Introduction: Modern men not only face work pressure but also health crises caused by prolonged sitting and staying up late. The incidence of impotence and premature ejaculation is rising year by year, with30 years+ men, one in every three is troubled! Today, I will share a set of “exercise prescriptions” certified by experts in TCM urology from a top-tier TCM hospital, which can help you regain your vigor at home without spending a dime!
1. “Office Vigor Secrets” That Can Be Practiced in Fragmented Time
🌟1. Kegel Exercises: The Natural Massager for the Prostate
Kegel exercises, also known as Kegel exercises, are like doing a “fitness routine” for the pelvic floor muscles. Many may not know that the pelvic floor muscles significantly impact male sexual function. When we perform Kegel exercises, we can strengthen the pelvic floor muscles, promote local blood circulation, thus helping to improve issues like premature ejaculation and impotence.
[TCM Principle] The perineum point is where the Ren and Du meridians intersect. Daily Kegel exercises can unblock the meridians and improve prostate congestion (aligning with the principle in the “Huangdi Neijing”“Uplifting Heaven and Earth, Grasping Yin and Yang“).
[Operation Guide]
① Sit/stand with a straight spine
② Inhale while contracting the anus (imagine the feeling of holding back a bowel movement)
③ Hold for3-5 seconds, then slowly exhale and relax
[Invisible Advantage] This exercise is not limited by time or place; it can be done while watching TV, on the bus, or even while sitting at work. With long-term persistence, you will find your pelvic floor muscles become stronger, and sexual function will improve.
[Advanced Play] Practice in sync with your breathing rhythm during meetings, accumulating50 times; your office chair becomes your therapy bed!
🌟2. The King of Squats: Your Leg Engine
Squats can efficiently activate the lower limb muscle groups and promote testosterone secretion. Research shows that regular training can increase male hormone levels by 17%; at the same time, it stimulates the Spleen and Kidney meridians to unblock kidney qi and blood, making it a “walking hormone engine” that achieves a comprehensive enhancement from muscle strength to vitality!
[TCM Principle] The kidneys govern the bones and produce marrow; the strength of the lower body is closely related to kidney health. Through squats, we can stimulate the meridians of the legs and buttocks, promoting the flow of qi and blood, thus playing a role in tonifying the kidneys and securing essence.
[Medical Evidence] Harvard University research confirms that squats can increase testosterone levels by 17.3% (Journal of Strength and Conditioning Research, 2018).
[Correct Posture]
① Feet shoulder-width apart, toes turned out15 degrees
② Slowly squat down until your thighs are parallel to the ground, knees should not go beyond toes
③ Sit back as if sitting on an invisible chair, then slowly stand up, feeling the muscle engagement
[Precautions] Maintain a straight back during squats; do not bend or hunch. Start with2 – 3 sets of15 reps, gradually increasing sets and reps as your body adapts, achieving visible hardness!
[Pitfall Guide] Those with knee joint diseases should switch to wall sits..
🌟3. Plank: Core Muscle Awakening Technique
The plank can strengthen the core and pelvic floor muscles, enhancing waist and abdominal stability and improving male physiological endurance; at the same time, it stimulates the Ren and Du meridians to promote qi and blood circulation. Research shows that regular training can increase male core strength by 37%, making it a “natural vitality charging station“!
[Therapeutic Analysis] Enhances the strength of the transverse abdominal muscles, improving blood retention during erection (data from international medical journals: core training improvesED improvement rate37%).
[Precise Action]
① Elbows at90 degrees for support
② Head–shoulders–hips–heels in a straight line
③ Tighten the abdomen and squeeze the glutes while maintaining breathing
[Beginner Plan] Start from30 seconds, increasing by5 seconds each day; persist for1 month to see a surge in waist and abdominal strength!
