Effective exercises for prostatitis

The main principle of the treatment of prostatitis is an integrated approach. Not the last place in therapy is physical activity - special exercises that accelerate the onset of recovery. However, they must be carried out correctly according to the technology and only after consulting the attending physician.

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To completely get rid of diseases of the genitourinary system, a man needs complex treatment, which includes a number of measures. This includes physical exercises, much of which is currently being developed.

How does exercise affect the course of prostatitis?

The prostate consists of 3 lobes with a gap between them for the urethra. Each lobe contains vesicular fibers and cortex, and the prostate is under the bladder (sphincter). This entire system is closely related, which makes it function normally.

When the prostate is affected (there are many reasons, including sedentary lifestyle, static postures), the fiber loses elasticity, tone decreases, and blood circulation is disturbed. Therefore, the blood is not supplied with the required intensity and in small quantities. This deprives the genitals of nutrients. As a result, the synthesis of new cells slows down, the local metabolism weakens.

When the patient begins to lead an active lifestyle (special exercises for the pelvic organs), the following happens:

1. The blood flow to the genitourinary system is stimulated, against the background of which oxygen and other useful substances are supplied.
2. The functionality of nerve cells is restored (prostatitis often occurs against the background of stress).
3. Stagnation in the prostate is eliminated.
4. The muscles in the perineal and hip joints are strengthened, which means that the urogenital organs are in the correct anatomical position.
5. The metabolism is accelerated, the structure of the fibers normalized.
6. The tissue becomes more flexible.
7. The inflammatory process is reduced.

The effectiveness of physical activity in prostatitis has been proven by scientific research. The reason for this was the main cause of the disease - a congestion in the prostate due to an impaired blood supply.

Exercises for the treatment of chronic prostatitis

Gymnastic exercises for chronic prostatitis are aimed at stimulating the prostate and increasing potency. Basic requirements for the exercise:

• perform on a hard surface;
• put a roll or a small pillow under your head;
• avoid sudden movements;
• initially the load is minimal, but with a gradual increase.

Consider 4 basic exercises for chronic prostatitis:

1. Take a supine position. Place your hands along your body, palms down. As you exhale, gently bend your knees and extend them up to your chest. Next, spread your legs to the sides as much as possible. As you inhale, return to the starting position. Run 15-20 times.
2. The starting position is the same. Bend your legs at the knee, press your feet firmly on the floor. We begin by spreading our legs to the sides without lifting our heels off the surface. Hold for a few seconds and return to the starting position. The number is 15-20 repetitions for 10 approaches. Pause - 20 seconds.
3. Lie on your stomach. Hands along the body. We begin to bend the right leg at the knee. Then lift carefully. Return to the position by straightening your leg. Repeat the same thing with the left extremity. Run 12 times on each side.
4. Standing position. Put your feet shoulder width apart. Hands on the waist. Do short squats. Stop at the endpoint for 2-3 seconds. Return to the starting position without ending the approach, that is, keep your legs slightly bent. Quantity - 12 times.

Exercise for congestive prostatitis

The main goal of these gymnastic activities is to improve blood circulation and strengthen the immunity of the prostate. The main rules for the exercises:

• the appearance of a warm flood in the pelvic area;
• do not interrupt the exercise;
• Exclusion of sudden movements;
• Try to fully contract and relax the muscles of the pelvis and anus.

Basic exercises for congestive prostatitis:

