Effective exercises to combat prostatitis

The main principle of the treatment of prostatitis is an integrated approach. Physical activity does not take last place in therapy - special exercises that will help speed up the onset of recovery. But they must be carried out correctly, depending on the technique, and only after consultation with the attending physician.

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In order 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, many of which have been developed at this time.

How does exercise affect the course of prostatitis?

The prostate consists of 3 lobes, between which there is a space for the urethra. Each lobe contains vesicular fibers and cortex, and the prostate is located below the bladder (sphincter). This whole system is closely interconnected, which allows it to function normally.

When the prostate is affected (there are many reasons, including a sedentary lifestyle, static postures), the fiber loses its elasticity, tone decreases and blood circulation is disturbed. Therefore, the blood is not supplied with the intensity with which it is needed, and in small quantities. This robs 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 life (doing special exercises for the pelvic organs), the following events occur:

1. Blood supply to the genitourinary system is stimulated, against the background of which oxygen and other useful substances are supplied.
2. The functional capacity of nerve cells is restored (prostatitis often occurs against a background of stress).
3. Stagnation of the prostate is eliminated.
4. The muscles of the perineum and hip joints are strengthened, due to which the genitourinary organs are in the correct anatomical position.
5. Metabolism is accelerated, the structure of fibers is normalized.
6. The tissues become more flexible.
7. The inflammatory process is reduced.

The effectiveness of physical activity for prostatitis has been proven by scientific research. The reason was the main cause of the disease - congestion of the prostate due to insufficient 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 exercise:

• perform on a hard surface;
• place a roll or 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 alongside the body, palms facing down. As you exhale, gently bend your knees and stretch them towards your chest. Then, spread your legs out to the sides as much as you can. Inhaling, return to the starting position. Perform 15 to 20 times.
2. The starting position is the same. Bend your legs at the knee, press your feet firmly on the floor. We begin to spread the legs to the sides, without lifting the heels from the surface. Hold for a few seconds and return to the starting position. The number is 15 to 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. After that, gently lift. Return to position by straightening your leg. Repeat the same with the left limb. Perform 12 times on each side.
4. The standing position. Put your feet shoulder-width apart. Hands at the waist. Perform short squats. At the end point, stop for 2-3 seconds. Return to the starting position without completing the approach, i. e. keep the legs slightly bent. Quantity - 12 times.

Exercise for congestive prostatitis

The main objective of these gymnastic activities is to improve blood circulation and increase the immunity of the prostate. The main rules when performing exercises:

• the appearance of a hot tide in the pelvic region;
• do not interrupt the exercise;
• exclusion of sudden movements;
• try to tighten and completely relax the muscles of the pelvis and anus.

Basic exercises for congestive prostatitis:

1. "Walk" on the buttocks.Sit on the floor, straighten your back. Straight legs. We start the movement with the hips, moving the buttocks forward. Try not to help with your hands.
2. Squeeze the ball with the hips.There are two ways to do this - standing or sitting. Place a ball between your thighs. It is necessary to alternately tighten and loosen the muscles of the anal region. Exercise improves blood circulation. It is recommended to do gymnastics at different rates - fast and slow. Quantity - 20 times.
3. Pull the legs up.Take a sitting position on the floor. Place a gymnastic mat under the buttocks. Tilt your body back a little. Secure the position with your hands. We begin to gradually lift the straightened legs from the surface, reaching 15 cm, after which it is necessary to bend them at the knees and reach the chest. Repeat 10 to 20 times. This exercise is considered difficult for overweight people. Therefore, the repetitions can be divided into 3 sets.
4. Active movements of the foot.Starting position - lying on your back. Straighten your legs, heels, and toes together. Keep your hands at your sides. Start raising and lowering your feet gradually. After that, the pace should be stepped up. The number of movements is 20 times.
5. To jump.Do 10 rebounds. At the same time, it is recommended to bend the knees and try to stretch them to the chest. Repeat after a 1 minute break 3 more times.
6. Running in place.The main thing here is to raise your legs as high as possible (to chest level). The time is 2-3 minutes.
7. Scissors.Sit on the floor with your torso tilted slightly back. Raise your feet 10 cm from the ground. Swing your limbs 20 times.
8. A bike.Lie down on the floor. Hands under the lower back. Raise your legs and bend your knees slightly. Start simulating pedaling. The time is 4 to 5 minutes.
9. Boat.Lying on your stomach, raise your arms and legs. For the best effect, start rocking gently back and forth.
10. Tracks.Become straight. On the exhale, lower the body as much as possible, trying to touch the floor with your fingers. In this position, hold for about 10 seconds. Repeat several times.

Exercises for sedentary patients

A sedentary lifestyle leads to chronic prostatitis. To prevent this from happening, it is necessary to perform a series of exercises on a daily basis that can be performed at the workplace:

1. Sit on a chair. Bring your hands together and place them on your stomach (below the navel). Breathe deeply and press down with your hands. It is necessary to repeat the exercise until a feeling of heat appears in the groin area.
2. Tighten and relax the muscles in the anal area. In this case, you can move your hips slightly in a circle.
3. Breathing exercise. As you inhale, you must hold your breath. 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 aimed at:

• strengthen the muscles of the pelvis;
• reduction of pain syndrome;
• normalization of an erection and an increase in the duration of sexual intercourse;
• improved blood circulation.

Types of exercises:

1. Delayed urination. In this case, it is necessary to stretch the buttocks as much as possible, then relax and continue the process. You need to do this 2-3 times in one go to the toilet.
2. Holding your breath for 15 seconds, contract your gluteal muscles. Relax as you breathe out. Run several times.
3. Feet shoulder width apart. Start to squeeze the buttocks lightly, then gradually increase the strength.

