Pubococcygeus Exercises (Kegel’s Exercises) for Women
Internal organs that constitute the cavity of pelvis in women are vagina, womb, fallopian tubes, and ovaries. Floor of the pelvic cavity that hold up these pelvic organs is composed of pubococcygeus muscles. This is found both in men and women. Strong PC muscles aid women during childbirth, will prevent urinary incontinence, and will help intensify sexual excitement in them.
A laxity in pubococcygeus muscles may arise due to several triggering factors, low estrogen levels which normally women experience during menopause, obesity, chronic constipation which over time will weaken sphincter (aids in closure of bodily openings) muscles, and normal ageing process. Repeated pregnancies and childbirth also contribute to this development. In order to avoid incontinent issues, and to take pleasure in copulation, precautionary measures need to be taken for prevention and exercises to strengthen them may be performed.
Do this exercise, or for that matter any exercise form that target your pelvic muscles, only after successfully emptying both bladder and bowels. Pubococcygeus exercise routines will place pressure around your pelvic area which may lead to embarrassing accidents; which is something one definitely would not want to experience. Okay…, once both are emptied completely, lie down comfortably. Place your legs slightly apart, bend at knees, and insert a finger inside your vagina. Pull and move your vaginal muscles toward your finger, feeling a lift as you squeeze. Relax and sense muscles lowering down back to its original state. Repeat this couple of times. Now focus on compressing muscles without inserting finger. Concentrate and feel the muscles move within. While contracting muscles take care not to involve your abdominal or anal muscles and this will limit its effectiveness. Hold each contraction for 3-5 seconds and relax for the same time frame between each squeeze.
Once you have learned the trick of performing this in a lying down position, you can graduate to carrying them out while sitting down at your workplace, waiting in a queue, or while going about doing your daily chores at home. Moreover in such positions you will be performing against gravity which may make the process a little difficult in the beginning, something that you may not have experienced in lying down position. When you are trying to fit this exercise during your working hours or while moving around, begin in short sessions. Contract your pelvic muscles every time you inhale and relax as you exhale. Do this for around 10 times and slowly build it up to a level where you are able to hold for 10 seconds and relax for the same length.
If desired level of tightening is not achieved, it may only be because the right muscles are not being targeted. To aid you in carrying out these exercises the right way, many devices are available in the market that will help women perform them correctly. Accuracy is important to improve strength in pubococcygeus muscles.
However, never employ this technique to hold back urine as this practice will slacken your pelvic muscles. And do not over do it; like any other muscle, pelvic muscles are also capable of become fatigued through excessive strain.