1. "Walking" on the buttocks.Sit on the floor, straighten your back. Legs straight. We start the movement with the hips, moving the buttocks forward. Do not try to help with your hands.
2. Squeeze the ball with your hips.There are two ways to do this - standing or sitting. Place a ball between your thighs. It is necessary to alternately squeeze and loosen the muscles in the anal area. Exercise improves blood circulation. It is recommended to exercise at different speeds - fast and slow. Amount - 20 times.
3. Pull up your legs.Take a sitting position on the floor. Place an exercise mat under your buttocks. Tilt your body back a little. Fix the position with your hands. We gradually begin to raise the straight legs from the surface and reach 15 cm. After that, it is necessary to bend them at the knees and reach the chest. Repeat 10-20 times. This exercise is considered difficult for people who are overweight. Therefore, repetitions can be broken down into 3 sets.
4. Active foot movements.Starting position - lying on your back. Straighten your legs, heels, and toes together. Keep your hands along your body. Gradually start raising and lowering your feet. After that, the pace needs to be accelerated. The number of movements is 20 times.
5. Leap.Do 10 jumps. At the same time, it is recommended to bend your knees and try to straighten them up to your chest. Repeat 3 more times after pausing for 1 minute.
6. Running in place.The main thing here is to raise your legs as high as possible (up to chest height). The time is 2-3 minutes.
7. Scissors.Sit on the floor with your torso tilted slightly backwards. Raise your feet 4 inches off the floor. Swing your limbs 20 times.
8. Bicycle.Lying on the floor. Hands under the lower back. Raise your legs and bend your knees slightly. Start by simulating the pedaling. The time is 4-5 minutes.
9. Boat.Lying on your stomach, raise your arms and legs. For the best effect, start swinging gently back and forth.
10. Slopes.Get straight. As you exhale, lower your body as much as you can, trying to touch the floor with your fingers. Hold in this position for about 10 seconds. Repeat several times.

Exercises for seated patients

A sedentary lifestyle leads to chronic prostatitis. To prevent this from happening, it is necessary to do a number of exercises every day that can be done in the workplace:

1. Sit in a chair. Put your hands together and place them on your stomach (below the navel). Take a deep breath and press with your hands. It is necessary to repeat the exercise until there is a sensation of warmth in the groin area.
2. Tense and relax the muscles in the anal area. In this case, you can easily move your hips in a circle.
3. Breathing exercises. Hold your breath while inhaling. It is advisable to use not only the chest, but also the abdomen. Repeat 10 times.

Kegel exercises

Another type of physical therapy is kegel exercises. They are addressed to:

• Strengthening the pelvic muscles;
• Reducing pain syndrome;
• Normalization of an erection and an increase in the duration of sexual intercourse;
• improved blood circulation.

Exercise types:

1. Delayed urination. In this case, it is necessary to put as much weight on the buttocks as possible, then relax and continue the process. You need to do it 2-3 times on one visit to the toilet.
2. Hold your breath for 15 seconds and contract your glutes. Relax as you exhale. Run several times.
3. Feet shoulder width apart. Start by pinching the buttocks lightly, then gradually increase the force.

The main thing to get the effect is to exercise in the morning, when the penis is in a state of erection. Also, try to spend more time walking in the fresh air, swimming, jogging, and biking.

yoga

Some people are skeptical of this type of spiritual practice. But the mistake is that yoga is not just meditation, it has specific postures that require certain skills and physical training. Correctly performed postures have a positive effect on the treatment (relieve inflammation, supply tissues with useful substances, improve blood circulation and the erection process).

Let's look at a few simple exercises:

1. Lotus position. To sit on the ground. Place your right foot under your left lower leg and your left leg under your right. You should sit in this position for about 15-20 minutes. If you want to make the exercise a little more difficult, the feet should be placed on top of the thighs. Soak the pose for 5-10 minutes.
2. To sit on the ground. Take one of the legs in hand (by the ankle or heel), lift your leg, and use your hands to bring it up to your face. Try to throw your leg back over your head. Eliminate sudden movements. If you feel pain, stop exercising and choose another exercise.
3. Take a horizontal position on your back. Put your hands on the surface. Lift your legs, slightly bent, and move them behind your head until your toes touch the floor. Dwell on the endpoint for 10-15 seconds.
4. Lie on your stomach. Clasp your hands behind your head. Start by lifting your body. Hold in place for 10 seconds. Back to the starting position. Repeat several times.
5. The starting position is the same. Wrap your arms around your ankles. Lift your body and legs. Keep your arms and back tense. You should also tone your buttocks. Soak for 10 seconds. As you inhale, return to the starting position. Rest time - 1 minute.

All movements are carried out smoothly. Make time for gymnastics as soon as possible. Relaxation exercises should be done before every workout.

Qigong

In this exercise, most of the load falls on the pelvis. Exercise should be done 4-5 times a week in the morning or before bed.

