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Effective exercise to combat prostatitis

The main principle of prostatitis treatment is an integrated approach. Not the last place in therapy is occupied by physical activity - special exercises that will help speed up the onset of recovery. But they must be done correctly, according to the technique, and only after consultation with the attending physician.

To completely get rid of diseases of the genitourinary system, a man needs a complex treatment, which includes several steps. This includes physical training, much of which has been developed at this time.

How does exercise affect the course of prostatitis?

The prostate gland consists of 3 lobes, among which there is a gap for the urethra. Each lobe contains vesicular and cortical fibers, and the prostate is located below the bladder (sphincter). The whole system is closely interconnected, as it functions normally.

When the prostate is affected (there are many reasons, including an inactive lifestyle, static posture), the fiber loses its elasticity, tone decreases, and blood circulation is disrupted. Therefore, blood is not supplied with the required intensity, and in small quantities. This removes genital nutrients. As a result, new cell synthesis slows down, local metabolism becomes weak.

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

  1. The blood supply to the genitourinary system is stimulated, with a background of oxygen and other useful substances being fed.
  2. The functional ability of nerve cells is restored (prostatitis often occurs on the background of stress).
  3. Stagnation in the prostate is eliminated.
  4. The muscles in the perineum and hip joints are strengthened, because the genitourinary organs are in the correct anatomical position.
  5. Metabolism is accelerated, fiber structure is normalized.
  6. 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 for this is the main cause of the disease - congestion in the prostate due to impaired blood supply.

Training for the treatment of chronic prostatitis

Gymnastic exercises for chronic prostatitis aim to stimulate the prostate gland and increase potency. Basic exercise requirements:

  • perform on hard surfaces;
  • place a roller 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 along the body, palms down. As you exhale, bend your knees slowly and stretch them to your chest. Next, stretch your legs to the side as much as you can. During inhalation, return to starting position. Run 15-20 times.
  2. The starting position is the same. Bend your legs at the knees, press your feet firmly to the floor. We began to spread our feet to the side, without lifting the heel off the surface. Hold for a few seconds and return to the starting position. The number is 15-20 repetitions for 10 approaches. Rest - 20 seconds.
  3. Lie on your stomach. Hands along the body. We started bending the right leg at the knee. After that, lift slowly. Return to position by straightening your legs. Repeat the same with the left limb. Run 12 times on each side.
  4. Standing position. Keep your legs shoulder -width apart. Hands on waist. Do a short squat. At the end point, stop for 2-3 seconds. Return to the starting position without completing the approach, that is, make sure your legs are slightly bent. Quantity - 12 times.

Exercise for congestive prostatitis

The main goal of this gymnastic activity is to increase blood flow and increase immunity in the prostate gland. The main rules when doing exercises:

  • the appearance of warm tides in the pelvic area;
  • do not interrupt training;
  • exclusion of sudden movements;
  • try to fully tense and relax the pelvic and anal muscles.

Basic exercises for congestive prostatitis:

  1. "Walking" on the back.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. Squeezing the ball with the hips.There are two ways to do this - standing or sitting. Place the ball between your thighs. It is necessary to squeeze and open the muscles in the anal area alternately. 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 your back. Tilt the body back slightly. Correct the position with your hands. We begin to gradually lift the straightened leg from the surface, reaching 15 cm, after which it is necessary to bend it at the knees and reach the chest. Repeat 10-20 times. This exercise is considered difficult for people who are overweight. Therefore, the representative can be divided into 3 sets.
  4. Active leg movements.Starting position - lying on your back. Straighten your feet, heels and toes together. Keep your hands along the body. Start gradually raising and lowering your legs. After that, the move must be accelerated. The number of movements is 20 times.
  5. Jump.Perform 10 bounces. At the same time, it is recommended to bend your knees and try to stretch them to the chest. Repeat after a break of 1 minute 3 more times.
  6. Running in his place.The main thing here is to raise your legs as high as possible (to chest level). Time is 2-3 minutes.
  7. Scissors.Sit on the floor with your body slightly tilted back. Lift your feet 10 cm off the floor. Swing your limbs 20 times.
  8. A bicycle.Lying on the floor. Hands under the lower back. Lift your legs and bend your knees slightly. Start the pedaling simulation. Time is 4-5 minutes.
  9. bot.Lie on your back, lift your arms and legs up. For best effect, start swinging slowly back and forth.
  10. slope.Be straight. While exhaling, 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.

Exercise for Sedentary Patients

An inactive lifestyle leads to chronic prostatitis. To prevent this from happening, it is necessary to carry out a set of daily exercises that can be done at work:

  1. Sit on the chair. Join your hands 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 a feeling of warmth 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 exercises. While inhaling, you should 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 exercise. They aim to:

  • strengthen the pelvic muscles;
  • reduction of pain syndrome;
  • normalization of erections and increase in the duration of intercourse;
  • better blood flow.

Type of exercise:

  1. Slow urination. In this case, it is necessary to tense the buttocks as much as possible, then relax and continue the process. You need to do it 2-3 times in one go to the toilet.
  2. Hold your breath for 15 seconds, contract your gluteal muscles. Relax while you exhale. Run a few times.
  3. The legs are shoulder -width apart. Start pinching the buttocks lightly, then gradually increase the force.
Butt Clamps - Kegel Exercises for the Treatment of Prostatitis in Men

The main thing to get the effect is to exercise in the morning, when the penis is in an erect state. Also, try to spend more time walking in the fresh air, swimming, jogging and cycling.

