Dominic Stone
The pubococcygeus (PC) muscle is a pelvic floor muscle that stretches from the pubic bone to the bottom of the spine. It is an important muscle for both men and women, as it helps control urinary and bowel functions. Weakening of the PC muscle can lead to conditions like incontinence or pelvic organ prolapse. To strengthen the PC muscle, individuals can perform Kegel exercises, which involve contracting and relaxing the muscle. These exercises are easy to do, low risk, and can be done anywhere.
| Characteristics | Values |
|---|---|
| Full Form | Pubococcygeus (PC) Muscle |
| Location | The PC muscle forms the floor of the pelvic cavity and stretches like a hammock from the pubic bone to the bottom of the spine |
| Functions | The PC muscle provides physical support to the viscera and organs, assists in supporting and stabilizing the spine, and helps control urinary flow |
| Benefits of Exercises | Strengthening the PC muscle can help treat urinary and fecal incontinence, improve bladder and bowel health, and help men avoid erectile dysfunction and premature ejaculation |
| Types of Exercises | PC tremble, PC stutter, Kegel exercises, and resistance training |
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What You'll Learn
Locating your PC muscles
The pubococcygeus (PC) muscle is a muscle found in the lower part of the body in both males and females. It forms the floor of the pelvic cavity and stretches like a hammock from the pubic bone to the bottom of the spine.
To locate your PC muscle, imagine that you are urinating and that you need to quickly stop mid-stream. The muscle you use to hold your urine back is your PC muscle. You can also identify these muscles when you try to avoid passing gas. If you're male, your testicles will also rise when you contract them.
Once you've located your PC muscle, get in a comfortable position and then flex it. Contract the muscle 10 times, holding each contraction for 1-2 seconds. Do 3 sets of 10 contractions a day. Aim to do the exercise 3-4 times weekly. As you gain strength in your PC muscle, you can increase the number of reps to 20 and then 50.
There are several PC muscle exercises you can perform. One of them is the PC tremble exercise. Start by clenching your PC muscle very slowly. Once you are fully clenching, clench a little more and hold it there for 30 seconds, breathing slowly. When you feel the burn, release and do 20 normal PC clenches.
If you're a guy, you can do PC muscle exercises with an erection. Place a small towel over your erect penis and lift the towel up by squeezing the PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times.
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Benefits of PC exercises
The pubococcygeus (PC) muscle forms the floor of the pelvic cavity and stretches from the pubic bone to the bottom of the spine. PC exercises are easy daily exercises that help strengthen the PC muscle.
Improved bladder and bowel health
PC exercises help to strengthen the pelvic floor muscles, which support the bladder and bowels. This helps prevent leaking urine or accidentally passing gas or stool. It also helps to improve bladder and bowel control, reducing instances of incontinence.
Improved sexual function
For men, PC exercises can help to improve sexual function by increasing control over ejaculation and improving erections. This can lead to increased sexual pleasure and better orgasms.
Management of prostate issues
For men with certain prostate conditions, such as prostatitis and benign prostatic hyperplasia (BPH), PC exercises can help manage prostate pain and swelling.
Increased pelvic floor strength
PC exercises help to strengthen the pelvic floor muscles, which can weaken due to age, pregnancy, childbirth, or surgery. This helps to improve overall pelvic health and prevent leaks.
Low risk and easy to perform
PC exercises are low-risk and easy to perform anywhere, making them a convenient and accessible way to improve pelvic health and sexual function.
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PC exercises for men
The pubococcygeus (PC) muscle forms the floor of the pelvic cavity and stretches like a hammock from the pubic bone to the bottom of the spine. Strengthening the PC muscle can help men treat urinary and fecal incontinence, as well as helping avoid erectile dysfunction and premature ejaculation.
Basic Kegel exercises
First, locate your PC muscle. To do this, pretend that you are urinating and then try to stop the flow with a quick muscle contraction. The muscle you use to stop the flow is your PC muscle. Once you've located it, contract and hold your PC muscle for 5 to 20 seconds. Then, release. Repeat this exercise 10 to 20 times in a row, three to four times a day. Over time, you can increase the number of contractions and the length of time you hold each contraction.
