Exercises for the prostate: how they are useful. Gymnastics and exercise for the prostate in men Exercises for training the prostate

Prostatitis is a disease that most men do not pass. Whether it will go into the chronic stage or be cured at the initial stage, directly depends on the attentiveness to the state of one's health. Exercises for prostatitis solve the issue of congestion, the main cause of this disease. If there is a means to eliminate not the effect, but the cause, a reasonable person will always use this.

How to force yourself to do exercises with prostatitis

Every person is suggestible to some extent. If he repeatedly hears the same thing, he begins to believe it. But a reasonable person does not believe in a word, but pays attention to this persistently offered information, and checks its plausibility as much as possible.

Men use logic to assess situations and circumstances. To make a decision, they need to make sure that it (the decision) is fully justified.

Almost everyone knows about the benefits of therapeutic exercises for prostatitis. But not everyone includes a set of exercises in their daily schedule.

The reason is that most men need solid evidence that his time and efforts will not be in vain. It is much easier for many to take the pills prescribed by the doctor and wait for recovery than to change their lifestyle by including systematic exercises of dubious, in their opinion, usefulness.

To make a firm decision about the beginning of a new period of life aimed at combating the disease, complete clarity will help in what happens to the prostate during the exercise and how useful it is for it.

What kind of prostatitis will exercise cure

It is important to understand that there are two main causes of prostate disease:

Violation of blood circulation, leading to congestion;
Infection.

We conclude: therapeutic exercises for prostatitis is necessary.

There are sets of exercises that are effective for chronic and acute prostatitis. But in the latter case, physical activity must be combined with antibiotics. There are sets of exercises recommended at the initial stage of the disease.

It is necessary to decide which complex is suitable in this particular case, and proceed with the implementation of your decision to regain men's health and preserve it.

When performing an exercise for prostatitis, the following occurs in the prostate gland:

The muscles surrounding the prostate and the prostate itself (it is partly a gland and partly a muscle) contract;
Stimulates blood flow in the vessels;
The blood begins to remove stagnation products;
Cell nutrition is normalized.

Exercises for the treatment of prostatitis at home are simple and do not require significant physical effort. For those men who have to sit a lot, a special "sitting" gymnastics has been developed.

4 exercises for the treatment of chronic prostatitis

This set of exercises was originally developed by osteopaths to get rid of problems in the hip joints. In the process of practical application of gymnastics, it was noticed that it surprisingly actively stimulates the prostate gland and increases potency. Over time, it turned out that this set of exercises helps to get rid of prostate adenoma and has a positive effect on all areas of men's health.

There are contraindications:

Postoperative period;
Exacerbation of diseases of internal organs;
Increased body temperature;
Infectious and viral diseases;
The first six months after a heart attack and stroke;
Aortic aneurysm.

You can do exercises with a gradual increase in load and carefully monitor your well-being:

With inguinal hernias and hernias of the abdomen;
With intervertebral hernias;
With increased pressure (with pressure monitoring before and after gymnastics);
With exacerbation of prostatitis.

Basic requirements: all exercises of the complex are performed on a fairly hard surface, a small pillow is placed under the head. Gymnastics is done smoothly, avoiding "jerk" movements.

1st exercise

In the prone position, stretch the arms along the body;
Lightly lean on the feet, slowly and smoothly begin to bend the knees. Pulling your legs towards you, at the same time spread your knees as far as they can;
Return the legs to their original position;
Repeat at least 12 times. Optimally - 15-20 times.

2nd exercise

Lying on the floor, stretch your arms along the body. Legs are bent at the knees, feet together;
Slowly and evenly spread the knees as much as possible;
Return the legs to their original position, slightly straining the legs. With a little effort, press the knees to each other at the final stage of the movement;
Start with 10 approaches, bring up to 15-20.

3rd exercise

It is performed in the supine position, arms along the body;
They bend the right leg at the knee and slowly raise it up, then, slowly, lower it. No need to try to raise the leg as high as possible. This is not required;
Repeat similar movements for the left leg;
For each leg, you need to do 6-12 exercises.

4th exercise

Perform standing, feet shoulder width apart;
Slowly, without haste, do shallow squats, while stretching your arms in front of you;
When moving up, the legs do not fully unbend at the knees;
In this exercise, it is important to do squats of small amplitude, shallow. The whole complex is performed without fully unbending the legs at the knees;
Repeat 6-12 times.

This therapeutic gymnastics can be done at any time of the day.