Yoga

Some people are skeptical about this type of spiritual practice. But the mistake is that yoga is not just meditation, but has special postures that require certain skills and physical training. Properly done posture has a good effect on treatment (relieves inflammation, supplies tissues with useful substances, improves blood circulation and erection process).

Let's look at some simple exercises:

  1. The position of the lotus. Sit on the floor. Place your right foot under your left lower thigh, and your left foot under your right. In this position, you should sit for about 15-20 minutes. If you want to complicate the exercise a bit, then the legs should be placed on the thighs. Soak in the pose for 5-10 minutes.
  2. Sit on the floor. Take one foot in your hand (with the ankle or heel), start to lift your foot, helping with your hands, to your face. Try throwing your legs over your head. Eliminate sudden movements. If you feel sick, stop exercising and choose another exercise.
  3. Take a horizontal position behind you. Place your hands on the surface. Lift your slightly bent leg and move it behind your head until your toes touch the floor. At the end point, linger for 10-15 seconds.
  4. Lie on your stomach. Lock your hands behind your head. Start lifting the body. Stop at that place for 10 seconds. Return to 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 taut. You should also tighten your back. Soak for 10 seconds. While inhaling, return to starting position. Break time - 1 minute.

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

Qigong

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

  1. Sitting in a lotus state. Straighten your back, don’t throw your head back. Put 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 the pain threshold, 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 waists. Make 15 circular movements with the pelvis in one direction and the same amount in the other. This exercise improves blood circulation and restores erections.
  3. The starting position is the same. Place both hands (palms) on your left knee. Begin to slowly raise the limbs, press slowly with your hands. Reach to your chest and set aside. Try to keep your balance. Stop at the end point for 10 seconds. Then return to starting position. Repeat the exercise with the other leg. Number - 5 lifts for each lower limb. Break time - 1 minute. While doing gymnastics, focus 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 against each other. The heel should touch the groin. Keep your hands on your waist. Do a gentle knee lift. It should resemble a flap of wings. Observe your rhythm and breathing, excluding sudden movements. Gymnastics is done every day. Helps strengthen the groin and urinary system, tightens the pelvic muscles, relieves pain.

Other exercises

Comprehensive therapeutic gymnastics involves the implementation of various activities.

Walk and run

Running and walking have worked well for prostatitis:

  1. Moderate walking with a gradual increase in rhythm. Warm up at first. Walk 100 meters at a steady pace, then increase your speed. Maximum distance does not exceed 3 kilometers.
  2. Walk 50 meters at your normal pace, then jog another 250 meters. After that, change running to walking and repeat the same thing for another 2-3 kilometers.
  3. Jog with acceleration. Run 200 meters, then increase your speed and run the same distance. Then return to the original beat. The distance is 2-2. 5 km.

Therapeutic gymnastics in the gymnasium

When exercising with the help of a simulator or sports equipment, do not use heavy weights. Use a lightweight attachment. The following activities are suitable for treating prostatitis:

  • relaxing warm -up;
  • shallow barbell squats - 10 times in 3 sets;
  • lunges forward with weight - 12 times for each lower limb;
  • lifting the body on the "Roman bench" - 15 times;
  • leg flexion-extension with platform.

Try to notice the machines that use your feet.

Leg flexion-extensions in the gym for the treatment of prostatitis

Exercise to prevent prostatitis

The complex of preventive gymnastics can be performed not only in the early stages of the disease, but also during its development:

  1. Get on your knees and stretch. Legs together. Sit on your heels with your back. Place your hands on your feet and straighten your back. Start squeezing the anal muscles for 5 seconds, then relax for the same amount of time. If you feel uncomfortable, then the exercise is done properly.
  2. Standing position. As you exhale, lower your body down. Hold for 3-5 seconds, then do a deep squat. Return to the starting position, do the opposite (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 the knees bent, place your feet on a vertical surface. Stay in this position, do a squat (not deep). Repeat with the other leg. Quantity - 10-15 times.
  4. Take a chair or any grand object. Place both feet and do deep lunges forward. Switch limbs and repeat the exercise. Do it 20 times.
  5. Take a tight ball (football or basketball will do). Sit on top and do a circular rotation with your pelvis. For balance, you can hold the equipment with your hands.
  6. Lying on the floor. Hands behind your head. Perform a core lift with the right elbow reaching the left knee and vice versa. Keep the pace moderate.

Possible contraindications

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

  • increased body temperature;
  • infectious and inflammatory processes;
  • high blood pressure;
  • postoperative recovery period;
  • exacerbation of chronic diseases;
  • stroke and heart attack.

In addition to these contraindications, there are situations where patients should be wary of any type of exercise. You should also exclude increased loads.

Primary pathology:

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

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

Doing exercises for prostatitis properly, you will provide the organs with normal blood circulation, by which not only the symptoms will subside, but also the recovery process will begin to take place. Don’t forget to consult your urologist before starting the class.