Men and women both have the pubococcygeus muscle or PC muscle. It goes from the pubic bone to tailbone and wraps around to support your pelvic floor. The PC muscle will weaken, like any muscle, if it goes unused. Kegel exercises are named after their originator, Dr. Arnold Kegel, and they are the exercises used to strengthen this important muscle.
Correct Location
Exercising the PC muscle is simple once you have found the correct way to locate it. You should do this in your bathroom by voluntarily starting and stopping your urine flow. In addition, you may tighten the muscles in the region as if you were holding back gas. Or, insert one lubricated finger into your rectum to feel it tighten. Now you have located your PC muscles.
Technique
When doing your kegel exercises regularly, do not start and stop your urine flow, as that can cause infection or even weaken the muscle, says Healthtouch. It is best to empty your bladder prior to starting a session of exercise. Start with one session of squeezing the muscle for five to 10 seconds and releasing for the same increment. Repeat this for 10 repetitions, if possible, and do this two or three times daily. PC muscle training may be done anywhere privately, and consistency is the key for best results.
Bladder Benefits For Men
A weak bladder is common as men age and can be a result of conditions such as benign prostatic hyperplasia, according to Jefferson University Hospital. It can lead to urinary incontinence, a condition where you accidently leak urine. Even with an overactive bladder, some urine leakage is common. If you need to improve bladder control, kegels are an essential piece of a bladder-training program. The National Institute of Diabetes and Digestive and Kidney Disease say it can take up to six weeks of regular exercise before you see improvement in bladder control.
Benefits For Women
The leading causes for a weak PC muscle in women include childbirth and aging. The benefits of a strong PC muscle in women are two-fold. You can even do your PC muscle training before childbirth to lessen the side effects and make labor easier, according to the Mayo Clinic. During childbirth, the vaginal canal is greatly stretched and may leave a mother with tears and relaxed muscles that can lead to other issues. PC muscle training after childbirth may help to restore some vaginal tone if done consistently. Aging women and mothers may remedy the problem of leaking urine when they laugh or sneeze by doing kegels.
Intimate Benefits For Men
For the young and old, kegel exercise has sexual benefits. Regular kegel exercises can help to control premature ejaculation in men, a common sexual issue. In premature ejaculation, the climax is reached much earlier than intended, leading to sexual dissatisfaction in both partners. Men of all ages may experience this. Strengthen your PC muscle and be on the way to a better sexual experience.
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