Exercises for congestive prostatitis

The main goal of any therapeutic gymnastics is to activate blood circulation. The purpose of exercises for prostatitis is to “disperse the blood” in the pelvic area. When performing exercises, it is important to adhere to the following recommendations:

Do not interrupt the movement, moving from one exercise to another and between sets of the same series (stimulation of blood circulation will be more effective if the load on the muscles is continuous);
An excellent result is the appearance of a feeling of warmth in the pelvic area, so you need to strive to achieve this result;
When performing any exercises from prostatitis, you can simultaneously squeeze and unclench the muscles of the anus, which will provide an additional effect in eliminating congestion in the prostate gland;
Before starting therapeutic exercises, it is advisable to warm up the whole body with a series of simple movements, thereby stimulating blood circulation throughout the body.

1st exercise: "walking" on the buttocks

Performed sitting on the floor. Alternately lifting the hips, move the body forward. In this exercise, the focus is on fluidity of movement. In this case, the load in the pelvic area will be more significant.

2nd exercise: squeezing the ball between the thighs

There are two variations of this exercise: squeezing the ball with your hips while lying and standing. Any of them has the same effect on the prostate: it stimulates blood circulation. There are different recommendations for the speed of performing squeezing movements. Some experts advise doing it slowly, others - quickly, in series of 15-20 movements. You can choose the pace of classes that you like best.

3rd exercise: pulling up the legs on weight

They sit on the floor on the rug, the body is slightly tilted back. The legs are extended. Hands rest on the floor;
Raise the feet 10-15 cm above the floor surface;
Pull your legs towards you, bending your knees. If a physically prepared man feels that this load is not enough for him, he can simultaneously spread his arms to the sides or stretch them in front of him;
Repeat 10-20 times.

4th exercise: active foot movements

Lie on your back, stretch your legs;
They begin to spread and reduce the feet, gradually accelerating the pace;
Repeat movements for 1-1.5 minutes.

5th exercise: jumping

Performing this exercise for prostatitis, they strive to tighten their knees as high as possible. It is desirable that in the jump they are at chest level. For one approach - 10 jumps. Do 2-3 approaches.

6th exercise: running in place

While running, try to raise your knees so that they are at chest level.

Exercises to prevent prostatitis

This set of exercises is effective not only for the prevention of prostatitis. It can be performed at the initial stage of the development of this disease.

You will need a gymnastic rug, or a thing that replaces it.

1st exercise

This exercise is effective not only for the treatment and prevention of prostatitis, but will also help with hemorrhoids and rectal problems.

They kneel, feet pointing back, heels apart. The knees must be kept together;
They sit on their feet. Palms on knees;
Squeeze the sphincter muscles of the anus for 3-5 seconds and relax;
Perform within 3-5 minutes. Optimally - before the onset of discomfort.

2nd exercise

This exercise should be done on an empty stomach.

Standing, they lean forward and rest their palms above their knees;
Inhale deeply while pulling in the abdominal muscles. Maintain this state until discomfort appears. Exhale slowly and relax;
Repeat 12-15 times.

3rd exercise

They approach the wall, bend the right leg at the knee, with their feet rest against the wall;
Slowly bend the left leg at the knee, squat and simultaneously stretch the inner muscles of the thighs;
Change legs;
Repeat 10-20 times.

Stretching exercise can be performed not only at the wall. A good result is given by stepping over 2-3 steps with a simultaneous half-squat on one leg and stretching.

4th exercise

Lie down on the floor, raise your knees, legs parallel to the floor;
Perform “bike” movements, directing the feet up;
Repeat for 1-2 minutes.

Prostate massage. Technique from Taoist monks.

To perform prostate massage, kneel down and turn the torso to the left or right. For people who are overweight or lead a sedentary lifestyle, this can be difficult. Therefore, before doing the exercise, they do a warm-up, after which, kneeling, the body can be easily turned in any direction.

Warm up

Network on the floor, pull the right leg under you;
Bend the left leg at the knee and bring it behind the right;
The right elbow should be on the left knee;
The left hand is brought behind the back, with the palm resting on the floor;
On exhalation, they lean on the elbow with effort, turn the body to the left;
Repeat 5-7 times;
Change position, and turn the body to the right.

Massage

For self-massage of the prostate, you will need any of these products: moisturizing gel, nourishing cream, petroleum jelly.