The PC tremble exercise
Start by slowly clenching your PC muscle, working up to a full clench over several minutes. Once you're fully clenched, clench a little more and hold for 30 seconds, breathing slowly. When you feel the burn, release and do 20 normal PC clenches. This exercise should be performed at the end of your PC workouts for the day.
The PC stutter exercise
Flex your PC muscle in increments. Start gently, then slowly increase the intensity of the clench until you reach a full clench. Without releasing the muscle fully, gently work your way back down in increments. Imagine that you are running up and down a staircase with your PC muscle.
Resistance training
If you're a guy, there are several PC muscle exercises you can perform with an erection. Place a small towel over your erect penis and lift the towel up by squeezing the PC muscles. Hold for 2-5 seconds, relax, and repeat 30 times. For another exercise, place your hand one or two inches above your erect penis. Clench your PC muscle to lift your erection up to your hand. Hold for 2-5 seconds, relax, and repeat 30 times. For a more challenging variation, gently push your hand down while you lift your penis up, creating resistance.
Kegel exercises are low-risk and easy to do anywhere. However, if you experience any discomfort or pain after performing Kegels, you may be engaging the wrong muscles or holding your breath. Contact a healthcare provider for guidance.
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PC exercises for women
The pubococcygeus (PC) muscle forms the floor of the pelvic cavity and stretches like a hammock from the pubic bone to the bottom of the spine. Strengthening the PC muscle can help treat urinary and fecal incontinence in both sexes.
Kegel exercises are a popular way for women to strengthen their PC muscles, which can weaken with age or due to pregnancy or childbirth. They also help to improve sexual health and pleasure.
Locating the PC Muscle
- Imagine that you are trying to stop urinating mid-stream. The muscles you use to hold your urine back are your PC muscles.
- Alternatively, you can place a finger into your vagina and squeeze the muscles in your vagina around it.
Basic Kegel Exercise
- Tighten your PC muscle and hold it for 3 to 20 seconds.
- Release the contraction.
- Repeat this 10 to 20 times in a row, 3 to 4 times a day.
PC Tremble Exercise
- Start by slowly clenching your PC muscle.
- Work your way up to a full clench.
- Clench a little more and hold it for 30 seconds, breathing slowly.
- Release the contraction and do 20 normal PC clenches.
PC Stutter Exercise
- Flex your PC muscle in increments.
- Start gently and gradually increase the intensity until you reach a full clench.
- Instead of releasing the muscle fully, gently work your way back down in increments.
It is important to remember that Kegel exercises should not hurt. If you experience any pain, stop the exercises and consult a healthcare provider.
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Yoga and PC muscles
The pubococcygeus (PC) muscle is part of a larger set of muscles that includes the coccygeus, iliococcygeus, puborectalis, and levator prostatae (in men) or levator vaginae (in women). These muscles form the floor of the pelvic cavity, stretching like a hammock from the pubic bone to the bottom of the spine.
Strengthening the PC muscle can help treat urinary and fecal incontinence, as well as helping men avoid erectile dysfunction and premature ejaculation. PC muscle exercises are easy daily exercises that can help strengthen the PC muscle.
Yoga can be a great way to strengthen your PC muscles and develop better pelvic floor awareness. In yoga, you can focus on activating and relaxing the PC muscle and the pelvic floor. This can be especially beneficial in backbending poses like bridge pose or wheel pose, where the front of the hip joint is opened.
- Play with the sequence in which you activate the muscles. Try activating the center line first and then the more lateral coccygeus and iliococcygeus. Or start with the PC muscle, then move to the lateral muscles, followed by the levator ani and prostatae/vaginae.
- To activate the PC muscle, pull the tailbone towards the pubic bone without moving the pelvis.
- For the levator ani, pull forward on the anus. The levator ani loops around the anus and can be used to pull it forwards.
- For the levator prostatae/vaginae, pull forward on the perineum. This muscle loops in front of the anus.
- For the piriformis, it can feel like "sucking" the sacrum forwards.
By learning to contract and relax these muscles, you can gain greater control and awareness of the pelvic diaphragm, which can help you go deeper into your yoga poses and improve your overall pelvic health.
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