motionless. As you exhale, relax your buttocks and lower your pelvis to the floor. To complicate the exercise, you should linger in the upper position for 10 seconds.

Another elementary exercise is the simultaneous tension of the anus and thighs in the prone position. The buttocks are pressed to the floor.

Such simple physical exercises for prostatitis should be repeated 10 times daily, gradually increasing the number of repetitions.

Squats for prostatitis

Squats help strengthen the pelvic floor muscles and improve local blood circulation. It is recommended to perform 3 types of exercise.

• Classic squats - legs wide apart, the pelvis drops perpendicular to the floor. Be sure to ensure that the knees in the lower position are on the same level with the feet, but do not go forward;
• Half squat. It is performed as if a person wants to sit on a high chair, but has recently changed his mind and straightens up. In the lower position, you should linger for 5 seconds;
• "Plie". The exercise came from ballet. Legs are widely spaced, feet look to the sides.It is necessary to sit down as deeply as possible, lingering for 5 seconds. You can complicate the task if you perform squats while standing on your toes. To maintain balance, you can hold your hands on the back of the chair;
• Stand near the wall, pressing against it with your buttocks and back. From this position, slowly squat down without breaking away from the wall. When performing the exercise, the knees should be closed;

It is recommended to do 10 repetitions of each exercise daily. In the early days, muscle pain may appear.

Useful tips

To reduce secretion stagnation, any physical activity in which the pelvic muscles are involved is indicated. Static loads on this area and stretching have a good effect.

With inflammation of the prostate, you can do yoga or do exercises on a fitball. The main thing is the regularity of training. Simple physical exercises for prostatitis do not require special training, they do not require sports equipment. Charging will take no more than 10 minutes a day, and some exercises can be performed in any environment, including work.

Regular gymnastics, a balanced diet and drug treatment will bring tangible results, if they are not neglected. As a bonus, a man will quickly notice an improvement in potency, as this directly depends on the tone of the pubococcygeal muscle.