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Effective exercises to combat prostatitis

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

To completely get rid of diseases of the genitourinary system, the man needs a comprehensive treatment, which includes a number of measures. This includes exercise, many of which are currently under development.

How does exercise affect the course of prostatitis?

The prostate gland consists of 3 parts, between which there is a gap for the urethra. Each lobe contains vesicular fibers and cortex, and the prostate is located below the bladder (sphincter). This whole system is closely connected, so it works normally.

When the prostate is affected (the reasons are many, including a sedentary lifestyle, static postures), the fiber loses its elasticity, reduces tone and disrupts blood circulation. Therefore, the blood is not delivered with the intensity with which it is needed, and in small quantities. This deprives the genitals of nutrients. As a result, the synthesis of new cells slows down, local metabolism weakens.

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

  1. It stimulates the blood supply to the genitourinary system, against which oxygen and other nutrients are fed.
  2. The functional capacity 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 perineum and hips are strengthened, so the genitourinary system is in the correct anatomical position.
  5. Metabolism is accelerated, the structure of the fibers is normalized.
  6. Tissues become more flexible.
  7. The inflammatory process is reduced.

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

Exercises for the treatment of chronic prostatitis

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

  • run on a hard surface;
  • 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 your body with your palms facing down. As you exhale, bend your knees slightly and stretch them toward your chest. Then spread your legs as far apart as you can. When inhaling, 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 begin to spread our legs to the side without lifting our heels off the surface. Hold for a few seconds and return to starting position. The number is 15-20 repetitions for 10 approaches. Pause - 20 seconds.
  3. Lie on your stomach. Hands on the body. We begin to bend the right leg at the knee. Then lift slightly. Return to position by straightening your legs. Repeat with the left limb. Run 12 times on each side.
  4. Upright position. Place your feet shoulder-width apart. Hands on the waist. Perform short squats. At the end point, stop for 2-3 seconds. Returning to the starting position without completing the approach, that is, keep your legs slightly bent. Quantity - 12 times.

Exercise for congestive prostatitis

The main purpose of these gymnastic activities is to improve blood flow and increase immunity in the prostate gland. The basic rules for doing exercises:

  • the appearance of a hot flush in the pelvic area;
  • do not interrupt the exercise;
  • exclusion of sudden movements;
  • try to fully tense and relax the muscles of the pelvis and anus.

Basic exercises for congestive prostatitis:

  1. "Walking" on the ass.Sit on the floor, straighten your back. Legs straight. We start the movement with the hips, moving the butt forward. Try not to help with your hands.
  2. Squeezing the ball with your thighs.There are two ways to do this - standing or sitting. Place a ball between your thighs. You need to consistently squeeze and relax the muscles in the anal area. Exercise improves blood circulation. It is advisable to do gymnastics at different speeds - fast and slow. Quantity - 20 times.
  3. Pull your legs up.Take a sitting position on the floor. Put a gymnastic mat under your ass. Tilt your body back slightly. Fix the position with your hands. We begin to gradually lift the straight legs from the surface, reaching 15 cm, after which it is necessary to bend them at the knees and reach the chest. Repeat 10-20 times. This exercise is considered difficult for overweight people. Therefore, the repetitions can be divided into 3 series.
  4. Active leg movements.Starting position - lying on your back. Straighten your legs, heels and toes together. Keep your hands on your body. Begin to gradually raise and lower your legs. Then the pace should be accelerated. The number of movements is 20 times.
  5. jumping.Make 10 rebounds. At the same time, it is recommended to bend your knees and try to stretch them to your chest. Repeat after 1 minute rest 3 more times.
  6. Running on the spot.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 slightly tilted back. Raise your feet 10 cm from the floor. Swing your limbs 20 times.
  8. Wheel.Lie on the floor. Hands under the lower back. Lift your legs up and bend your knees slightly. Start simulating pedaling. The time is 4-5 minutes.
  9. boat.Lie on your stomach, lift your arms and legs up. For best effect, start rocking back and forth slightly.
  10. Slopes.Get up straight. When exhaling, lower your body as much as possible, trying to touch the floor with your fingers. Hold in this position for about 10 seconds. Repeat several times.

Exercises for sedentary patients

Sedentary lifestyle leads to chronic prostatitis. To prevent this, you need to perform a set of exercises every day that can be performed in the workplace:

  1. Sit in a chair. Gather your arms and place them on your abdomen (under the navel). Take a deep breath and press with your hands. It is necessary to repeat the exercise until a feeling of warmth in the groin.
  2. Tighten and relax the muscles in the anal area. In this case, you can slightly move your hips in a circle.
  3. Breathing exercises. You must hold your breath as you inhale. It is recommended to use not only the chest but also the abdomen. Repeat 10 times.

Kegel exercises

Another type of physiotherapy is Kegel exercises. They are aimed at:

  • strengthening the pelvic floor muscles;
  • reduction of pain syndrome;
  • normalizing erections and increasing the duration of sexual intercourse;
  • improved blood flow.

