“Just do Kegels” sounds like the kind of advice a guy gets from a forum post written at 2 a.m. Surprisingly, this one holds up. Pelvic floor exercises for erectile dysfunction have been tested in actual randomized trials, and the results are better than most people expect.
The Main Study: Dorey and Colleagues (2005)
The best-known trial was run in the UK and published in the British Journal of General Practice. Fifty-five men who had had ED for at least six months were split into two groups:
- One group did pelvic floor exercises with biofeedback, plus lifestyle advice.
- The other group got lifestyle advice only for the first three months.
At three months, the exercise group had significantly better erectile function scores than the advice-only group. When the control group then started the exercises too, they improved as well. By six months, about 40% of the men had regained normal erectile function, about 35% had improved, and roughly a quarter saw no real change.
Those are strong numbers for a free, side-effect-free intervention. They also come from a small study, so they are encouraging rather than definitive.
Other Evidence
Several later reviews have looked at pelvic floor training for men. The general picture: it appears to help erectile function and post-urination dribble, with the clearest benefit in men whose ED involves venous leak (blood draining out too quickly) or weak pelvic muscles. Men who have had prostate surgery are also frequently given pelvic floor training to help recover both continence and erections.
Why It Works
When you are aroused, blood rushes into the penis. The ischiocavernosus muscle then squeezes the base, pushing pressure inside the penis well above normal blood pressure. That is what turns “sort of” into “fully.” The bulbospongiosus helps compress the veins so blood does not drain back out. Train those muscles and they can do that job harder and for longer.
The Routine Researchers Used
The Dorey program was simple:
- Strong contractions, held up to 10 seconds, in three positions each day: lying, sitting and standing.
- Contracting during activity, such as while walking, and firmly after urinating.
- Weekly check-ins with a therapist for the first few weeks, including biofeedback to confirm the right muscles were working.
You may not have a biofeedback machine at home, and that is fine. The mirror check (base of the penis retracts, testicles lift) is a decent substitute. If you cannot tell whether you are doing it right, a pelvic floor physiotherapist can check in one visit.
Who Benefits Most
- Men with mild to moderate ED
- Men who lose erections during sex rather than never getting one
- Men with post-pee dribble or mild leakage
- Men recovering after prostate surgery, with their surgeon’s guidance
Men whose ED is mostly driven by blocked arteries, diabetes-related nerve damage or very low testosterone may get a smaller boost and usually need medical treatment too. Pelvic floor work can still complement it.
Who Should Be Careful
If you have pelvic pain, painful ejaculation, or a constant feeling of tension down there, you might have an overactive pelvic floor. In that case more squeezing is the wrong medicine, and you need relaxation work instead. Get assessed first.
The Bottom Line
The research on pelvic floor exercises for erectile dysfunction is small but genuinely positive. In the main trial, most men who stuck with daily exercises for six months improved, and 40% got back to normal. It costs nothing, nobody can see you do it, and it pairs well with any other ED treatment.