How to use PC muscle exercise in practical situations

PC muscle exercise can improve muscle control through targeted training in practical use, mainly applied to improve sexual function, prevent urinary incontinence, and postpartum rehabilitation. The training methods include Kegel exercises, explosive contractions, progressive relaxation, etc., which need to be gradually strengthened by combining breathing rhythm and daily activities.

1. Kegel exercises

contract the perineal muscles while lying down and bending the knees, simulate the feeling of force when interrupting urination, and relax after 5 seconds. Repeat 10 times as a group, 3 groups per day. This movement can enhance pelvic floor muscle endurance and is suitable as a basic training for postpartum women or sedentary individuals.

2. Explosive contractions

Quickly tighten the PC muscle and immediately relax, completing 2-3 contractions per second. This dynamic training can improve muscle response speed, especially suitable for scenarios that require instantaneous control. Pay attention to avoiding abdominal compensatory force during training.

3. Progressive relaxation

gradually increases from mild contraction to maximum intensity, and then gradually relaxes in stages. This method can improve muscle fine control ability. It is recommended to try stopping urine flow in segments during urination to test the training effect, but it should not be used frequently to avoid affecting urination function.

4. Respiratory coordination training

Relax pelvic floor muscles during inhalation and contract synchronously during exhalation. This breathing coordination pattern can enhance muscle coordination and can be practiced in compound movements such as squats and plank supports, helping to establish natural contraction habits during exercise.

5. Daily Fusion Training

Actively contract the PC muscle before coughing or sneezing to prevent urinary leakage, and perform 5 short contractions per hour during prolonged sitting. Integrating training into lifestyle habits can strengthen neuromuscular memory, but it is important to avoid overtraining that can lead to muscle fatigue.

It is recommended to start with 3 sets of basic training per day and increase dynamic training after 2 weeks. During training, if you experience lower back pain or abnormal urination, you should pause and consult with abdominal breathing and core muscle exercises to improve overall effectiveness and avoid training when the bladder is full. Postpartum women should wait until lochia is cleared before starting exercise, and patients undergoing prostate surgery should do so under the guidance of a physician. Maintaining regular training 4-5 times a week can significantly improve muscle control after 3 months.