Male PC Muscle Exercises
Strengthening the PC muscle, also called the pubococcygeus, helps prevent men from leaking urine or feces during stressful movements like coughing, sneezing or lifting, according to the University of Michigan Health System. Many men also have improved sexual performance after performing kegels, which exercise the PC muscle. You may find it helpful to practice kegels in a variety of positions and while performing a variety of tasks. As you advance your skills, you can try some of the more advanced kegels to keep strengthening your PC muscle.
Muscle Finding Exercise
Contracting the PC muscle will stop your flow of urine, as well as slightly contract your anus, says the University of Wisconsin-Stevens Point Health Services Department. Practice stopping your urine flow to learn how to tighten your PC muscle. You can also identify this contraction if you place a gloved finger approximately 1 inch inside your rectum--you do not need to do so during actual kegels. While contracting your PC muscle, avoid contracting your buttocks, abdomen or thighs. Also, avoid holding your breath.
Anytime you perform a kegel, you will notice a slight movement in your penis, according to the Ohio State University Medical Center. A slow kegel consists of holding your PC muscle tight for a count of four and then relaxing for a count of four. When releasing the contraction, be sure to simply relax, not push down. As you begin practicing kegel exercises, you may only be able to keep the PC muscle contracted for a count of one or two, but you will eventually be able to hold it for longer. Repeat these exercises for up to five minutes, two times a day.
Once you have mastered slow kegels, you may want to challenge yourself to a few sets of quick kegels, which consist of tightening and relaxing your PC muscle as quickly as you can. Try to perform a set of 10 to 20 repetitions, advises Dr. Donald Rudick, a urologist practicing in St. Marys, Pennsylvania.
To challenge yourself even more, slow down the kegel. Using a count of four, progressively tighten your PC muscle. By the time you reach the number four, you should be at a maximum contraction for your PC muscle. Hold this contraction for a second before slowly releasing the contraction to a count of four, when your PC muscle should be completely relaxed. Rudick advises performing a set of 10 repetitions.
- Dr. Donald Rudick; Urologist; St. Marys, Pennsylvania
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