They kneel, turn in any convenient direction;
Apply the gel to the index finger;
A finger is inserted into the anus until a pineal seal is felt;
Delicate stroking movements begin to press on the prostate;
Feeling the urge to urinate, you need to endure it;
Massage the prostate until a translucent discharge appears. This is the so-called "prostate juice";
Pay attention to the color of the liquid. If it's whitish, that's normal. If it has a yellowish or greenish tint, the massage is stopped. This color indicates a sluggish inflammatory process in the prostate.

Exercises for prostatitis for those who have a "sedentary" lifestyle

1st exercise

Sitting on a chair, they relax, with one hand they cover the hand clenched into a fist of the second hand;
Lay hands on the lower abdomen;
On inhalation, with a rather sharp movement, they slightly press down on the lower abdomen, while exhaling, they release it. The movement of the hands should be directed not only in the direction "on the stomach", but also down;
It is desirable to feel how the lower abdomen is slightly pulled up;
Shortly after the start of the exercise, a feeling of warming up of the hands and warmth in the lower abdomen should appear;
Perform for 3-5 minutes at the beginning of the course, bring to 7-10 minutes.

2nd exercise

While in a sitting position, they squeeze the muscles of the anus and try to pull them up as high as possible. Alternate compression-relaxation of the muscles to fatigue or discomfort. This is a very effective exercise to eliminate congestion in the prostate.

3rd exercise

Simultaneously clench fists and muscles of the anus. In this case, the tension of the whole body will involuntarily occur, and it will straighten slightly. Hold the tension for 2-3 seconds, relax the fists and muscles. The body will also relax. Repeat at least 10 times.

4th exercise

They squat down so that the genitals are in a free position. Straining the muscles, they try to draw them (the genitals) into themselves. Repeat until you feel discomfort or fatigue. You can do several approaches during the day.

5th exercise

Perform “belly breathing”: while inhaling, push the abdominal muscles forward and hold your breath for a couple of seconds. As you exhale, draw in the abdominal muscles as much as they can. Repeat 10-15 times or until you feel tired.

All exercises of this complex are performed while sitting, which is very convenient for those who spend a lot of time driving or in “office” work.

Kegel exercise

Kegel exercise is known for its effectiveness in training the intimate muscles in women. But it is no less useful for men:

Stimulates blood circulation in the prostate;
Increases the duration of sexual intercourse;
Helps to gain control during intercourse.

A prerequisite is the presence of an erection.

It is advisable to perform Kegel exercise in the morning, during an erection. But you can do it at any other convenient time. A small load is tied in the area of the external furrow of the penis. Muscle tension lifts the load as far as possible. The duration of training is chosen individually.

What is useful to do with prostatitis

A modern man does not always manage to find time to perform exercises that require taking a lying or standing position. In this case, you can adopt several exercises that are done while sitting, and gradually develop the habit of doing them.

It is important to understand that only systematic stimulation of blood circulation in the pelvic area will allow you to forget about problems with men's health.

A very good way to prevent prostatitis is walking. But the result will be only if you walk at least 3 km in a day. Walking down the street can be replaced by walking in place or a treadmill simulator.

During the period of exacerbation of the disease or in case of doubts about the usefulness of certain exercises, it is necessary to consult a doctor. The doctor will explain what exercises should be done for chronic, congestive, acute prostatitis.

The disease can be cured with an integrated approach. Exercise alone may not be enough in some cases. Along with performing therapeutic exercises, you can carry out drug treatment, do microclysters, and physiotherapy procedures.

Hirudotherapy, herbal medicine give good results. You can pay attention to folk methods of treatment of prostatitis. An integrated approach to getting rid of the disease will certainly give a positive result and allow you to forget about problems with men's health.

Prostatitis is an inflammatory disease of the prostate gland. Allocate infectious and non-infectious causes of prostatitis. occurs due to the penetration of infectious agents into the prostate with lymph, blood, urine and through the urethra. Patients are prescribed antibiotics to treat an infectious type of disease.

With non-infectious prostatitis, the disease is caused by:

hypothermia;
violation of normal sexual activity;
unbalanced diet;
injuries of the pelvic organs;
reduced immunity;
sedentary lifestyle and unwillingness to play sports, which causes stagnant processes in the prostate.

In both cases, as part of therapy, along with taking medications, doctors prescribe physiotherapy exercises (exercise therapy) for patients. Exercises for prostatitis are designed primarily to create a load in the pelvic organs. Daily exercise, consisting of a set of exercises described below, accelerates recovery and is indispensable in the prevention of prostate adenoma and prostatitis.

Physiotherapy

Therapeutic gymnastics in the treatment of prostatitis includes several physical exercises.

