What is the correct method for PC muscle exercise

The correct methods for PC muscle exercise mainly include Kegel exercises, bridge exercises, abdominal breathing training, rapid contraction exercises, progressive strengthening training, etc.

1. Kegel Exercise

Kegel exercise is the basic method of PC muscle training, which requires lying flat and bending the knees, then contracting the perineal muscles, and holding for 5 seconds before relaxing. When repeating, pay attention to avoiding compensatory force from the abdomen or buttocks, and practice in groups every day. This action can effectively enhance the control of pelvic floor muscles and is suitable for postpartum women or sedentary individuals to improve urinary leakage problems.

2. Bridge Exercise

When lifting the buttocks with both feet on the ground in a supine position, synchronously contract the PC muscles and hold at the highest point for 3 seconds. This movement strengthens the coordination between pelvic floor muscles and gluteal muscles through hip joint extension, with 10 repetitions per group. Patients with lumbar disc herniation should carefully control the amplitude of hip lifting.

3. Abdominal Breathing Training

Allow the abdomen to naturally rise and fall during deep breathing, and slowly contract the PC muscle during exhalation. This breathing coordination can improve muscle and nerve recruitment ability. It is recommended to practice on an empty stomach for 5 minutes every morning. Long term persistence can help improve prostate blood circulation.

4. Rapid Contraction Exercise [SEP]: Quickly tighten and relax the PC muscle at a frequency of once per second, with 20 consecutive repetitions in one group. This explosive training can enhance muscle response speed and is suitable for individuals with sexual dysfunction. Muscle fatigue may occur during the early stages of training, which is a normal phenomenon.

5. Progressive reinforcement training

starts with 50 contractions per day and increases the training intensity by 10% per week. Using a sitting position with towel support can improve muscle perception, and after three months, the effect can be tested using the urinary interruption method. Diabetes patients should avoid excessive breath holding. When doing PC muscle exercises, it is important to maintain regularity and train 4-5 times a week in combination with warm water sitz baths to relieve muscle soreness. During training, it is recommended to reduce activities that compress the perineum such as cycling, while increasing the intake of magnesium rich foods such as broccoli and salmon. If there is persistent pain or hematuria, immediately stop training and seek medical examination to avoid blindly increasing training intensity and causing pelvic floor muscle strain. Pregnant women are advised to adjust their training plan under the guidance of a doctor.