5 Easy Exercises For Prostate Enlargement

5 Easy Exercises For Prostate Enlargement

Prostate enlargement, commonly known as benign prostatic hyperplasia (BPH), is a prevalent disorder that affects a huge number of men as they become older. While medicinal therapies are available, including particular workouts into your daily regimen can help with prostate health.

Prostate Enlargement Symptoms

Understanding the signs of prostate enlargement is critical for early detection and treatment. Typical symptoms include:

  • Frequent urination, especially at night
  • Urgency to urinate
  • A urine stream that is weak or sluggish
  • Having trouble starting or ending urination
  • Incomplete emptying of the bladder
  • Urinating and dribbling
  • Difficulty holding urine

Potential Benefits of Yoga

According to a 2006 study, exercise may help minimize the risk of BPH. Exercising, such as yoga, may help avoid the illness.

Yoga may also help alleviate BPH symptoms by exercising and strengthening the pelvic floor muscles. Researchers discovered that yoga practices boosted muscular strength in a 2011 study.

Strengthening the pelvic floor muscles and lowering pelvic tension can assist in improving bladder control and make urination simpler.

Yoga Exercises for Prostate Enlargement

Yoga Exercises for Prostate Enlargement

With its emphasis on breathwork, awareness, and stretching, yoga provides a comprehensive approach to BPH control. Here are five basic positions to include in your everyday routine:

Hero Pose (Virasana)

  • Kneel on the ground, thighs perpendicular to the ground.
  • Keep your knees together and sit back on your heels.
  • Lengthen your spine by placing your hands on your thighs or knees.
  • Breathe deeply and maintain the stance for 30 to 1 minute.

Benefits: This position extends the hips and groin, increasing blood flow to the pelvic region and promoting prostate health.

Reclining Big Toe Pose (Supta Padangusthasana)

  • Lie on your back and raise one leg, grasping the big toe with one hand.
  • Maintain the other leg on the ground, bent or extended.
  • Hold the stretch for a few seconds, feeling the hamstring and pelvic area lengthen.
  • Repeat with the other leg.

Benefits: This posture stretches the hamstrings and opens the hips, which promotes lymphatic drainage and reduces inflammation in the pelvic area.

Cobbler Pose (Supta Baddha Konasana)

  • Sit with your spine straight and your feet’s soles touching.
  • Keep your feet together and softly press your knees into the floor.
  • Maintain a straight back and take deep breaths.
  • Maintain the posture for 1 to 5 minutes.

Benefits: This position opens the groin and hips, increasing blood circulation and pelvic flexibility.

Bow Pose (Dhanurasana)

  • Lie on your stomach, arms by your sides.
  • Bend your knees and extend your hands back to grab your ankles.
  • Lift your torso and thighs off the ground to form a bow.
  • Hold the stance for 20-30 seconds, inhaling deeply.

Benefits: This position works the stomach and core muscles, benefiting the pelvic floor and indirectly promoting bladder control.

Shoulder Stand (Salamba Sarvangasana)

  • Lie on your back, raise your legs upwards, and use your hands to support your lower back.
  • Straighten your legs, forming a straight line from your shoulders to your toes.
  • Engage your core and take deep breaths.
  • Maintain the posture for 30 to 1 minute.

Benefits: This posture promotes blood circulation throughout the body, including the pelvic area, and strengthens the core muscles, which helps to support the pelvic floor indirectly.

Other Exercises for BPH

While yoga has distinct advantages, try combining the following activities into your regimen for a well-rounded approach:

Other Exercises for BPH

Kegel Exercises

  • Stop the flow of urine midstream to identify your pelvic floor muscles.
  • These muscles should be contracted for 5 seconds and then relaxed for 5 seconds.
  • Repeat 10-15 times, increasing the duration progressively.

Aerobic Exercises

  • Exercise for at least 150 minutes each week, such as brisk walking, running, cycling, or swimming.
  • Exercises that raise your heart rate and improve your overall cardiovascular health should be prioritized.

Pelvic Floor Exercises

  • Squeeze the muscles surrounding the anus and genitals while sitting comfortably.
  • Hold for 5 seconds before relaxing for 5 seconds.
  • Repeat 10-15 times, increasing the duration progressively.


Living with BPH does not have to be excruciatingly painful. Implementing these five simple workouts, coupled with frequent medical visits, can greatly enhance your quality of life. 

Remember that consistency is essential! Incorporate these exercises into your everyday regimen as you feel more comfortable, gradually increasing the time and intensity. Listen to your body and take breaks as required.

Aside from physical activity, keep in mind the importance of a healthy lifestyle for overall prostate health:

  • Maintain a healthy weight: Being overweight might exacerbate BPH symptoms. A healthy weight can be achieved with a well-balanced diet and frequent exercise.
  • Consume a well-balanced diet: Limiting saturated and harmful fats, processed foods, and sugary beverages. Fruits, vegetables, whole grains, and lean protein sources should be prioritized.
  • Manage stress: BPH symptoms might be exacerbated by chronic stress. Use relaxation techniques such as meditation, yoga, and deep breathing.
  • Stay hydrated: Drinking enough water helps avoid constipation and promotes good urine function.
  • Quit smoking: Smoking causes blood vessel damage and exacerbates BPH symptoms. Quitting smoking can enhance your overall health and prostate function dramatically.

If you enjoyed this article, you may also want to read this article Top Foods for a Healthy Prostate.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being