How do you strengthen bulbospongiosus and pubococcygeus muscles?


Quick Answer

The bulbospongiosus and pubococcygeus muscles may be strengthened by contracting, holding and releasing the muscles of the pelvic floor deliberately and repeatedly throughout the day. Known as Kegel exercises, these rhythmic perineal contractions can improve bladder control and sexual function, according to the Mayo Clinic.

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Full Answer

Striated muscles such as the pubococcygeus and bulbospongiosus may be strengthened by repetitive contraction and release. To accomplish this, empty the bladder and lie flat on your back with legs bent and knees apart. Squeeze the pelvic muscles for three seconds, then release. Relax for three seconds, then repeat and hold the contraction for another three seconds. A series of 10 contractions done three times a day can go a long way toward alleviating incontinence, erectile dysfunction and other conditions that are associated with a weak pelvic floor.

The pubococcygeus and bulbospongiosus muscles are part of a group of muscles that comprise the perineum, or pelvic floor. The pubococcygeus muscle transverses the pelvic floor from the coccyx, or tailbone, forward to the pelvic bone. Commonly called the PC muscle, it acts as an anatomical hammock to support the bladder, intestines and other pelvic organs. In females, the PC muscle is involved in the birthing process. In males, the PC muscle contracts during ejaculation.

The bulbospongiosus lies in front of the anus along the mid-perineum. In males, this muscle wraps around the base of the penis. In females, the bulbospongiosus muscle envelops the vestibular bulb of the clitoris.

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