🌟4.Leg Raises: Strengthening Abdominal and Lumbar Strength
Leg raises can precisely strengthen the core muscle groups of the waist and abdomen, while also engaging the Ren and Du meridians and precisely stimulating key kidney-tonifying acupoints such as Guan Yuan and Qi Hai, making it a “natural invisible waist protector” that achieves dual charging of waist and abdominal strength and life energy!
[Dual Verification of TCM and Western Medicine] Modern anatomy: trains the rectus abdominis+iliopsoas, enhancing core stability (research from the “Journal of Sports Medicine”: strengthening core muscle groups can improve erection hardness28%).
TCM meridian theory: Leg raises engage the Ren meridian (anterior) and Du meridian (posterior), stimulating kidney-tonifying acupoints such as Qi Hai and Guan Yuan (as recorded in “Zhen Jiu Da Cheng”:“Qi Hai treats impotence, Guan Yuan stores essence“).
[Operation Guide]
① Lie flat with legs together, palms facing down at your sides
② Inhale, point your toes and slowly raise your legs to90 degrees (keep your lower back pressed to the ground!)
③ Exhale, lower your legs in three segments (10cm pause for 1 second)
[Pitfall Guide] Those with lumbar disc herniation should switch to knee raises (knees at120 degrees).
[Scientific Progression]
Beginner: Place an A4 paper between your legs to prevent O-shaped legs from compensating.
Advanced: Squeeze the perineum (Kegel + leg raise for dual stimulation) while raising your legs.
2. Professional “Sexual Ability Training Program”
🌿1.Jogging Therapy: Natural Viagra Production Method
Running is a full-body aerobic exercise that can improve cardiovascular function, promote blood circulation, and enhance metabolic capacity. From a TCM perspective, running can stimulate the body’s Yang energy and enhance Zheng Qi, thus improving the body’s resistance. For patients with urological diseases, running can improve overall blood circulation, including blood flow to the reproductive organs, helping to alleviate symptoms of premature ejaculation and impotence.
[Scientific Basis] Running three times a week for40 minutes can reduce the risk of ED by41% (American Journal of Cardiology).
[Golden Pace] Maintain a “can talk but not sing level” of fat-burning heart rate (220 – age) ×60% .
[TCM Enhancement] After running, you can moxibust the Guan Yuan point for 15 minutes, doubling the effect of tonifying kidney qi!
[Treatment Suggestions] Engage in running exercises 3 – 5 times a week, each lasting more than30 minutes. The speed of running can be adjusted according to your physical condition; you can start with a slow jog and gradually increase speed and distance. If you find it inconvenient to run outdoors, you can also use a treadmill.
🌿2.Frog Swimming Special Training: Water-Based Potency Secrets
Swimming is an excellent exercise for men; it has minimal impact on the joints and can work all muscle groups. During swimming, the body needs to perform coordinated movements, which helps improve flexibility and balance. From a TCM perspective, swimming can regulate the flow of qi and blood in the body and enhance kidney function.
[Mechanism Explanation] Water pressure massage promotes pelvic blood circulation, and the kicking action precisely trains thePC muscle (recommended therapy by the International Urological Association).
[Training Tips]
① Keep the knees closer than shoulder-width apart when drawing the legs in
② When kicking, the feet should be turned outward in aW shape
③ Coordinate with deep inhalation and slow exhalation
[Treatment Suggestions] Swim 2-3 times a week for 800 meters; persist for 8 weeks to improve premature ejaculation with an effectiveness rate of up to68%!
🌿3. Kegel Advanced Version:Precise Targeting of the PC Muscle
[Upgraded Training Method]
① Stop urination midway to locate thePC muscle
② Contract the anus while raising the hips in a supine position
③ Use resistance training with elastic bands
[Efficacy Data] Research from the “Journal of Sexual Medicine” shows: regular training for6 weeks can enhance ejaculation control by300%!
