How to know if your PC muscles are strong

Judging whether the PC muscle is strong can be achieved through daily behavioral observations such as autonomous contraction control, urinary interruption testing, and sexual function performance. Pelvic floor muscle assessment instruments can provide more accurate results.

1. Self controlled Contraction Control

When lying down, try to contract the perineal muscles. If you can clearly perceive the process of muscle tightening and relaxation and there is no compensatory abdominal force, it indicates that the PC muscle control is good. Continuous contraction for more than 10 seconds without shaking is the ideal state, and Kegel exercises can be combined with exercise to enhance muscle separation and control ability.

2. Urinary Interruption Test

Attempting to suddenly stop urine flow during urination, successfully blocking it without the need for leg clamping assistance, indicates strong PC muscle strength. This test should be conducted 1-2 times a month. Frequent interruption of urination may increase the risk of urinary system infection. After the test, the bladder should be completely emptied.

III. Sexual Function Performance

Male ejaculation control ability and female vaginal tightness can indirectly reflect the state of the PC muscle. Men can autonomously delay ejaculation during sexual activity, while women can maintain their original sexual sensitivity after childbirth, indicating good pelvic floor muscle function. Postpartum women can combine vaginal dumbbell training to restore muscle strength.

4. Core Stability Correlation

If there is a spontaneous contraction sensation in the perineum during flat plate support, it indicates good coordination between the PC muscle and the core muscle group. The absence of urine leakage during squats and the ability to control urine leakage during sneezing and coughing are positive signals of muscle strength. The bridge posture in yoga can simultaneously test the coordination of multiple muscle groups.

V. professional Instrument Evaluation

Pelvic floor electromyography evaluation in hospitals can quantify muscle contraction intensity and duration, while ultrasound examination can observe the thickness of muscle groups at rest. When there are symptoms of urinary incontinence during the 42 day postpartum follow-up, it is recommended to undergo regular pelvic floor function screening, and the biofeedback therapy device can provide visual training guidance.

The daily use of Kegel exercises combined with respiratory training can strengthen the PC muscle, with 3 groups of 10 contractions per day showing significant effects. Avoid behaviors that weaken the pelvic floor muscles, such as long-term heavy lifting and sitting for long periods of time. Activities such as swimming and cycling can enhance the endurance of related muscle groups. Early exercise for pregnant women can reduce the risk of childbirth injuries, and consistent training for middle-aged and elderly people can help prevent stress urinary incontinence. If there is persistent urinary leakage or pelvic distension, seek medical attention promptly, and if necessary, use medical interventions such as electrical stimulation.