The main thing to achieve the effect is to exercise in the morning, when the penis is erect. Also, try to spend more time walking in the great outdoors, swimming, jogging, and biking.

Yoga

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

Let's see some simple exercises:

1. Lotus position. Sit down on the floor. Place your right foot under your lower left thigh and your left leg under your right. In this position, you should sit for about 15 to 20 minutes. If you want to complicate the exercise a bit, then the feet should be placed on the upper thighs. Soak in the pose for 5-10 minutes.
2. Sit down on the floor. Take one of the legs in your hands (by the ankle or the heel), start to lift your leg, helping with your hands, up to your face. Try to throw your leg back over your head. Eliminate sudden movements. If you experience pain, stop exercising and choose another exercise.
3. Take a horizontal position on your back. Place your hands on the surface. Raise your slightly bent legs and move them behind your head until your toes touch the floor. At the end point, linger for 10 to 15 seconds.
4. Lie on your stomach. Lock your hands behind your head. Start lifting the body. Stop at the point for 10 seconds. Return to the starting position. Repeat several times.
5. The starting position is the same. Wrap your arms around your ankles. Raise your body and your legs. Keep your arms and back straight. You also need to squeeze your butt. Soak for 10 seconds. As you breathe in, return to the starting position. Rest time - 1 minute.

All movements are executed smoothly. Take your time to do gymnastics as early as possible. Relaxation exercises should be done before each workout.

Qi Gong

In this gymnastics, most of the load falls on the pelvis. Exercise should be done 4 to 5 times a week in the morning or at bedtime.

1. Sit in the lotus position. Straighten your back, don't throw your head back. Place your hands on your knees. Perform circular movements with the body using the pelvis. Make 10 circles clockwise and 10 circles counterclockwise. This exercise restores urination, relieves pain thresholds and strengthens the internal organs of the pelvis. Watch your breathing.
2. Take an upright position. Place your feet shoulder-width apart, hands on your waist. Make 15 circular movements with the pelvis in one direction and the same amount in the other. This exercise improves blood circulation and restores an erection.
3. The starting position is the same. Place both hands (palms) on your left knee. Begin to slowly lift the limb, pressing lightly with your hands. Reach your chest and set 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 elevators for each lower limb. Rest time - 1 minute. When doing gymnastics, concentrate all the tension on the pelvis.
4. Starting position - sitting on the floor. Bend your knees and pull them to the side. Press your feet together. The heels should touch the groin. Keep your hands at your waist. Perform gentle knee lifts. It should look like a flapping of wings. Watch your rhythm and breathing, exclude sudden movements. Gymnastics is practiced daily. Help strengthen groin and urinary system, tone pelvic muscles, relieve pain.

Other exercises

Comprehensive therapeutic gymnastics involves the implementation of a variety of activities.

Walk and run

Running and walking have worked well for prostatitis:

1. A moderate walk with a gradual increase in pace. Warm up first. Walk 100 meters at a steady pace, then increase your speed. The maximum distance does not exceed 3 kilometers.
2. Walk 50 meters at your normal pace, then run another 250 meters. After that, switch from running to walking and repeat the same for another 2-3 kilometers.
3. Jogging with acceleration. Run 200 yards, then increase your speed and cover the same distance. Then return to the initial rhythm. The distance is 2-2. 5 km.

Therapeutic gymnastics in the gymnasium

When exercising using simulators or sports equipment, do not use heavy weights. Use light accessories. The following activities are suitable for the treatment of prostatitis:

• relaxing warm-up;
• shallow barbell squats - 10 times in 3 sets;
• forward lunges with weight - 12 times for each lower limb;
• lift the torso 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 progression:

1. Get on your knees and push them aside. Feet together. Sit on your heels with your buttocks up. Place your hands on your legs and straighten your back. Begin to tighten the muscles of the anus for 5 seconds, then relax at the same time. If you feel any discomfort, the exercise is performed correctly.
2. The standing position. As you exhale, lower the body. Hold for 3-5 seconds, then do a deep squat. Back to the starting position, do the reverse (first straighten your legs, then lift your body). The number of lowering and lifting is 15 times.
3. Stand with your back to the wall. With your knee bent, put your feet on a vertical surface. While staying in this position, do a squat (not deep). Repeat with the other leg. Quantity - 10-15 times.
4. Take a chair or any sublime object. Place either foot and make deep lunges forward. Change limbs and repeat the exercise. Do it 20 times.
5. Take a tight ball (soccer or basketball will do). Sit on top and perform circular rotations with your pelvis. For balance, you can hold the equipment with your hands.
6. Lie down on the floor. Hands behind your head. Perform a central lift with the right elbow reaching the left knee and vice versa. Maintain a moderate pace.

Possible contraindications

Before performing any type of exercise, you should remember the contraindications for which therapeutic exercises are prohibited. These include:

• increased body temperature;
• infectious and inflammatory processes;
• arterial hypertension;
• the rehabilitation period after operations;
• exacerbation of chronic diseases;
• stroke and heart attack.

In addition to these contraindications, there are conditions during which the patient should be wary of any kind of exercise. You should also exclude the increased charges.

Main pathologies:

• hernia (groin, spinal or white line of the abdomen);
• exacerbation of prostatitis;
• malignant formations.

In case of worsening of the general condition, the appearance of pain, dizziness or other symptoms of malaise, you should immediately stop exercising and consult a specialist. You should also remember that abstinence or, on the contrary, sexual promiscuity is harmful to health.

Correctly performing exercises for prostatitis, you will provide the organ with normal blood circulation, due to which not only the symptoms will disappear, but also recovery processes will begin to occur. Remember to consult your urologist before starting classes.