Squats. Spread your legs slightly wider than your shoulders, place your feet parallel to each other, stretch your arms forward. Simultaneously with a shallow breath, slowly sit down so that the thighs are parallel to the floor, stay in this position for 3-4 seconds, keep the center of gravity on the heels, and keep your back straight. Perform the exercise 10-12 times in 2-3 sets.

Squats. Stand with your back straight, shoulder blades together, legs apart at shoulder width. The heels are located under the shoulders, the feet are slightly apart. Squat down slightly, tilting the body forward. Keeping your back straight, take the bar with your hands at a distance slightly wider than your shoulders. Raise the bar by slowly straightening your back and legs. Perform squats 12-15 times in 3 sets.

Push-ups. Take a horizontal position and rest with straight arms on the floor. Palms under the shoulders, do not go forward. Elbows turned back 45 degrees, not apart. The body forms a straight line. Bend your arms and, lowering, touch the floor with your chest, keeping a straight line of the body. Rise without fully extending your elbows. When lowering, inhale; when lifting, exhale. To regulate the individual load, push-ups can be carried out from various surfaces: walls, floors, chairs, etc.

Lower body exercises

Exercises on the lower body have proven to be effective for the treatment and prevention of prostatitis, they help to improve coordination of movements, strengthen the muscles of the lower back and pelvic organs. Practicing exercises for the prostate, you can solve a number of other problems with men's health. These include:

decreased erection;
premature ejaculation;
reduced immunity.

With the systematic implementation of a set of exercises:

blood supply improves;
stagnation of lymph is removed;
the physiological processes of defecation and urination are normalized.

Walking on the buttocks. This exercise for prostatitis is called one of the most effective, in addition, it helps to restore erectile function. Take a sitting position on the floor, bend your elbows slightly, stretch your legs forward, slightly apart. Keep your back straight. Straining the muscles of the legs and buttocks, move forward a distance of about 1.5–2 m, alternately lifting the left and right parts of the body. In this case, the head and shoulders turn, respectively, to the right and left. Straighten your arms at chest level. Repeat the exercise moving backwards.

Hip lift. The exercise must be performed in a standing position. While inhaling, gently raise the leg, bent at the knee, so that the thigh takes a position parallel to the floor. Then exhale slowly, tighten the buttock and, without touching the floor, take your leg behind your back. Hold this position for a few seconds. The back is straight. Repeat the exercise three times for each leg. It is necessary to avoid tilting and bending in the lower back.

If this exercise is difficult to complete, then you can use a support.

Lifting the pelvis. Lie on the mat, bend your knees and pull them as close to the buttocks as possible, keep your hands pressed to the floor. Rest your feet on the floor hip-width apart. While inhaling, raise the pelvis and, straining the buttocks, bend the back. Stay in this position for 1-2 seconds. Lower yourself while exhaling. Repeat 15-20 sets.

Scissors feet. Lie on the floor, legs straight, placed together. When performing the exercise, the lower back must be kept pressed to the floor. Place your hands along the body with palms down or under the buttocks, keep them motionless. Raise your legs 10-15 cm from the floor. Then, raising the left leg to 45 degrees, lower the right leg to a level of 5–8 cm from the floor. Change the position of the legs by moving them vertically. Perform the exercise "Scissors" for about a minute, taking breaks between sets of no more than 30 seconds.

"A bike". Lie on your back, raise your legs and make movements as if.

Influence of sexual life

The influence of sexual life in the treatment and prevention of prostatitis and prostate adenoma cannot be overestimated. A stable sex life allows the body of a man to actively produce prostatic juice and regularly get rid of the secret. Thus, the affected organ is cleansed of toxins resulting from inflammation.

In addition, the muscles that are involved in sexual intercourse naturally massage the prostate, which also has a positive effect on its condition, since it normalizes the blood circulation process in the tissues of the prostate gland and in the pelvic area, and also improves the supply of oxygen to the diseased organ.

On the contrary, with a long absence of ejaculation, congestion forms in the prostate, which contribute to the onset of the disease or stimulate its course. Therefore, with prostatitis, regular sex is required.

An additional advantage of sex as a means to help get rid of prostatitis is the absence of contraindications, even with chronic prostatitis. The only exception is the acute form of prostatitis, when sex is impossible due to painful phenomena.

A tangible effect is exerted by 2-3 sexual intercourse per week. In this case, delaying ejaculation or interrupting sex is unacceptable.

Additional exercises for recovery

In addition to physical therapy and exercises on the lower body in the treatment of prostatitis, it is effective to use the following additional exercises to improve the prostate.