1. Sit in the lotus position. Straighten your back, don't throw your head back. Put your hands on your knees. Make circular movements with the body with the pelvis. Make 10 circles clockwise and 10 circles counterclockwise. This exercise restores urination, relieves the pain threshold and strengthens the internal organs of the pelvis. Watch your breathing.
2. Take an upright position. Put your feet shoulder width apart, hands on the waist. Make 15 circular movements with the pelvis in one direction and the same number in the other. This exercise improves blood circulation and restores an erection.
3. The starting position is the same. Put both hands (palms) on your left knee. Begin slowly lifting the limb, gently pressing with your hands. Reach out to your chest and set it aside. Try to keep your balance. Stop at the end point for 10 seconds. Then return to the starting position. Repeat the exercise with the other leg. Number - 5 lifts for each lower limb. Rest time - 1 minute. While doing gymnastics, focus all tension on the pelvis.
4. Starting position - sitting on the floor. Bend your knees and pull them to the side. Press your feet against each other. The heels should be touching the groin. Keep your hands on your waist. Perform gentle knee raises. It should resemble the flapping of a wing. Watch your pace and breathing, avoiding sudden movements. Gymnastics is performed daily. Helps to strengthen the groin and urinary system, tone the pelvic muscles, relieve pain.

Other exercises

Comprehensive therapeutic gymnastics involves performing a wide variety of activities.

Walking and running

Running and walking have worked well for prostatitis:

1. A moderate walk with a gradual increase in pace. First, warm up. Walk 100 meters at a steady pace, then increase your speed. The maximum distance is no more than 3 kilometers.
2. Walk 50 meters at your normal pace, then jog another 250 meters. After that, switch from running to walking and repeat the same for another 2-3 kilometers.
3. Jog at acceleration. Run 200 meters, then increase your speed and cover the same distance. Then return to the original pace. The distance is 2-2. 5 km.

Therapeutic gymnastics in the gym

Avoid using heavy loads when exercising with simulators or exercise equipment. Use light attachments. The following activities are suitable for treating prostatitis:

• relaxing warm up;
• Squats with flat barbells - 10 times in 3 sets;
• Forward lunges with weights - 12 times for each lower limb;
• Lifting of the upper body on the "Roman bench" - 15 times;
• Flexion-extension of the legs with a platform.

Try to watch out for machines that use your legs.

Exercise to prevent prostatitis

The complex of preventive gymnastics can be carried out not only at the initial stage of the disease, but also at the time of its progression:

1. Get on your knees and spread them apart. Feet together. Sit with your buttocks on your heels. Put your hands on your legs and straighten your back. Start tensing your anus muscles for 5 seconds, then relax for the same amount of time. If you feel uncomfortable, the exercise will be performed correctly.
2. Standing position. As you exhale, lower your body downward. Hold for 3-5 seconds, then do a deep squat. When you return to the starting position, do the opposite (first straighten your legs, then lift your body). The number of lowering and lifting operations is 15 times.
3. Stand with your back against the wall. Place your feet on a vertical surface with your knees bent. Stay in this position and do a squat (not deep). Repeat with the other leg. Quantity - 10-15 times.
4. Take a chair or some sublime object. Place one of the two feet and do deep lunges forward. Switch extremities and repeat the exercise. Do it 20 times.
5. Take a tight ball (soccer or basketball will do). Sit on the top and make circular turns with your pelvis. You can hold the device with your hands to maintain balance.
6. Lying on the floor. Hands behind the head. Perform a core lift with the right elbow reaching the left knee and vice versa. Maintain a moderate pace.

Possible contraindications

Before doing any type of exercise, it is worth remembering the contraindications for which therapeutic exercises are prohibited. These include:

• increased body temperature;
• infectious and inflammatory processes;
• high blood pressure;
• the rehabilitation phase after operations;
• Exacerbation of chronic diseases;
• Stroke and heart attack.

In addition to these contraindications, there are conditions in which the patient should be careful with any type of movement. You should also rule out increased loads.

Main pathologies:

• Hernia (groin, vertebra, or white line of the abdomen);
• exacerbation of prostatitis;
• vicious formations.

If your general condition deteriorates, pain, dizziness or other symptoms of discomfort, you should immediately stop exercising and consult a specialist. You must also bear in mind that abstinence, or, conversely, promiscuous intercourse, is harmful to your health.

If you properly perform exercises for prostatitis, you will provide the organ with normal blood circulation, as a result of which not only symptoms will subside, but also recovery processes will begin. Don't forget to consult your urologist before starting the class.