The PC muscle, or pubococcygeus, is one of the three pelvic floor muscles. It supports the rectum and bladder and is useful in helping control urinary flow. Men who suffer from urinary incontinence caused by prostate surgery or prostate cancer treatment may benefit from performing exercises to strengthen the PC muscle, according to the University of California Los Angeles Health System's Urology Department. These exercises, called Kegels, can be performed almost anywhere and take just a few minutes each day. As the PC muscle becomes stronger, men often notice an improvement in urinary incontinence.
Step 1
Locate the PC muscle and other pelvic floor muscles. One easy way to identify the muscles is to stop your urine stream while using the bathroom. You should feel a pulling sensation as you do---these are the pelvic floor muscles, according to the National Kidney and Urologic Diseases and Information Clearinghouse.
Step 2
Empty your bladder. Kegels should always be done with an empty bladder.
Step 3
Start a repetition of Kegel exercises by contracting the pelvic floor muscles and holding it for a count of five seconds, the UCLA Urology Department advises.
Step 4
Release the pelvic floor muscles and relax for a count of five seconds.
Step 5
Repeat the contraction and release of the pelvic floor muscles between 10 and 20 times three or four times a day.
Tips and Warnings
- It may take three to six weeks to notice an improvement in your urinary flow and control after you begin doing Kegel exercises, according to the National Kidney and Urologic Diseases Information Clearinghouse. If you do not see any improvement after several months, speak with your doctor to ensure you are working the correct muscles. Men scheduled to undergo surgery on the prostate can begin doing Kegel exercising before the operation to strengthen muscles to prevent or minimize urinary incontinence after the procedure.
- Do not hold your breath and do not push down while performing Kegels, the UCLA Urology Department advises. Also, do not tense your abdominal, thigh or butt muscles.
References
- National Kidney and Urologic Diseases Information Clearinghouse: Urinary Incontinence in Men
- MedlinePlus Medical Encyclopedia: Kegel Exercises
- University of California Los Angeles Health System Urology Department: Kegel Exercises for Men
- FamilyDoctor.org: Kegel Exercises for Your Pelvic Floor Muscles
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