Interruption of urination. During urination, by tensing the corresponding muscles, perform 30 contractions in one approach. The therapeutic effect of this exercise is due to the fact that when it is performed, the muscles adjacent to the prostate contract, which, if performed periodically, improves the process of blood supply to the prostate gland.

Retraction and relaxation of the anus. As you inhale, tighten the anus, pulling it in, as you exhale, relax. The exercise is performed in the morning and evening for 20 sets.

Shoulder stand. Lie down on the mat on your back. Extend arms along the body. The knees and feet are in contact with each other. Straighten your legs, raise and take as much as possible behind your head. The arms are bent at the elbows and hold the back. The chin is in contact with the chest. Position the legs, pelvis and spine in an upright position. Maintain a shoulder stand by maintaining balance.

Massage. Lower your crotch onto a tennis ball and maintain this position for 3-5 minutes with your hands. When performing the exercise, you may experience mild pain or a feeling of discomfort.

Stretching. Sit on the floor, straighten your back and stretch your legs. Grab your big toes while bending forward. Bend towards the legs until the face touches the knees. Legs at the knees are straight, elbows rest on the floor. If the described version of the exercise is difficult, you can bend, holding yourself not by the toes, but by the ankles.

Walking up the stairs. When walking up the stairs, an indirect massage of the prostate gland is carried out, which helps to improve its tone.

Cold and hot shower. For several minutes, alternate exposure to the prostate area alternately with hot and cool water.

Prostate massage is an important component in the treatment of prostate diseases. It plays an equally important role in preventing the development of pathologies. It helps to improve blood microcirculation in this organ, due to which the volumes of oxygen supplied and metabolism increase. Studies show that massage, performed a few hours before sexual intercourse, significantly strengthens potency.

Many men do not see the need for massaging the prostate, paying mainly attention to the fact that the procedure leads to some discomfort. However, it reduces the risk of developing cancerous tumors in the prostate gland.

To avoid this "humiliating" procedure, but at the same time maintain health, it is worth paying attention to several training exercises that are no less effective in order to prevent diseases. They are relatively simple and can be performed in almost any setting.

Kegel exercise

The Kegel exercise is named after the scientist who invented it. It is aimed at strengthening the muscles of the small pelvis, designed to support organs. The younger generation does not think about the need to perform any exercises, the action of which is aimed at the specified result. However, over time, the muscular corset of the small pelvis weakens due to age-related changes, which leads to a violation of the genitourinary functions in men.

The action of the Kegel exercise is aimed at:

Improving erectile function. Erection lasts longer due to increased blood flow to the penis. This circumstance indirectly increases the size of the latter.
Orgasm control. A man's sexual stamina increases.
Increased volume of excreted seminal fluid.
Treatment of urinary incontinence.
Improving the condition of the prostate and preventing its diseases.
Prevention of prolapse of the pelvic organs.

Before performing the Kegel exercise, it is recommended to empty the bladder and intestines. It is also necessary to relax the muscles of the thighs, buttocks and abdomen. They should not participate in the training process.

The exercise begins with a deep breath. Then you need to slowly tighten the muscles of the pelvis. Such contractions should be given in the perineum. Next, the muscles must be kept in this state for 3-4 seconds. In the future, the delay time can increase up to 20 seconds.

Now you should take a deep breath and also slowly relax the muscles. In this case, attention should be paid to the intensity: sudden movements should be avoided. Initially, there should be at least 5 such repetitions. Then their number can be increased to 20. Kegel exercise is performed 3-4 times during the day.

If you feel discomfort, you should stop training for a while. Once they have disappeared, it can be resumed. The described exercise is recommended to be performed before prostate diseases have arisen. It is important to remember that in the presence of a catheter inserted into the genitals, such training should be avoided.

The uniqueness of the Kegel exercise is that it can be performed anywhere. People around you won't notice. In particular, you can start such training while in public transport or at work, sitting at a computer desk.

Other exercises

All exercises must be performed regularly. Only in this case a positive effect is achieved. It is best to choose one time slot during the day, which will be devoted exclusively to training.

"Scissors" legs on the back

The man lies on his back and raises his legs so that they form a right angle with the surface. Then they need to be parted to the sides and moved back until they intersect with each other. Similar movements should be repeated 20 times. If at first it will be difficult to perform this exercise, the number of repetitions can be reduced.

"Scissors" on the stomach

This exercise is performed in the same way as described above. The only exception is that the man is required to lie on his stomach. Such an exercise will be somewhat more difficult to perform, but the number of repetitions should be the same.

