The pubococcygeus (PC) muscle is a muscle that stretches from your pubic bone to your spine. Why is this muscle so important? According to the MayoClinic, the PC muscle, “supports the uterus, bladder, small intestine and rectum.”

What Makes Your PC Muscle Weak

As we age, many factors contribute to a weakened PC muscle such as chronic constipation, pregnancy, menopause, neurological and spinal disorders, childbirth, aging, chronic coughing, surgery and weight gain.

How Do You Know If Your PC Muscle Is Weakened

Have you ever sneezed and a few droplets of urine slipped out? Has the urge to urinate been incredibly strong before you experienced releasing a large amount of urine? This is urinary incontinence. Have you ever randomly leaked stool? This is referred to as fecal incontinence.

These are signs that your PC muscles may be weakened.

Kegel Exercises May Help

If your incontinence is due to a weakened PC muscle, then training the muscle will help support the resolution of said incontinence. The Mayo Clinic suggests that you locate the correct muscles by stopping your urine midstream. After locating the muscle, perfect your technique by practicing in various positions. You can incorporate the use of Benoit balls or even purchase one of the many apps to help solidify your training. Part of the exercise includes holding each contract for at least five seconds, three times a day and completing 10-15 reps with each set.

What Are The Additional Benefits Of Kegel Exercises?

Kegels can aid in continence support, but another benefit is added sexual gratification.

The Memorial Sloan Kettering Cancer Center states that kegels can support sexual health and increase sexual gratification. “Relaxing your vaginal muscles, which lets your vagina be more open. This is helpful if you have pain during sexual intercourse, pelvic exams, or both. Improving blood circulation to your vagina and pelvic floor. This can help increase sexual arousal. Making it easier for you to reach orgasm. Increasing vaginal lubrication (wetness).”

Also, The Iranian Journal of Nursing and Midwife research concluded that eight weeks of “pelvic muscle exercises increase the sexual self-efficacy in women after delivery.”

Lastly, The Univeristy of Colorado Urogynecology highlighted that not only do kegels increase pleasure for women, but can increase pleasures for their partners when the vaginal canal is tightened.

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