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Your PC muscle, also known as your pubococcygeus muscle, is located in your pelvic floor. In fact, it makes up the bulk of your pelvic floor; assisting with everything from your urinary flow to sexual gratification. This muscle is a hammock shaped ligament that stretches all the way from the front of your pubic bone to your coccyx, or tail bone. As the floor of your pelvic cavity, this muscle is incredibly important to take care of. Not only is its strength vital for you to achieve mind-bending, toe-curling orgasms, it’s equally important in women who would like to achieve natural birth with a quick turnaround time for their healing thereafter. Overall, it supports all of your pelvic organs, including your bladder and your rectum, ensuring that you are safe from a painful condition known as prolapse.
When your PC muscle becomes stretched and weak, you run the risk of your organs in your pelvic region dropping down into the bottom of your pelvic cavity. Simply put, your bladder – as well as your uterus – can drop down out of their natural resting place. If a prolapse isn’t severe, you can correct the problem by training your PC muscle. A strengthened PC will help curb the prolapse and return the organs to their rightful place. Left untreated, a prolapse can be incredibly painful, and over time it may have to be surgically corrected. Yikes!
According to the United Kingdom’s National Health Services(1), symptoms of pelvic organ prolapse may include “a dragging discomfort inside your vagina”, as well as “discomfort or numbness during sex”, amongst many other frustrating symptoms. The best remedy for this uncomfortable occurrence is to start strengthening your pelvic floor muscle. The most common exercise that you can undertake in order to strengthen your pelvic floor is Kegel.
Kegel exercises involve the tensing and relaxing of your PC muscle and they have some amazing benefits for both men and women. Engaging in these types of exercises can help you to release vaginal muscular tension. In women, this also helps to reduce pain associated with muscular tension during sex as it relaxes your muscles and allows your vaginal entrance to open effortlessly.
If you suffer with vaginal dryness, Kegels can also assist in that regard; increasing the circulation to your vaginal region and impacting the flow of natural lubrication during sex. Taking care of your PC is going to have you enjoying sex a lot more than before and it will keep your organs in the region healthy and in place.
There are a number of ways that you can practice your Kegels, but the most important factor in attempting to do your Kegels is that you know which muscle to target. It seems pretty straightforward – you just clench your nether regions, right? Wrong! If you want to make sure that you’re working the right muscle, the easiest way to identify it is when you’re going Number 1. That’s right; on your next trip to the bathroom, pay attention to which muscles you are using as you urinate. As your stream of urine begins, try to stop the flow and hold it in. You’ll want to make sure that you’re well hydrated when you begin this exploratory mission. Urine that is high in acidity or sediment can cause extreme discomfort if it is trapped in the urethra and pushed back up. Once you’re confident that your hydration is on par, head back to the bathroom and keep feeling those muscles. The muscle group that is activated when you stop your urine flow is your PC.
Now that you know which muscle you need to be focusing on, you can get started on your Kegels! Yay!
Step 1: Make sure your bladder is empty.
Step 2: Sit upright with your back straightened. If you need a little help with this, you can sit with your back against a dining chair. Make sure that the curvature of your hips to your spine are at an almost perfect 90-degree angle; sitting firmly on your sacrum. If you would prefer, you can also do this lying flat on your back.
Step 3: Remember the muscle group that you had identified on your bathroom mission and tighten them as much as possible; holding the squeeze for 5 seconds.
Step 4: Repeat this in reps of 10. Try do so 2 to 3 times a day.
What’s exercise without a bit of fun? If you want to up the ante, there are a myriad of sex toys that you can use to double up on the effect of your workout and give you some much needed pleasure and tension relief along the way. One of the firm favorites in this department are weighted Ben-Wa balls. By inserting the Ben-Wa balls into the vagina and attempting to keep them held in place for as long as possible, the PC muscle becomes strengthened enough to carry the weight over time. Most Ben-Wa balls will have a cord, for easy release of the balls should your muscles become a little too strong!
If you’d like to pick up a set of Ben-Wa Balls, head to our store by clicking this link.
Another great toy to try out is a vibrator. The electric current that these particular toys provide not only helps to stimulate the muscles in the region, but it also helps to increase blood flow to the area. As you now know, circulation to your genitals can help you perform for longer, as it increases your libido and your natural lubricant capacity. If you’d like to pick up your very own vibrator, head to our store by clicking this link.
Overall, it really pays to take care of your PC muscle, particularly as you age and your muscles begin losing their natural strength. Get on to a Kegel routine today, and don’t forget to stop by our online store to pick up some orgasmic, fantastic toys.
(1) Notes: Citation –Pelvic Organ Prolapse. National Health Services of the United Kingdom website. Treatment and Overview. https://www.nhs.uk/conditions/pelvic-organ-prolapse/