Types of exercises:

  1. Delayed urination. In this case, it is necessary to strain the buttocks as much as possible, then relax and continue the process. You need to do it 2-3 times in one trip to the toilet.
  2. Holding your breath for 15 seconds, contract the gluteal muscles. Relax as you exhale. Run several times.
  3. Legs shoulder width apart. Begin to lightly press the buttocks, then gradually increase the strength.
Buttock braces - Kegel exercise 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 a state of erection. Also, try to spend more time walking in the fresh air, swimming, jogging and cycling.

yoga

Some people are skeptical of this type of spiritual practice. But the mistake is that yoga is not just meditation, but there are special poses that require certain skills and physical training. Properly performed postures have a beneficial effect on treatment (relieve inflammation, supply tissues with nutrients, improve blood circulation and erection).

Let's look at a few simple exercises:

  1. Lotus pose. Sit on the floor. Place your right foot under your left lower thigh and your left foot under your right. You should sit in this position for about 15-20 minutes. If you want to complicate the exercise a bit, then the feet should be placed on top of the thighs. Immerse yourself in the pose for 5-10 minutes.
  2. Sit on the floor. Take one leg in your hands (for the ankle or heel), start lifting your leg, helping with your hands, to your face. Try to throw your legs back over your head. Eliminate sudden movements. If you feel pain, stop training and choose another exercise.
  3. Take a horizontal position on your back. Put your hands on the surface. Lift your bent legs slightly and move them behind your head until your toes touch the floor. At the end point, hold for 10-15 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 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 also need to tighten the backs. Soak for 10 seconds. As you inhale, return to the starting position. Rest time - 1 minute.

All movements are performed smoothly. Take the time to do gymnastics as soon as possible. Relaxing exercises should be done before each 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 at bedtime.

  1. Sit in the lotus position. Straighten your back, do not 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 pain thresholds and strengthens the internal organs of the pelvis. Watch your breathing.
  2. Take an upright position. Place your feet shoulder-width apart, arms at 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 erections.
  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 for your chest and set it 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. Rest time - 1 minute. When doing gymnastics, focus all the tension on the pelvis.
  4. Starting position - sitting on the floor. Bend your knees and pull them aside. Press your feet together. The heels should touch the groin. Keep your hands at your waist. Perform gentle knee raises. It should look like flapping your wings. Pay attention to your pace and breathing, turn off sudden movements. Gymnastics is performed daily. Helps strengthen the groin and urinary system, tones the pelvic muscles, relieves pain.

Other exercises

Comprehensive therapeutic gymnastics includes the performance of various activities.

Walking and running

Running and walking have worked well for prostatitis:

  1. Moderate walk with a gradual increase in pace. Heat first. 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 run another 250 meters. Then change from running to walking and repeat the same for another 2-3 kilometers.
  3. Jogging with acceleration. Run 200 meters, then increase your speed and wash the same distance. Then return to the original pace. The distance is 2-2, 5 km.

Therapeutic gymnastics in the gym

When training with simulators or sports equipment, do not use heavy loads. Use light attachments. The following activities are suitable for the treatment of prostatitis:

  • relaxing warm-up;
  • shallow squats with a barbell - 10 times in 3 series;
  • forward attacks with weights - 12 times for each lower limb;
  • lifting the torso on a "Roman bench" - 15 times;
  • flexion-extension of the legs with a platform.

Try to pay attention to the machines that use your feet.

Flexion-extension of the legs in the gym for the treatment of prostatitis

Exercise to prevent prostatitis

The complex of preventive gymnastics can be performed not only in the initial stage of the disease, but also during the progression:

  1. Get on your knees and spread them apart. Legs together. Sit on your heels with your buttocks. Place your hands on your feet and straighten your back. Start squeezing the muscles of the anus for 5 seconds, then relax for the same time. If you feel discomfort, then the exercise is performed correctly.
  2. Upright position. As you exhale, lower your body. Hold for 3-5 seconds, then do a deep squat. Returning to the starting position, do the opposite (first straighten your legs, then lift your body). The number of descents and ascents is 15 times.
  3. Stand with your back to the wall. With your knee bent, rest your feet on a vertical surface. Remaining in this position, do a squat (not deep). Repeat with the other leg. Quantity - 10-15 times.
  4. Take a chair or some sublime object. Place each leg and make deep forward attacks. Change the limb and repeat the exercise. Do it 20 times.
  5. Take a tight ball (football or basketball are appropriate). Sit on top and make circular rotations with your pelvis. For balance you can hold the equipment with your hands.
  6. Lie on the floor. Hands behind head. Lift the core 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 about the contraindications for which therapeutic exercises are prohibited. They include:

  • fever;
  • infectious and inflammatory processes;
  • high blood pressure;
  • period of rehabilitation after surgery;
  • exacerbation of chronic diseases;
  • stroke and heart attack.

In addition to these contraindications, there are conditions during which the patient must be careful with any type of exercise. You also need to turn off the increased loads.

Main pathologies:

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

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

By performing proper exercises for prostatitis, you will provide the body with normal blood circulation, so not only will the symptoms disappear, but recovery processes will begin to take place. Be sure to consult your urologist before starting classes.