The pubococcygeus, or PC, muscle is a sling-shaped complex of muscles found in both sexes that functions to support the uterus, bladder and bowel. Weak PC muscles can cause urinary incontinence and result from pregnancy, childbirth, increased weight and age. Kegel exercises can help to strengthen weak PC muscles and reduce episodes of urinary incontinence. Prior to performing, consult a health care practitioner specializing in urinary incontinence to help you decide if these exercises are appropriate for you.
Locating the PC Muscle
The first step to performing kegel exercises is locating the appropriate muscle group. The PC muscle is involved with controlling urination and can be located by stopping the flow of urine during bladder elimination. Try to stop the flow of urine several times until you become aware of what muscle you are using to perform this action. It is important not to develop a habit of stopping and starting your urine as this can be detrimental. An alternative technique for women to locate their PC muscle is by manually inserting a finger into the vagina and attempting to apply pressure by squeezing the surrounding musculature. According to the MayoClinic.com website, this technique is being performed correctly if you feel the vagina tighten and the pelvic floor move in an upward direction.
Performing the Exercises
Once the appropriate muscles have been located, you can begin the kegel exercises. Begin by emptying your bladder and then finding a quiet place to sit or lie down. From this position, contract the PC muscle for approximately 5 seconds and relax for 5 seconds. Initially, perform about five repetitions of these contractions for a few minutes. As you become more comfortable performing the exercises, progress to twice daily for 10 minutes.
Key Points to Remember
In order for the kegel exercises to be safe and effective, it is imperative to follow a few key guidelines. Never perform the exercises while urinating or with a full bladder. According to the MayoClinic.com website, this can weaken the PC muscle and cause incomplete bladder voiding, which could potentially result in a urinary tract infection. It is also important to assure that you are not using your abdominal, leg or buttock muscles during the exercises. A good way to assure that you are not using these muscles is by placing your hand over them to feel for a contraction. Lastly, do not hold your breath while performing your kegel exercises as this can cause dizziness and changes in blood pressure.
