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Do PC Muscle Exercises
Do PC Muscle Exercises
The pubococcygeus (PC) muscle is the muscle that stretches from your pubic bone to the bottom of your spine. Strengthening
the pubococcygeus (PC) muscle can help both sexes treat urinary and fecal incontinence, as well as helping men avoid erectile
dysfunction and premature ejaculation. PC muscle exercises are easy daily exercises that will help strengthen your PC muscle.
Part
1 Part 1 of 3:
Beginning Exercises
1 Locate your PC muscle. The pubococcygeus muscle forms the floor of the pelvic
cavity and stretches like a hammock from the pubic bone to the bottom of the spine.
Pretend that you are urinating, then try to stop the flow with a quick muscle contraction.
That muscle you just used to stop the flow from the bladder is your PC muscle.[1] Try to
keep your stomach and thigh muscles relaxed and focus only on the PC muscle[2]
2 Flex the PC muscle 10 times. [3] Hold it for one or two seconds each time, then
release. Repeat this three times a day, three to four times per week.[4] Breathe
normally during this exercise and try to avoid holding your breath.[5]
3 Add ten really slow squeezes to each set. Take five seconds to slowly squeeze
your PC as tight as you can. Now hold the tension for a full five seconds, if possible,
and release gradually over the next five seconds.[6]
Part
2 Part 2 of 3:
Intermediate Exercises
1 Clench your PC muscle longer and more. After about two weeks, you should be
able to stretch your PC muscle easier and for longer durations. Like any muscle in
the body, it responds to stimulus and grows with use. Next, try upping the length of the
flex and go for more flexes.[7]
Only move onto more complex exercises once you feel confident doing the basic
PC exercise.[8]
Instead of a one or two second hold, try to clench your PC muscle for five to
seven seconds.
Instead of twenty reps, three times a day, trying shooting for 50 reps, three times
a day.
Once you get the hang of it, you’ll should learn how to clench your penis and anus
sphincter muscle separately or at the same time.
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.
Place your hand one or two inches above your erect penis again. Clench your PC
muscle to lift your erection up to your hand. This time, gently push your hand
down while you lift your penis up, creating resistance. Hold for 2-5 seconds, relax,
and repeat 30 times.
Part
3 Part 3 of 3:
Advanced Exercises
2 Do the PC squeeze with an erection. Massage your penis until you have an
erection. Gradually massage your penis until you are at the brink of orgasm. Stop
massaging immediately and start contracting your PC muscles. Once your erection
begins to go flaccid, massage your penis until you are at the brink of orgasm again.
Contract your PC muscles and repeat until your PC muscles are adequately worked.[11]
If you accidentally orgasm during this exercise, your PC muscles probably aren't
strong enough for advanced exercises yet. Focus on mastering the intermediate
techniques before moving on to the advanced sets.
3 Do the blitz PC exercise. This one is very hard to do, because it involves different
clenching strengths and variable reps. Find yourself a spot where you'll feel
comfortable for 10-20 minutes. Remember to breathe as you exercise.
Do 50 PC clenches as a warm-up.
Next, squeeze your PC muscle as tightly as you can, holding for 30 seconds.
Next, perform 100 PC clenches without resting. Clench for two seconds, relax for
two seconds, and so on.
Next, try clenching your PC muscle as tightly as you can. Shoot for 1 minute of
gut-wrenching clenching.
Next, do 50 5-second clenches where you slowly relax at the end. Your workout is
finally finished!
Expert Q&A
Question
Tips
The exercises may be a bit difficult at first. Be persistent, and try to eventually work
up to the maximum number of repetitions. It may take you a few days, or even a few
weeks, to get there.
A PC muscle workout is like any other workout. The harder you work, the faster and
more impressive the results.
Warnings
Like any other muscle, the PC muscle can become strained or fatigued. If you feel
any pain while doing the PC muscle exercises, stop immediately.
References
1. ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
2. ↑ https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074
3. ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
4. ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
5. ↑ http://urology.ucla.edu/workfiles/Prostate_Cancer/Kegel_Exercises_for_Men.pdf
6. ↑ https://www.nafc.org/kegelmale/
7. ↑ http://urology.ucla.edu/workfiles/Prostate_Cancer/Kegel_Exercises_for_Men.pdf
8. ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
9. ↑ Allison Romero, PT, DPT. Pelvic Health Specialist. Expert Interview. 2 December 2020.
10. ↑ http://urology.ucla.edu/workfiles/Prostate_Cancer/Kegel_Exercises_for_Men.pdf
11. ↑ http://www.nbcnews.com/id/6724859/ns/health-sexual_health/t/prolonging-pleasure/#.XBoChxNKjEY
About This Article
Co-authored by:
Allison Romero, PT, DPT
Pelvic Health Specialist
This article was co-authored by Allison Romero, PT, DPT. Dr. Allison Romero is a Pelvic Health Specialist, Physical Therapist, and the Owner
of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in comprehensive pelvic
physical therapy treatments for pelvic floor dysfunction. She holds a Bachelor of Science in Kinesiology and Exercise Science from Sonoma
State University and a Doctor of Physical Therapy from the University of Southern California. Allison is a board certified Physical Therapist in
California and is a member of the American Physical Therapy Association-Section on Women’s Health and the International Pelvic Pain
Society. This article has been viewed 3,002,382 times.
Co-authors: 43
30 votes - 97% Updated: October 6,
2021
Views: 3,002,382
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