THE PUBOCOCCYGEUS MUSCLE, The muscle of sexual function.

The Pubococcygeus muscle is the gatekeeper of a strong sexual ejaculation and a sharp urine ejection. SEXUAL FUNCTION is essential to good health and well-being in men. The relationship between male sexual function, pelvic floor function is complex and only beginning to be appreciated. The role of the pelvic floor in male sexual dysfunction and the importance of pelvic floor physical therapy are only beginning to be appreciated by the sexual medicine community. When you were a boy, your urination stream was powerful. You could send your fountain of urine across the river or over the wall. This has considerably changed in your adulthood. This change is attributed to the declining power of the pelvic floor muscle. The pelvic floor muscles are found in that area between your pubic bone and the anus. That whole area is known as the perineum. There are several muscles crisscrossing there and for the purpose of this blog, the muscle of interest is 'Levator ani.' The levator ani muscle is the central component of the complete pelvic floor. The levator ani muscle helps to manage mechanical pressures during movement. it is important for the distribution of loads during walking and the movements of the trunk and limbs .Besides supporting the pelvic organs, its primary function is the control of urinary flow. The levator ani forms a confluence of 3 muscles: Puborectalis Pubococcygeus Iliococcygeus Puborectalis The puborectalis muscle is a U-shaped sling, extending from the bodies of the pubic bones. Its tonic contraction bends the canal where the rectum meets the anus. The main function of this thick muscle is to maintain faecal continence – during defecation this muscle relaxes. This muscle is also very important in preserving urinary continence, especially during abrupt increase of the intra-abdominal pressure i.e. during sneezing. The Puborectalis muscle is the one powerful muscle that tightens your anal opening so hard to stop you from passing gas or releasing stool in public. Iliococcygeus This muscle arises from the ischial spine and is attached to the coccyx. Iliococcygeus supports the rectal tissues. It gives structural support to abdominopelvic visceral organs, helps maintain intraabdominal pressure, assists during respiration, and aiding in defecation and urination Pubococcygeus. The pubococcygeus is a hammock-like muscle which arises from the pubic bone (the hard thing beneath your pubic hair) to the tail bone called coccyx. Pubococcygeus muscle controls the flow of urine and helps to reduce urinary incontinence. A weaker pubococcygeus muscle is seen in a higher number of urinary incontinence patients, especially in pregnant women. This muscle aids in ejaculation in males and assists in childbirth by proper positioning of the fetus head. The functions of this muscle are: Control urine stream. Strengthens erection. Contracts during ejaculation. When in the washroom during urination, try to hold your urine mid stream. The muscle trying to contract just below your scrotum is the pubococcygeus muscle. Grab the muscle directly below your scrotum and try to squeeze that area. That is the pubococcygeus muscle. Pelvic Organ Prolapse The weakening of the levator ani muscle can lead to: Sexual dysfunction in men (Premature ejaculation and Erectile Dysfunction) Urine incontinence. Pelvic organ prolapse. Pelvic organ prolapse is the decent of one or more of pelvic organs out of the pelvis. through the vagina or through the rectum. Prolapse can cause dysfunction in activities of daily living, exercising, and sexual functioning. Its cause is multifactorial, but the most common factors would be PREGNANCY and OBESITY. Other risk factors include: Prior obstetric procedures or pelvic surgeries. Chronic cough or straining. Repeated heavy lifting. Genetic association. There are a lot of treatments to manage the pelvic floor weakness. The pelvic floor muscles weakness can be strengthened through: Kegel exercise. Hip/pelvic exercises. surgical reconstruction. Kegel exercises are among the most popular therapies because people can implement them as a daily routine. Kegel exercise In 1948, Kegel exercises were first described by Arnold Kegel for pelvic floor muscle strengthening. They are suitable for both men and women. Kegel exercises are usually custom-made, therefore the number of contractions, duration of holding time, and sets vary across different people. There is no fixed protocol for performing Kegel exercises, but the fundamental rules include: To identify the appropriate muscles which stop or slow the urination. To contract the muscles in the correct manner. To repeat the cycle for several times. How to do Kegel exercise: Get into a private room preferably the washroom. Gently locate and grab your pubococcygeus muscle ( the hammock like muscle between your scrotum and anus). Do this a couple of times until you start noticing a muscle-flexing under your sack between your scrotum and anus, that is where the pubococcygeus muscle is resting. Squeeze gently by contracting your pelvic floor muscle akin to stopping urine flow mid stream. Hold the contraction for 2 - 3 seconds then release and relax the muscle. Repeat the process up to 5 times. Attempt this every morning and evening. If you are still struggling to isolate the pelvic floor muscles, simply try to tighten and close the urine flow when using the bathroom. Once you master the technique, you can challenge yourself by incorporating planks, pushups and hip thrusts. Many people may wrongly engage, isolate or contract their abdominal and gluteal muscles, instead of the pelvic floor muscles during the exercises. It is important to note that while doing Kegel exercise, alternating fast and slow contractions serve as the key elements of the exercises. During the fast contractions, tighten and relax the pelvic muscles quickly. During the slow contractions, hold the contracted muscles for a longer period and then relax. The fast contractions train the pelvic floor muscles to adapt to the increased intra-abdominal pressure during coughing and laughing. The slow contractions help with muscle strengthening. Other pelvic workouts that can can strengthen the pelvic floor muscles are: Pelvic bridges. The Romanian Deadlift. The Squat. Pelvic Bridge The Pelvic Bridge exercise. This is a closed chain weight-bearing exercise which increases muscular strength of the hip extensors and promotes trunk stability. It increases the activities of trunk stabilization muscles. It facilitates pelvic motions and strengthens the low back and hip extensors, and it enhances motor control of the lower back. The Romanian Deadlift. The Romanian Deadlift The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the pelvic framework, the core and the lower body The Squat The Squat The Squat is a lower-body exercise that strengthens the glutes, the pelvic floor, hamstrings and quads. It's often referred to as "the king of all exercises" due to its ability to build strength, power and size. There you have it. If you are experiencing symptoms of a weak pelvic floor, you now have the right information to strengthen those muscles. A weak pelvic floor can lead to sexual dysfunction. Fix your pelvic floor muscles. You can send me your questions or further enquiries to dennismasinde2018@gmail.com. I reply within 1 -3 days depending on the volume of the emails I receive.