The P.C. muscle is a supportive sling, which helps to form the walls of the vagina and to support the urethra and rectum. Having the muscle in good tone is important in childbirth. It helps the vagina resume its previous shape and feeling and aids in preventing the loss of urine with coughing or sneezing (stress incontinence). In the area of sexual function, a good P.C. muscle is related to sexual feelings and ability to have orgasm. Improving the tone of the muscle may also be important in some cases of painful intercourse.
Dr. Arnold Kegal developed a set of exercises appropriately named Kegal’s exercises for improving the tone of this muscle. These exercises may be done any time, however, the best results are obtained by doing them before getting up in the morning while lying on your back with your feet together, legs drawn up and knees apart. It is best to do them daily and they may be done more than once daily. It is also helpful to do the exercises with something in the vagina such as a tampon, a vibrator or your fingers. This provides something for the muscle to push against and gives you additional feedback. Many women notice increased feelings in their vagina after two weeks of consistent exercises, but your progress will vary with the number of exercises you do and the initial condition of your muscle. To be sure you are squeezing the proper muscle, sit on the toilet with your legs as far apart as possible and start and stop your stream of urine. You should not squeeze your thighs, abdomen or buttocks.
The following exercises are recommended:
- Squeeze and hold for as long as possible, working up to 8-10 seconds. It is good to monitor the consistency of the squeeze with your fingers in your vagina. ( 8-10 times)
- Flicks- these are contractions done as rapidly as possible. These may be done in time to the turn signal on your car or any other rhythmic beat. (8-10 flicks)
Take a very slow deep breath. As you breathe in, squeeze the P.C. muscle. Pretend you are drawing something slowly into your vagina. It is not necessary to hold this contraction. (2 times or more). - Take a very slow deep breath. As you breathe in, squeeze the P.C. muscle. Pretend you are drawing something slowly into your vagina. It is not necessary to hold this contraction. (2 times or more).
- Take a deep breath and bear down while holding the breath as though having a bowel movement or pushing something out of your vagina. Relax, letting the air out and quickly squeeze the P.C. This exercise may help to increase lubrication prior to intercourse. (2 times or more)
It is important to remember that to get good results, it is essential to do the prescribed number of exercises daily.