Exercises, research & discussion about solving ED [Physical Focus]

Hey Guys,

Reached 93 days nofap

Yet still, I am wondering if my ED was caused just by the psychological part of it or because I might have other physical conditions

Researching on the web,

I did find some links between the quality of an erection with:

- Kegel Exercises
- Inverted Kegel Exercises
- Pelvic floor muscle
- BC muscle
- Hindi Squads
- [add more if you know]
-"BC muscle sticks in spasm after contraction. You need Hindi squats, front RKs and massage to rid the spasm(HF). First case of HF most likely weakened your PF. When BC muscle no longer sticks in spasm you need kegels to re-strengthen the PF to combat the ED."

These are the links for more info to continue the research,

Community help could be awesome

https://www.pegym.com/forums/erectile-dysfunction-forum/135165-ed-jelqing-injury-3-years-ago.html

https://www.pegym.com/forums/erectile-dysfunction-forum/135310-pied-years.html

https://www.reddit.com/r/NoFap/comments/2rt6k1/ed_cured_experiences_and_theories_on_my_different/
[this is a reddit by a guy that says that his ED condition improved significantly with kegels and inverse kegels]

 

Also to add more to the research, I will read through the book of the "Multiorgasmic Male"

It is written by Mantak Chia, a taoist that is quite famous for his knowledge of practical taoism

he has also been teaching about sex through books and talks

 

Also I am wondering what is the exact different between:

bc, kegels and inverse kegels muscles/exercises

 

This is one theory that I have, this BC muscle I think he is liable for pushing blood into the penis, I think that when I use it while I have an erection, I can really get harder and better ones



https://www.risingmaster.com/reverse-kegels/

https://www.risingmaster.com/locating-the-pubococcygeus-muscle-for-kegel-exercises/

 

Wow, okay in the last link:

https://www.risingmaster.com/locating-the-pubococcygeus-muscle-for-kegel-exercises/

Here we have all the information that we need:

BC:
The BC muscle is the main muscle to use when doing kegels, not just the PC muscle. It’s located around the bulb, or base, of the penis. The two main roles of the BC muscle are:

• Squeezing semen or urine out of the urethra.
• Squeezing more blood into the end of the penis.

So in this way, it contributes to both erection strength and ejaculation.

PC:
The PC muscle is the large muscle which stretches from the pubic bone to the tailbone. Its main roles are:

• Also plays a role in urination and bowel movements.
• Forms a large part of the pelvic floor, supporting lower organs.
• Contracts during orgasm.

IC(New muscle for me - Ischiocavernosus):
The IC muscle sits next to the BC muscle, and its roles are:

• It’s involved in maintaining an erection and stabilizing the penis.
• It helps to flex the anus.

How to use these muscles during sex:

When doing a normal kegel squeeze just before the point of no return you need to focus on contracting mainly the BC muscle, and the IC and PC muscles will also contract when you contract that area.

When doing reverse kegels, the idea is to relax all the muscles – during sex you should try to keep all of the muscles of the pelvic floor relaxed.

You would only do a strong kegel hold before the point of no return by contracting/squeezing the pelvic floor muscles.

To quote the same piece of research as earlier again:

So it’s good to do kegel exercises on your own to gain an awareness of your pelvic floor muscles and develop strength and control.

But when you have sex, forget about squeezing and contracting and focus instead on keeping nice and relaxed.

 

I also read somewhere that the best way to exercise is to do a mix of 50% kegels and 50% inverse kegels

 

https://www.risingmaster.com/reverse-kegels/

Thanks to this link information I finally understood the difference between kegels and inverse kegels, nice

 

How to identify Reverse Kegel

Another way is to stand up when you have an erection. If you do a normal kegel, you should notice your penis rises. If you then do a reverse kegel, you should notice it drops downwards.

 

This guy has a routine that I might follow

https://www.pegym.com/forums/erectile-dysfunction-forum/135210-ed-pre-e-pelvic-floor-spasms.html

I've been doing a 20/20 K/RK routine for the past 3 weeks, with deep breathing RKs throughout the day. I also hindi squat about 3-4 times a day (for about 2 weeks now) along with various other PF stretches (which I just started). If I try to hold a kegel, it never feels strong, mostly like my pc muscle is trembling throughout the duration. The first kegel always triggers the spasms as well.