3. Wisdom of Our Ancestors: TCM Health Preservation Exercises
✅1. Ba Duan Jin’s “Two Hands Climbing Feet to Strengthen the Kidneys and Waist”
[Essence of the Technique]
① Stand with feet together, raise both hands above the head while inhaling
② Bend forward while exhaling, reaching down to hold your feet
③ Hold for a while, then slowly rise while visualizing warmth at the Ming Men point
[Treatment Suggestions] Repeat 6 – 8 times, or perform a complete Ba Duan Jin exercise (can follow the video from the National Sports Administration).
[Modern Research] Fujian University of Traditional Chinese Medicine experiments confirm: this action can increase testosterone levels by15.2%!
✅2. Xian Ren’s Abdominal Massage: The Golden Massage for Spleen and Kidney Supplementation
[Classical Source] Recorded in the Tang Dynasty by Sun Simiao in “Qian Jin Yao Fang”:“After eating, massage the abdomen to eliminate hundreds of diseases”.
[Operation Guide]
① Lie on your back with knees bent, hands overlapping on the navel
② Massage in a clockwise circular motion for36 times (to tonify the spleen), then counterclockwise36 times (to drain turbidity)
③ Focus on pressing the Guan Yuan point (3 inches below the navel), and the Shen Shu point (beside the second lumbar vertebra)
[Modern Interpretation] By stimulating the abdominal nerve plexus, it regulates androgen secretion (research from the Chinese Academy of Traditional Chinese Medicine: daily abdominal massage can increase testosterone levels by12.5%).
✅3. Standing Posture Cultivation Method: Zero-Basis Kidney Strengthening Skill
[Essence of the Technique] The secret of Xing Yi Quan “Hunyuan Zhuang” uses stillness to cultivate and replenish Yuan Qi.
[Correct Posture]
① Stand with feet turned inward, knees slightly bent as if sitting on a high stool
② Both hands embrace as if holding a balloon, fingertips about10cm
③ Tongue against the palate, visualize a line pulling from the top of the head
[Scientific Validation] Research from Shanghai University of Sport found: standing for15 minutes daily, after 3 weeks, DHEA (youth hormone) levels increased by19%.
✅4. Sounding the Sky Drum: An Office Tool for Brain Health and Kidney Strengthening
[Classical Source] Recorded in “Sheng Ji Zong Lu”:“Striking the Sky Drum treats kidney deficiency and tinnitus”.
[Operation Guide]
① Cover your ears tightly with your palms, index fingers stacked on top of the middle fingers
② Suddenly drop and strike the back of the head at the Feng Chi point 24 times
③ After finishing, massage the ear lobes36 times (using index and middle fingers to rub up and down)
[Dual Effects] It can improve kidney deficiency tinnitus and stimulate the kidney reflex zone in the ear (modern auricular therapy confirms its regulatory effect on sexual function).
✅5. Heel Raises for Kidney Supplementation: A Portable “Gym”
[Meridian Principle] The Kidney Meridian of the Foot Shaoyin starts at the sole, and heel raises stimulate the Yong Quan point.
[Operation Guide]
① Stand with feet together, hands on hips
② Slowly raise your heels to the highest point, holding for3 seconds while inhaling
③ When lowering, lightly tap the ground with your heels (reduce impact for those with osteoporosis), while exhaling
[Variety of Practice] Practice heel raises while brushing your teeth, accumulating 100 times daily, comparable to “invisible squats”.
⚠️Reminder: All movements should be gradual; if dizziness or pain occurs, stop immediately. After exercising, avoid wind and cold, and do not take a cold shower immediately!
Exercise plays a crucial role in improving urological diseases. Everyone can choose an exercise method that suits their actual situation and stick to it. I hope every male friend can have a healthy body and enjoy a wonderful life!
Finally, don’t forget to share this article with friends who need it, so more people can benefit from the health brought by exercise. If you have any questions about urological health, feel free to leave a message below, and I will answer them one by one.
(Disclaimer: This article is not for any diagnostic basis; if you have any diseases, please consult a professional physician as soon as possible.)