Pubococcygeus Muscle: Function, Importance, and Strength

The pubococcygeus muscle often goes unnoticed until issues arise. This muscle supports various bodily functions, contributing to overall health and comfort. Understanding its purpose and how to maintain its strength can help prevent a range of common problems.

What is the Pubococcygeus Muscle

The pubococcygeus muscle is located within the pelvic floor, forming a hammock-like structure across the base of the pelvis. It is part of the broader levator ani muscle group, collectively forming the pelvic diaphragm. This muscle originates from the posterior surface of the pubic bone and extends to the coccyx, or tailbone.

It surrounds the openings of the urethra, vagina (in women), and rectum. Its fibers blend with the opposing muscle in the midline of the pelvic floor. This arrangement provides a supportive sling for the pelvic organs, contributing to the structural integrity of the lower torso.

Key Functions of the Muscle

The pubococcygeus muscle serves several roles related to support and control within the pelvic region. It provides physical support for pelvic organs, including the bladder, uterus (in women), prostate (in men), and rectum. This support prevents these organs from descending or prolapsing.

The muscle plays a significant role in maintaining urinary and bowel continence. By contracting, it tightens the openings of the urethra and anus, preventing involuntary leakage of urine or feces. Conversely, it relaxes to allow for urination and defecation. A strong pubococcygeus muscle contributes to sexual function, enhancing sensations and playing a part in orgasm for both men and women.

Why This Muscle Matters

A weakened or dysfunctional pubococcygeus muscle can lead to various health concerns. One common issue is urinary incontinence, involving involuntary urine leakage, especially during activities like coughing, sneezing, laughing, or running. Weakness can also result in fecal incontinence, leading to uncontrolled passage of gas or stool.

A compromised pubococcygeus muscle can also lead to pelvic organ prolapse, where organs like the bladder or uterus descend and may bulge into the vagina. This causes sensations of heaviness or a distinct bulge. Weakness in this muscle can reduce sexual sensation and satisfaction, and may contribute to painful intercourse. Factors contributing to weakness include childbirth, aging (due to natural muscle mass loss and hormonal shifts), chronic constipation from straining, and certain surgeries like prostate cancer treatment.

Strengthening the Pubococcygeus Muscle

Strengthening the pubococcygeus muscle through Kegel exercises can improve pelvic health and alleviate symptoms. To correctly identify the muscle, try to stop the flow of urine midstream (though this should not be a regular exercise method). Another way is to insert a clean finger into the vagina and feel a lifting sensation when squeezing the muscles around it.

Once the muscle is identified, perform Kegel exercises by contracting the muscle, holding the contraction for a few seconds, and then relaxing. A typical routine involves 10 repetitions, three times a day, focusing on isolating the pelvic muscles without engaging abdominal or buttock muscles. Consistent practice over four to seven weeks can lead to improvements in continence, pelvic organ support, and sexual health. If symptoms persist or pain occurs, consult a healthcare professional, such as a pelvic floor physical therapist, for personalized guidance.

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