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Pubococcygeal Muscle

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pubococcygeal muscle

Kegel Definition

Contractions by men and woman to the kegel muscle that control movement of urine in order to strengthen the kegel muscles especially to prevent urinary incontinence and or to enhance sexual pleasure.
—also called Kegels


kegel exercises

The pubococcygeal muscle play a major role in balancing the body. It stabilizes the pelvis and holds up organs in the lower abdomen like the uterus and the bladder. Pelvic muscles also called the pubococcygeal muscles are deep muscle layers that are interwoven and slung like a hammock which resembles the figure 8.  It stretches from the pubis all the way to the tail bone. Just like any other muscle strands in your body, pubococcygeal muscle needs constant toning and cell renewal to keep its functions.
Contrary to popular belief, weakening of the pubococcygeal muscle is not associated with age. It can affect all ages – young and old. Although it is commonly associated in women who undergo normal spontaneous delivery, it can also affect men – though in less frequency that women.

Take a look at these compelling facts about pubococcygeal muscle dysfunctions

  • It’s one of the leading causes of incontinence worldwide reaching up to 200 million of cases – just on women alone.
  • Almost 40% of women with urinary incontinence resort to superficial remedies like using pads instead of undergoing treatment.
  • Although in varying degrees, weakened pelvic muscles resulting to bowel and urinary incontinence makes about 30% of all first time mothers.

At present, there are more than 140 invasive surgical procedures to treat various pubococcygeal muscle dysfunctions. These are not including exercisers or enhancers. However, experts recommend kegel exercises as a first line of treatment before considering going under the knife.
Wherever you are and whatever time is it, you can do Kegel exercises. There are many frequency variations that you can follow but as a general rule, whenever you feel any certain degree of pain, you’re done for the day. This is how you can do your Kegel exercises.

  • Squeeze in your pubococcygeal muscle and hold it up to 10-15 seconds. If you aren’t sure where your pubococcygeal muscle are, try to hold your pee and the area where you can feel strain are the areas that you need to work on.
  • Slowly release and let it relax with the same amount of time you held it.
  • Do this process over and over until 20-25 times – this will make 1 cycle.
  • Perform your pubococcygeal muscle exercises 3- 5 times a day. If you are just a beginner, you can just do 8 counts, 2-3 times a day.
  • Make it a daily routine and do not skip even a single day.

The benefits of having healthy pubococcygeal muscle

  • It ensures or regains lost vitality.
  • It takes away discomfort during sexual intercourse as it spawns the creation of added vaginal lubrication.
  • Prevents pelvic organ prolapsed. Due to the strength of the pubococcygeal muscle, the bladder and uterus are kept in place.
  • Promotes vaginal embrace. Add more smiles to your partners.
  • Supports normal posture. With a strong and firm pubococcygeal muscle, you can go along with your regular tasks and indulge in whatever sports you wish.

Points to Remember

  • Once you get along with Kegel exercise, it’s so easy to be tempted to push yourself to the limit. Keep in mind that when you feel pain, stop right away.
  • Keep a strict daily pelvic muscles regimen.
  • For more efficiency, focus on squeezing on the pubococcygeal muscle and don’t tighten up other muscles when doing the exercises.
  • Be patient and don’t expect results to kick in immediately. Don’t give up easily and make sure that you do at least three sets a day.
  • To gain more pelvic muscle strength, you can seek the aid of exercisers.
  • Squeeze pubococcygeal muscle to prevent damage before sneezing, jumping or lifting heavy object.
  • Do not hold your breathe while doing the kegel exercises.

The effects of pelvic floor exercises doesn’t sink in abruptly, in fact, it may take a couple of months before you can feel significant changes. However, you have to remember that this is a better option than surgery where it would cost you a fortune and still pose the risk of other complications. You can do it anytime and anywhere - like when you are queuing on the grocery’s cash register, while on the phones, while watching TV and just about anything you’re doing.  Remember, you don’t need the gym to do your pubococcygeal muscle exercises.


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