"A bike"

The man also lie down on his back on a flat surface. Remaining in this position, he raises his leg, bent at the knee, to his chest. The second leg at this moment, being on weight, straightens. Then the position of the limbs changes. As the name implies, the man performs movements similar to pressing the pedals of a bicycle. Do at least 20 reps with each leg.

These exercises, aimed at strengthening the muscles of the prostate, are complemented by a fairly simple, but very effective action: walking up the stairs.

At first, you can step on each step. In the future, it is recommended to increase the load. That is, to step over one, two and even three steps. Such training is considered one of the best for both strengthening the muscles of the small pelvis and for indirect prostate massage. Walking up the stairs also promotes health and increases the endurance of the body.

It must be understood that these exercises act as methods for preventing the development of diseases of the prostate gland. If there are any problems with this organ, it is recommended to consult a doctor as soon as possible.

It is possible that these actions can only harm the body, so they should be abandoned until the doctor determines the condition of the prostate gland and prescribes treatment. In the future, it may be necessary to carry out a direct massage of the organ, the action of which has a beneficial effect on blood microcirculation and metabolism.

Playing sports with prostate diseases not only strengthens the body, but also fights the problem. With the help of exercises, you can relieve the symptoms of the disease, as well as avoid complications.

Physical activity has the following positive effects:

Enhance the nutrition of the body and prostate tissues with oxygen.
They stimulate the outflow of lymph and blood circulation, as a result of which the gland receives all the necessary nutrients that contribute to its restoration.
Strengthen the patient's immunity, which is important for recovery.
Promote the removal of heavy metals, toxins and slags from the body

Sports activities in diseases of the prostate.

In some situations, physical activity is contraindicated and can even cause complications. Therefore, it is necessary to discuss all the nuances with a specialist.

Exercise principles

The tasks that physical exercises should meet, according to the scheme approved by urologists:

stimulating- exercises improve blood flow and processes that stimulate the growth of phagocytic activity in the gland area.
Therapeutic- due to the large influx of nutrients into the prostate area, the regeneration of damaged tissues is more active.
Restorative- normalizes the function of the prostate gland, stimulates the production and secretion of secretions.
Protective- exercises stimulate local immunity, which prevents the development and reproduction of pathogenic microorganisms.

Prostate Exercises

Kegel exercises.

If the inflammatory process in the male organ is caused by poor circulation, the treatment is based on performing simple exercises that increase blood flow to the muscles, keeping them in good shape. Exercises for the prostate help not only treat pathology, but are also prescribed as a preventive measure.

Anus contraction- an effective exercise proposed by Dr. Kegel. When the anus is tense, blood flow increases, so that the condition of the prostate remains normal. You need to do it regularly.
Perineum contrast shower- increases blood circulation, improving the condition of the body. Experts recommend alternating hot water with cool water in the perineal area. The water should not be cold.
perineum massage- the procedure is carried out in the evening, in the supine position. Fingers grope for the area between the anus and the scrotum and forcefully press on it, massaging. Perform the exercise for five minutes. The effect will be better if you combine a contrast shower with a massage.
Interruption of urination- regular exercise improves blood circulation in the prostate. During urination, the jet is delayed, straining the muscles. Perform up to 30 contractions in one approach. Do not linger in tension for a long time.
Walking on the buttocks- It is recommended to do it as often as possible. Sitting on the buttocks on the floor, legs stretched forward. The back and legs are straight. Move forward without the help of hands. Strengthens the muscles of the pelvis and thighs.
Tennis ball exercise- partially replaces prostate massage. Sit with your crotch on a tennis ball. Helping with your hands, maintain balance for five minutes. Initial discomfort and pain is normal.

qigong

A unique practice developed in the east. It is aimed at relaxing muscles, focusing attention, improving blood circulation and eliminating congestion in the body. Treatment of the prostate occurs by improving blood flow.

Exercise from the Qigong complex.

Gymnastics can be practiced by the elderly, and people with low physical fitness. They help not only fight prostatitis, but also bring the psycho-emotional state back to normal. The advantage of classes: gymnastics can be performed in the gym or at home.

Yoga

1. "Closed Ring". Helps to normalize blood circulation and eliminate prostatitis. The patient lies on his stomach. The upper body is raised as high as possible. Stretching your arms behind your back, try to grab onto your ankles. Roll back and forth a bit. Then fix the asana for half a minute. Breathing is calm and rhythmic.

closed ring.

