The PC or pubococcygeus muscle supports the bladder, helps control urinary flow and aids sexual function. Kegel exercises, which work the PC muscle, can be performed by men, according to MayoClinic.com. The exercises might help with erectile dysfunction, can reduce urinary incontinence and help eliminate dribbling from inability to restrain urine flow. Working the PC muscle can also help men with bowel incontinence. The PC muscle extends from the tailbone to the pubic bone.
Kegels Work PC Muscle
Step 1
Find the PC muscle. This might take a little time, especially if the area that is like a sling at the floor of the pelvis is weak. MedlinePlus suggests locating the PC by pretending to hold urine. During urination, stop the stream and pay attention to the sensation of lifting and tightening in the pelvic floor area. Men can insert a finger into the rectum to feel the muscles move up and down.
Step 2
Perform the exercises consistently. It's important to exercise the muscles when the abdomen, thighs and buttocks are relaxed. After urinating, contract the muscles and hold while counting to 10. Relax for a count of 10 then repeat for nine more repetitions. For maximum benefits, tighten the PC muscle and relax it three times a day, preferably morning, afternoon and evening.
Step 3
Avoid injury. PC muscle exercises can be performed by men sitting or lying down. After a couple of weeks, practice with single contractions when urinary leakage might occur. It's important not to be discouraged. Results might take up to three months, but for some in as little as three to four weeks, according to the University of California, Santa Barbara. Discontinue if any discomfort occurs. As with any exercise, increase repetitions gradually to avoid pain and injury.
Step 4
Explore options. According to the University of Maryland Medical Center, biofeedback can help men learn how to work the PC muscle. Electrodes placed on the abdomen and anal area provides a graph for monitoring whether the right muscle is being contracting. Training is facilitated by a therapist in a clinic setting. Electrical stimulation is another way to perform Kegels for pelvic-floor strengthening. A low-voltage current delivered through electrodes forces the muscle to contract until the exercise can be performed without the device. Treatments can be performed at home or in a clinic.
Step 5
Consider the sexual benefits for motivation. Strengthening the PC muscle has sexual benefits for men, which include firmer erections, intense orgasms and stronger ejaculations. Learning how to work the PC muscle helps men maintain control for improved sexual performance. Some men report multiple orgasms are possible from performing Kegel exercises that strengthen the PC muscle.
Member Comments