Why strengthen pc muscle

When done correctly, most people find them relaxing. If you feel pain during or after Kegel exercises, you may not be doing the exercise correctly, or Kegel exercises may not be appropriate for you. Contact your healthcare provider to discuss this. Make sure you keep breathing while you hold the contractions. You can contact your healthcare provider for a referral.

For more information or to make an appointment, call They can address the causes of pain or problems in your pelvic floor muscle area. Your feedback will help us improve the information we provide to patients and caregivers.

We read every comment, but we're not able to respond. If you have questions about your care, contact your healthcare provider. Routinely exercising your PC pubococcygeus muscles like you would any other muscle is essential for sexual health. Sadly, one of the most important muscle groups is often the most neglected and least understood. The muscles contract to hold in both urine and BM, but they also contract in other ways to push.

In men, the PC muscles are instrumental in erectile function, stamina and ejaculation quality. In women, they work to keep the vaginal canal healthy and sensitive and can increase orgasm intensity. There are many factors that can conspire to weaken our PC muscles, such as simple neglect, aging, weight gain, diabetes and other health problems.

In women, pregnancy and childbirth are big factors in PC muscle weakening. There is also evidence to suggest a genetic predisposition in some people that causes a weaker pelvic floor. They can also become too weak or loose as a result of pregnancy or childbirth, surgery for prostate cancer, bladder or bowel problems, or other factors. This can negatively affect your bladder control and sex life.

But just as you can strengthen your arm or leg muscles through regular workouts, you can strengthen your PC muscles with Kegel exercises. Arnold Kegel originally created Kegel exercises in the late s to help women regain control of their bladders after childbirth. Since then, several studies have found Kegel exercises can help treat several conditions in women.

Another study in the World Journal of Urology suggests they can help treat not only stress urinary incontinence, but also pelvic organ prolapse and sexual dysfunction in women.

For example, a research review in Urology suggests that Kegel exercises can help treat stress incontinence in men after prostate surgery. It may also help relieve overactive bladder and improve sexual function in some men. Kegel exercises might have sexual benefits for both women and men. According to scientists in the International Urogynecology Journal , several studies have linked pelvic floor muscle training to better sexual function in women.

Research reported in Sexual Medicine Reviews suggests they may also help treat sexual dysfunction in men. More specifically, they may help improve erectile function, ejaculation control, and orgasm intensity in men with chronic prostatitis or chronic pelvic pain syndrome. The first step is to find your PC muscles. You can identify these muscles while urinating.

Simply stop urinating mid-stream. The muscles you use to hold your urine back are your PC muscles. Contract and hold your PC muscles for 5 to 20 seconds. Then release them. You can repeat this simple exercise 10 to 20 times in a row, three to four times a day. Gradually build the number of contractions you complete and the amount of time you hold each contraction for.

Over time, this simple exercise can help strengthen your PC muscles. Forms a large part of the pelvic floor, supporting lower organs. Like the PC muscle, it forms part of the strength of the pelvic floor.

Like any exercise, it can be difficult at first to know that you are performing Kegels properly. But with a daily commitment, it becomes instinctive. Which muscles?

If you can stop your urination flow mid-stream, you have identified your pelvic floor muscles. Build up to your routine. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day.

As you gain confidence from your new routine, aim for for 10 seconds at a time, relaxing for 10 seconds between contractions. Be careful not to flex the muscles in your abdomen, thighs, or buttocks. Also, avoid holding your breath. Breathe freely during the exercises to keep from stressing the rest of your body.