1. Triangle. The patient is standing straight, legs are spread as wide as possible. Hands are raised to shoulder level, creating a straight line. Lean towards one leg until the hand reaches the foot. The body is tense.

Triangle.

1. Pose "Eagle". Alternately stand on one or the other leg. Bend the raised leg at the knee and grab the thigh, lower leg. Stay in this position for a minute. The exercise is quite difficult, but it is especially effective.

Pose "Eagle".

1. Rocking the body on one knee. Perform on both sides. Kneel with one leg, stretch the other straight to the side. The body is vertical. Raise your hands up with your palms crossed. Bend to the outstretched leg several times. Take the original position and relax. Do the exercise in the opposite direction. The duration for one side is a couple of minutes.

Rocking the body on one knee.

1. Circular movements of the legs in the supine position. The man lies on his back, legs bent, hands behind his head. Raise your legs up without straining. Perform circular movements with your legs calmly and evenly, closing your knees. The line of rotation should be as close to the head as possible. The thighs are firmly pressed to the floor. You need to close your eyes to feel the rhythm of the movements. Perform circles in turn in different directions. The duration of the exercise in each direction is two minutes.

Circular movement of the legs in a prone position.

1. Lotus position. Stretching exercise. Promotes blood supply to the perineum. Stretch your legs forward. Place the foot of the left foot next to the right thigh. Bend your right leg and push it into the gap between the calf muscles and the thigh. Both feet should be placed between the calves and thighs. Stay in this position for five minutes to a quarter of an hour.

Lotus position.

1. Shoulder stand "birch". Stimulates the outflow of blood from the perineum. This allows you to relieve pain. The man lies on his back on the mat, relaxes, slowly straightens and raises his legs. The pelvis, spine and legs should rise vertically. The back is supported by hands. The chin touches the chest, and the elbows rest on the floor. Do not lift your upper torso and neck off the floor. Avoid rocking the body. Keep your legs straight. The position is maintained by maintaining balance.

Shoulder stand "birch".

Physical exercise

Correct squat technique.

1. Squats. Included in the complex of exercises for diseases of the prostate. Performed in depth and quality. Certain muscle groups are compressed and worked out. It is important that the patient feel comfortable.

If a man feels tired after doing the exercises, reduce the number of repetitions and increase the pause between them.

Perform as follows: - Feet shoulder width apart. -Slowly descend, knees, spreading to the sides. The heels are firmly pressed to the floor. The back is straight. – Squat while inhaling, take the starting position while inhaling. To begin with, five repetitions are performed, gradually increasing up to 15 times. 2. Barbell squats. Exercise is performed in the gym, only after consulting a doctor. After receiving the recommendations of a specialist, you can start classes. It is advisable to perform the first time under the supervision of a trainer. He will tell you how to do squats correctly. The weight of the rod should not be large. Order of execution: -Feet shoulder-width apart, socks apart. The loin, back and legs are even. Breathe measuredly. - Take a deep breath, lower the body down. The back assumes a position at an angle of 45 degrees. -As soon as the thighs become parallel to the floor, take the starting position. Breathe out on the rise. 3. Swimming. Going swimming, you must adhere to certain rules: -Engage in no more than forty minutes. - After swimming, be sure to take a shower and put on dry underwear. - When swimming, it is recommended to adhere to a measured pace without stress. – Avoid sudden temperature changes. After a cool pool, do not take too hot a shower. – If you feel pain or discomfort in the groin or abdomen, stop exercising. - It is recommended to visit the pool no more than twice a week. 4. Short runs. Running short distances has a positive effect on overall health, promotes weight loss, keeps muscles in good shape and treats prostatitis. These exercises stimulate blood flow to the groin and pelvis. While running, the prostate is massaged, the circulatory cardiovascular system is strengthened. The main condition is comfortable shoes. It should have an orthopedic insole that will cushion while running. 5. Push-ups from the floor, wall, chair. Push-ups have a positive effect. The bench press can be performed not only from the floor. For some patients, this technique may be too difficult, so a wall or chair can be used to perform the exercise. – The patient rests his hands on the floor, wall or chair. Arms straight, legs together. The body and back are straight. – Slowly descends on inhalation and slowly rises on exhalation. Start with five repetitions, gradually increasing to 15 repetitions. 6. Walking lunges.– The patient is standing straight, legs are brought together. -Take a big step forward with one foot. Bend the second at the knee and touch it to the floor. - Alternate legs. Gradually, you can increase the load using dumbbells.

