Prevention of prostatitis effective exercises

Methods of prevention and treatment of prostatitis for every man peculiarly their main goal is to resolve predisposing factors, such as venous stasis in the pelvis, trophic and morphological changes of the pelvic organs, immunodeficiency, etc. For prevention of prostatitis and to achieve a lasting health effect is very useful to perform certain exercises.

There are several techniques aimed at the muscles located in the pelvic area, which are prescribed to improve circulation in them. It is known that normal blood circulation in the pelvic organs and the prostate gland will help to avoid stagnation inflammatory processes and thereby prevent the development or recurrence of prostatitis. One of such methods is a set of exercises Kegel.

Complex Kegel

To start training the muscles of the perineum the first thing you need to know where they are located. To identify these muscles is very easy, it is necessary to detain a stream of urine at the time of its outflow, and the muscles will be in tension, and are the muscles of the prostate gland.

Once a man decided on their location, you can begin the next set:

• The sharp decline. With a maximum speed of stretch and relax the muscles of the perineum.
• A smooth cut. A very simple exercise, during which it is necessary to strain muscles of the perineum for 2-4 seconds and then slowly relax.
• Voltage. During this exercise, you should strain during defecation for 2-4 seconds, and then relax.

This package is recommended to perform up to 5 times a day. 8-10 reps at a time, each week increasing them from 4 to 6 and increasing to 45-50 reps.

Group of exercises performed in standing, sitting or lying down

As with the previous complex, this group of exercises is also prescribed for the prevention of diseases of the prostate to normalize blood circulation and prevent stagnation of inflammation in it.

• The abdominal bloating. The maximum taking a deep breath to inflate the abdomen and hold for several seconds (9-11) breath. Then suck in your stomach, and then with a force to exhale air. You need to repeat 3-6 times.
• Retraction of the anus. Compact and maximally involve the muscle of the anus in this position to stay for 7-9 seconds and then relax. Repeat at least three times. You need to repeat up to 6 times a day.

A set of exercises, running in the sitting position

The movement of the buttocks

Pull legs forward to plant them in the hand and "walk" across the floor forward and back, moving your buttocks. To perform up to 35-45 of these pretensions in everyside.

The exercise, aimed at addressing the tension adductors of the thigh

Leaning on hands, to spread his legs out to the sides and try to sit in side splits.

To hold for 25-35 seconds, gradually increasing the distance between the feet.

Tilts the torso

To pull the foot forward and bending their knee joints, stretch the tips of the fingers towards your toes.

Perform 25-30 minutes a day.

Exercise with a tennis ball

Sit with the buttocks on the ball for tennis, place it in the crotch area, and helping hands, roll the ball in this area, gradually weakening the hands and increasing the pressure of body weight crotch on the ball.

As you complete the pain threshold will decrease to complete disappearance of pain.

A set of exercises, running standing

Leg swings

Be on one leg, the other to perform free swings forward and backward.

To do 50 to 100 strokes, then repeat for the other foot.

Jumping on the spot

The following exercise must be implemented fully without clothes. Jump in one place, each time changing the height of the jumps (i.e. below, above).

It is recommended to start with 40-50 jumps, gradually increasing their number to 300 a day.

Discomfort in the perineal region are not contraindications to perform.

Side slopes

You need to perform is not fast, average pace: tilt your torso to the side 25 times each.

Group exercise, running, lying down

Boat

Lie down on your stomach and stretch your arms along the body. At the same time lift the chest (without hands) and pull straightened in the knee joints of the legs.

To stay in this position as long as possible, then relax. Repeat at least three times.

Arching my back

Lie on your back, bend and raise the back without taking off the floor head and the buttocks.

To stay in this position for a 7-9 seconds and then relax. Repeat up to 10 times.

Exercise with a rubber ball

To lie on his stomach on a rubber ball. Rolled up and down the body on the ball, helping himself with his hands.

Exercise to perform for 25-30 minutes in day.

Berezka

Resting on the floor with shoulders, neck and elbows, to support the pelvis with your hands and lift the legs up.

To stay in this position for 3-5 minutes, then relax. To increase the effect of this exercise can simultaneously perform deep abdominal breathing.