 

Maybe if I get more worried about this, I should see a pelvic florr muscle doctor

 

Good answer I believe

 

More information confirming that IC and BC muscles can help with ED and issues such as venous leaking, which is something that I am kind of afraid that I might have:

"A number of authors hypothesized that weak pelvic-floor muscles would lead to erectile dysfunction (ED) and that exercising these muscles would significantly improve or restore erectile function secondary to venous leakage or post-prostatectomy.31–33 Dorey found that pelvic-floor muscle exercises (ischiocavernosus and bulbocavernosus muscles) appear to have merit as a treatment for ED (they increase penile rigidity in the tumescent penis34) and that they are a realistic and noninvasive first-line approach for the prevention and treatment of ED.35"

https://academic.oup.com/ptj/article/94/12/1731/2741899

 

The paper that I cited previously, did a research on the physical component of an erection, which is the intracavernous pressure applied (which increases by the number of session in which one has voluntary contractions of the BC and IC muscle)



Look as well how the pressure applied increased over time


This is a conclusion that I will keep on figthing PIED by not using porn nor masturbating with half erect penis nor with fantasies, I need to focus more on sensations

On the other hand, it enchances me to practice more physical training to achieve my desired results.

 

I liked this way of thinking, healthy masturbation with no porn no fantasy, only goal is to unfold sexual energy without the need of going towards a goal (like ejaculation)

I realize this is a touchy subject as we all are here because we used masturbation in a unhealthy manner. This is not meant to be a guide or anything, just asking for oppinions on this.

Now, I've read "Models" by Mark Manson and "No more Mister Nice Guy" by Robert Glover and while Models only shortly touches on the subject, Glovers No More Mister Nice Guy has the following, interessting insight (at least to what I think) on this matter. Healthy Masturbation is definded like this:
(...) is a process of letting sexual energy unfold. It has no goal, or destination. It's not just about orgasm. It does not require outside stimulation from pornography.
He also includes fantasy to this (like imagining yourself doing a pornstar or simply thinking of a porn movie).

He includes it into his plan as an activity, described as follows:
Set aside a time for healthy masturbation. (...) Practice by looking at yourself and touching yourself without using pornography or your fantasy. Pay attention to how it feels to experience your sexuality without any goals (such as having an orgasm).
Also, observe any tendancy to distract yourself from what you are experiencing (going into fantasy, becoming goal-oriented, distracting thoughts, loss of physical sensation)

Models agrees on all of these things (mostly no pornography or other outside stimuly) adds to this to use lube and only go very softly on yourself, giving in to the sensation (...). Again, if you masturbate, be with yourself, not jacking it to some stuff.

Glover also states that some of his patients were compulsive masturbators, and he also used a Reboot, followed by this for their recovery.
Glover says that this usually keeps his patients from masturbation becoming a compulsive behavior while Manson (Models) adds a timeframe of not more than once a week, and only if you feel like it, never for release of stress or anything (so no touchy touchy while stressed!)

 

That's very interesting, thanks!!

"
This is because the IC is so weak, that you dont even register it flexing. I doubted that I flexed any muscle at all, until that happened: If you keep the tension around 30-40 seconds, your penis may shake uncontrollably in- and outwards when the IC becomes weak.

Congratulation. You just found your IC maybe for the very first time. see how ridiculessly weak it is? If you did what I wrote and experienced just the same, this is the muscle that you have to focus on!"

 

Okay, I think I have located it,


https://en.wikipedia.org/wiki/Ischiocavernosus_muscle

https://en.wikipedia.org/wiki/Crus_of_penis#/media/File:Gray1156.png

"Some History:
I noticed that doing regular kegels and reverse kegels made me cum quicker, and my ejaculations were also harder. I literally could not stop, it felt too good and i felt i had no muscle control. I could kegel on will and feel contractions, though no matter what i could not stop from ejaculating, so naturally i wondered what i was doing wrong. Then i stumbled upon information that suggests that working out the B.C. muscle actually encourages ejaculation and working it out frequently can help you cum harder and further. Its basically pushing muscle for extraction rather than containment (i.e. pushing out urine and semen). All it took was to isolate and focus on the muscle that promotes erection, which is the IC muscle. My main problems were PE and and the duration of keeping an erection. Focusing purely on the IC muscle solved this. I can now keep an erection and last longer. The IC muscle should really be talked more about because i guarantee the results will be much more effective to everyone having problems with doing regular kegels."

https://www.pegym.com/forums/premature-ejaculation-forum/61154-locating-flexing-ic-muscle-7.html

This is from this thread on the 7th page,

Looks like IC is for erections indeed, but finding the exact muscle is what I am not so sure how to do it

 

http://classconnection.s3.amazonaws...icial_perineal_space_-_males1314857307876.jpg

here is another detailed picture