Exercises to do daily

To reduce the anus according to Kegel in the prone position, sitting and standing.
Squat, spreading your knees to the side.
Become straight, feet together. Bring your knees to your chest.
Starting position semi squat, slightly tilting the body forward. Stand up while spreading both arms and one leg to the side.
Raise the pelvis from a supine position. In this case, the legs are brought together. Hold your breath for five seconds at the peak of the back arch.

What to give up

Long bike rides.

Sports strictly prohibited for prostatitis:

Strength exercises.
Long bike rides.
Weightlifting.
Powerlifting and bodybuilding.
Jumping.
Marathon running.
Horseback Riding.

The prostate gland, or prostate, is one of the important organs of a man. Inflammation of the prostate gland significantly worsens the general health of a man: it reduces his ability to work, increases fatigue, and leads to mental disorders. The danger of prostatitis also lies in the fact that it can lead to serious complications, spreading to other organs.

With the help of special exercises with their regular performance, you can not only strengthen the prostate gland, but also achieve a complete cure for the disease. When performing exercises, you must focus primarily on your own feelings and level of physical fitness. Loads should be increased gradually. Many exercises aimed at treating prostatitis are characterized by the maximum amplitude of leg movement from different starting positions (standing, kneeling, sitting, lying on your back and stomach). Alternate simultaneous movements of the legs are also useful: pulling the legs with the heels to the pelvis, breeding and bringing the bent legs, raising the straight legs, pulling the legs to the chest, breeding the legs with crossing them.

How to strengthen the prostate gland

Improves blood circulation in the pelvis walking with raising on toes, high knee raise, bringing the knee to the chest, as well as walking with variable crossing and lunges forward or with overcoming obstacles.

Treatment of the prostate gland should be accompanied by the strengthening of the abdominal press. For this, exercises are used that include the rectus and oblique abdominal muscles.

Exercises that stimulate peripheral circulation are usually used to prevent diseases of the prostate gland or in cases where the patient's condition does not allow the use of special loads.

When performing all exercises, you must remember about proper breathing. The breath should be slow, filling all parts of the lungs with oxygen. Then you need to slightly hold your breath, making a short pause, and only then slowly begin to exhale the air. Pauses between exhalation and the next breath at first do not exceed 2-3 seconds, then they need to be gradually lengthened.

All exercises for prostatitis should be carried out after consulting with your doctor. Exercises that are contraindicated in concomitant diseases should be avoided.

Exercises designed to prevent and treat the prostate gland, it is recommended to carry out in combination with a contrast shower. A contrast shower on the perineal area should be used before exercise. This procedure allows you to increase blood flow in the pelvic organs and prepare the body for the next load.

For the procedure, you should direct a jet of water to the perineal area and change the temperature of the water from warm (almost hot) to cool (room temperature). Exposure to warm water should last about 30 seconds, and cool - 15 seconds.

A set of exercises for prostatitis

This complex is aimed at preventing the occurrence of prostatitis and eliminating congestion in the small pelvis.

Exercise 1. Stand straight, feet shoulder-width apart. Half-squat, spreading your knees to the sides, then return to the starting position. Repeat 5-7 times.

Exercise 2. Stand straight, feet together, back straight. Raise your knee as high as possible. Lower the leg to the starting position, repeat the same exercise with the other leg. Repeat 6-12 times.

Exercise 3 From a semi-squat with an inclination forward, slowly straighten up, spread your arms to the sides and take one leg to the side. Repeat 6-9 times for each leg.

Exercise 4 Lie on your stomach with a small ball under it. Leaning on your hands, roll the ball along the body for 2-3 minutes.

Exercise 5 Stand up straight, place a small ball between your knees. Squeeze the ball with force for 6-7 seconds, then completely relax. Repeat 6-9 times.

Exercise 6 Lie on your back. Resting with your feet, slowly raise your pelvis as high as possible, hold for 7-8 seconds. Repeat 4-8 times.

Exercise 7 Sit on a tennis ball, supporting the body with your hands. For 3-5 minutes, roll the ball over the perineal area, gradually increasing the pressure.

To combat chronic prostatitis, exercises such as running and jumping in place are effective.

Exercise 8 Lie on your back, slowly raise your legs up at a right angle. Stay in this position for 10 seconds. Run 1 time. In the absence of difficulties, increase the duration of the exercise by 10 seconds daily. published .

According to the book by Daria Nesterova "Treatment of prostatitis and other diseases of the prostate gland in traditional and non-traditional ways"

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