Your Secret Exercise

If I say “PC” , I am sure you will think I am talking about Personal computer (PC). But sorry it’s not Personal Computer but pubococcygeous (PC) muscle and I'm going to tell u about your secret to the :

1. Easier child birth

2. Better sex

3. Tight Vagina

4. Stop urinary incontinence

Where it is located:

The hidden PC muscle makes the floor of the pelvis. You have seen hammocks! Specially in the resorts and picnic islands where we can rest and bask the soothing environment’s pleasure. Would you not agree? This muscle is same like a hammock stretching from side to side across the floor of pelvis that is attached to your pelvic bone in front and to the tail end of your spine.

What does it do?

• The PC muscles supports your pelvic organs and contents of your abdomen. (bladder & rectum in both sexes, and the uterus, ovaries and fallopian tubes in females).
• It helps your bladder to maintain its control.
• It helps is avoiding leaking when you cough or sneeze (urinary incontinence).
• It is used to control wind and when holding on your bowels.
• It helps to increase sexual arousal with more stimulating sensation during lovemaking both for yourself and your partner.

A strong pelvic floor is important for women and men for many reasons. When we exercise and do strength training our muscles gets stronger. If we don’t use it we lose it. So does muscles in the pelvic floor weakens with inactivity and ageing. So, (get up stand up standup and be active for your PC muscle).

It also weakens through hormonal changes in women, through pregnancy and childbirth. And factors such as being overweight, chronic constipation and chronic cough can put extra pressure on pelvic floor.

Good news is that researches has shown that pelvic floor responds to regular exercise and it is possible to overcome the symptoms of weak pelvic floor muscles no matter what their age is. Therefore it is not too late to begin to exercise the pelvic floor. So why don’t we make our first move today. Right now!!

Pelvic floor exercises are usually called Kegel exercises, which were originally developed by Dr. Arnold H. Kegel as a method of controlling incontinence in women associated with childbirth.

The best thing about kegels is that you can do it anytime anywhere; sitting, standing or lying & even when your at office, driving your car, cooking, watching your favourite TV show or even while face booking :P. And if you go to a gym make sure you include kegels in your workout.

How to do it:

1. Squeeze and draw in the muscles around your back passage, vagina and front passage and lift up inside as if trying to stop passing wind and urine at the same time. Or insert your thumb into your mouth and draw in, your PC muscles will be contracted.
2. Try to hold the muscles strong and tight as you count to 8. Now let them go and relax. 
3. Repeat the "Squeeze, Lift and Hold" movement and let go it is best to rest in between each lift up of the muscles. If you can't hold for a count of 8, just hold for as long as you can.
4. Repeat this "Squeeze, Lift and Hold" contraction as many time as you can, up to a limit of 8-12 contractions.

Try to do three sets of 8 to 12 squeezes each, with a rest in between.

If you do pelvic floor exercises regularly, you will see optimum results within 3 to 6 months, but you should continue them for life to fully protect your pelvic floor.

The experts Specialists strongly believe that a regular program of pelvic floor exercise will enhance a woman's sex life.

These exercises, when performed correctly, can increase orgasmic intensity as well as prevent pelvic organ prolapse and incontinence. Stanford University School of Medicine

The pelvic floor has an important sexual function, helping to increase sexual awareness both for yourself and your partner during sexual intercourse. Continence Foundation, UK.


you can find great info about PC muscle here as well.. just visit my friends blog :)
http://shaambe.blogspot.com/2008/03/recently-i-gave-presentation-on-kegel.html

Ref: ACOG website.