Physical activity as a remedy for BPH

One of the causes of an adenoma (a benign tumor of the prostate gland) is blood stasis in the pelvic area. And not only the age of a man, but also a sedentary or sedentary lifestyle, greatly contribute to this. Medicine has undoubtedly proven the positive effect of remedial gymnastics, physical education on the health of the prostate gland.

The goal of physical therapy is to eliminate stagnant processes in the prostate gland, create abdominal pressure drops, as a result of which the prostate is massaged naturally, blood circulation improves and its flow to the pelvic organs increases. Gymnastics for prostate adenoma, including static and dynamic loads, helps relieve inflammatory processes, reduces pain and reduces the likelihood of further development of the disease.

General rules for men who decide to put in some effort and devote a small part of their time, but every day, for activities that will improve their quality of life, are as follows:

• before starting workouts, you should definitely consult a doctor, agreeing with him the set of physical exercises performed for prostate adenoma;
• Before starting a workout, do at least a small warm-up of the whole body;
• exercise for BPH will only be beneficial if you control your well-being and avoid physical overload;
• training should be carried out regularly, even after improving health, and do not expect immediate results, this is a long process;
• in physiotherapy exercises, it is necessary to alternate gymnastic exercises that require loads with relaxing;
• try to maintain correct breathing: exhaling with effort and inhaling while relaxing the muscles.

Performing some of the physical exercises recommended for adenoma and prostatitis requires certain skills, and you should not despair if something does not work out right away. Patience and maximum effort during training will definitely lead to the desired result.

Static Exercises

These exercises for prostate adenoma improve the blood supply to the muscles of the perineum and thighs, which has a positive effect on the condition of the prostate gland, improves the tone of the bladder.

Standing

1

• Spread your legs wider than your shoulders, and bend in a half-squat, straighten your back, arms on your hips or can be crossed over your chest;
• Tighten the area of the perineum and muscles of the buttocks;
• Stand in this position for 1-2 minutes.

2

• Spread the legs at the distance of the feet;
• Bend your legs, as if sitting on an imaginary chair, bend your back;
• Sitting this way from 30 seconds to 1.5 minutes.

3

• Raise and bend one leg at the knee, pull the toe of the foot slightly towards you. The arm corresponding to the leg is up, the other is down;
• The body is straight, the body is trying to pull like a string;
• Stand in this position for up to 1 minute, then on the other leg. The total training time is at least 5 minutes. Raise your leg in front of you

4

• Raise your leg in front of you at an angle of 90o;
• Tighten your crotch and buttocks as much as possible;
• Hold in this position for up to 1 minute;
• Alternate positions with changing legs;
• Total time in up to 5 minutes;

5

• Take the leg to the side, performing a lateral hold, pull the toe towards you;
• Trying not to tilt the body, stay in an accessible position for 1 minute on each leg.

Lying

1

• Lying on your back, place your arms at an angle of 45o in relation to the body;
• Raise your legs to a small height, keeping them in this position as long as possible (starting from 30 seconds and bringing the duration up to 1 minute through training);
• With short breaks, do this activity for up to 5 minutes.

2

• Lying on its side, one hand, resting on the floor, supports the body in an elevated position, the other behind the head;
• Raise your leg up at least 10 times;
• Roll over on the other side and raise the other leg;
• Workout in 5 sets.

Dynamic Exercises

Active leg movements and contraction of the urogenital diaphragm muscles improve blood circulation in the small pelvis, prevent inflammation in them, promote better adrenal glands, and tone up general well-being.

Lying on your back

1

• Bring the heels of the extended legs together, you can put a roller under the head;
• Slowly and smoothly, trying not to lift your heels off the floor or spread your feet, bend your legs, and at the same time spread your knees as much as possible;
• The same movement in the opposite direction with the legs brought together, the feet remain together;
• 15-20 reps.
• Important! Move slowly.

2

• The same position, but the knees are bent at an angle of 45o, knees together;
• Slowly spread as far as possible and then bring knees together;
• Do 15 times. Advice! Bringing your knees together, if possible, strain the inner muscles of the thighs and groin area, but no effort is required to stretch the muscles.

3

• Bent knees should be shoulder-width apart;
• While inhaling, raise the pelvis, core and hips so that they are in the same plane;
• While straining and contracting the muscles of the buttocks, keep the body in this position for 3-4 seconds;
• As you exhale, lower the pelvis;
• Finish the workout after 10-12 reps.

4

• Raise your legs and alternately flex and extend them, like on a bicycle;
• Do up to 5 minutes.

5

• Raise and bend your legs at the same time;
• Expand as far as possible and then gradually bring them together, then take the starting position;
• Do 10-12 reps.

6

• Extend your legs and bring them together;
• Spread and pinch your feet at a fast pace;
• 50-60 times in 4 approaches, with an interval of 1-2 minutes.

Lying on your stomach

1

• Bending at the knee, slowly raise the leg to a small height, then also gently lower it down until it relaxes;
• Alternate at least 6 times with each leg, bringing up to 12 reps with subsequent workouts.

2

• Try to lift your legs off the ground as high as possible while raising your arms;
• Execute as many times as possible;

Sitting on the floor

• Lean on the floor with your hands slightly behind;
• Raise your legs to your chest without spreading them apart;
• Do up to 4 sets of 30-50 times, with an interval of 1-2 minutes;
• To increase the load, you can try to perform without resting your hands on the floor.

Standing

1

• Starting position - feet shoulder-width apart;
• In slow motion, do shallow squats and lifts, keep your hands in front of you;
• Workout consists of 6-12 reps;
• Important! Do not straighten your legs when lifting;

2

• The starting position is the same;
• Squat and exhale while inhaling;
• Bend your back and spread your knees to the side;
• Take a breath and hold your breath a little;
• Straighten your back and, after exhaling, return to the starting position;
• Perform non-stop as you feel 25-50 times.

With the ball

1

• Sitting on any ball, the size of a football, and resting your hands on the floor, roll the ball from your buttocks to your thighs;
• Perform a gymnastic exercise for up to 1 minute.

2

• Lying on the floor, bend your legs so that your hips are perpendicular to the floor, and rest them against the wall;
• Clamp the ball between the knees, periodically apply efforts to compress it on exhalation and relax the muscles on inhalation;
• Do up to 12 times in 3 sets.

3

• Ball Squat;
• Execute 30-40 times.

Kegel Exercises

These are special exercises that stimulate the work of the figure-eight muscle, which is attached to the anus at one end, and grabs the base of the penis with the other. Systematic exercise will have a positive effect on the condition of the pelvic floor muscles, improve prostate health, and control sexual intercourse.

1

• Sitting on the floor, arms outstretched or bent at the elbows in front of you;
• Alternately rearranging the buttocks, step forward and also backward;
• Try to make the step amplitude as large as possible;
• Perform 30-50 steps with each buttock;

2

• Sitting or lying down, slowly contract the muscles of the perineum, as if trying to stop urination;
• Try to bring one contraction to at least 3 seconds;
• Do 10-12 contractions of 5 repetitions, daily, with increasing contractions for a month up to 30;
• The same, but at a fast pace. When doing daily, alternate between fast and slow paces.

3

• Muscle contraction, similar to what is done during defication and urination (pushing);
• Perform 10 push-ups 5 times daily, also building up to 30 contractions.

Physiotherapy, in combination with massage and medication, significantly increases the chances of improving men's health. These physical exercises for prostatitis and adenoma will be useful not only for treatment, but also for prophylactic purposes for men of any age.