The prostate gland sits below the bladder and is an important part of a male body. Most men don’t give any importance to maintaining prostate health which leads to a number of prostate related problems in men. Incorporating some simple exercise into your daily routine will help keep the prostate healthier and also prevent many problems associated with the gland such as involuntary urination and prostate cancer.
Lunges works out your glutes, hamstrings, prostate, quads and calf muscles. They are more effective when combined with exercises like squats. The routine starts with you standing straight with one leg forward and the other backward. Holding a comfortable weight, slowly move the front knee downwards to a 90 degree position. Keep your back straight and look straight forward. Hold this position for at least 10 seconds, ease your weight back on your heels and push yourself slowly back to the position you started in. repeat 12 to 16 times and then switch legs. This exercise should be done just once or twice every week and you will need to do 2-3 set per leg.
Squats, like the lunges, work your hamstrings, calves, glutes and quads. They also strengthen the muscles around the prostate gland. Stronger muscles in this area can help prevent involuntary urination. Start with your feet apart and standing straight. Keep your feet hip-width apart and the toes should point straight. Tightly pull in your abs and ensure your thighs are parallel to the ground. When bending, 90 degrees is the maximum you should bend. The exercise should be repeated 12-16 daily.
Yoga can help keep the prostrate fit and healthy. Certain yoga postures such as Seated Sun and Knee Squeeze increase the flow of blood into the groin and pelvic muscles. There are yoga postures similar to regular pelvic floor exercises that can strengthen the muscles in the lower body and help prevent problems related to the urinary system such as dribbling of urine and pain while passing urine.
Pelvic Floor Exercise
The pelvic floor exercise works the muscles by contracting and relaxing them rhythmically. While relaxing the muscles all you need to do is leave the muscles. This routine can be repeated several times. It is necessary keep the muscles tight, as hard as you can, and allowing the muscles to relax completely afterwards.
There are some exercises considered to be the “miracle prostate exercise” and claims to cure several health issues. These exercises will strengthen the prostate muscles and keep the organ healthy. To start the routine, stand up, inhale and exhale deeply. Exhale fully when you take the last breath and then suck in your stomach. Holding the position, squeeze your body’s to promote blood flow. You will feel all the muscles between your pubic area and chest lifting. Now relax and inhale, allowing your torso to return to normal. This routine can be repeated 3-5 times every day but remember to wait a minute or two before each repetition.