The pubococcygeus muscle, or PC muscle is the muscular sling that stretches from the pubic bone in the front to the tailbone in the back . Most men feel their PC muscle at their perineum, just behind their testicles and in front of their anus. This is the muscle you use to stop yourself from urinating when you can’t find a toilet.
The PC muscle is also responsible for the rhythmic contractions in your pelvis and anus during orgasm. Your orgasm builds from your prostate, so learning how to squeeze on the prostate with your pelvic muscles is essential. In addition to having more and better orgasms, you will by this squeezing prevent hardening and swelling of the prostate and help avoid or heal prostate problems.
The PC muscle (which surrounds the prostate gland) serves as a valve around the genitals that you will learn to open and close. You can feel this muscle working when you are trying to push out those last few drops urine. Women feel it most when they are trying to push out a baby. Women who have developed strong PC muscles can hold a man’s penis in their vagina more tightly, increasing sensation for both partners.
The PC muscle is also what allows animals to way their tails. Strangely, the word penis literally means “tail” in Latin. So what you are going to do with these exercises is learn to “wag your tail” to strengthen your erections, intensify your orgasms, and separate your orgasms from ejaculation.
EMPTYING YOUR BLADDER
Because the bladder and the prostate are so close, you should also urinate before self-pleasuring or lovemaking whenever your bladder feels full. A full bladder will make you feel like you need to ejaculate and can actually make it more difficult for you to stop yourself from ejaculating.
If you have a strong PC muscle, you should be able to stop the flow or urine midstream and then start it again. If this is difficult for you, your PC muscle is weak. Stopping the flow of urine may sting at first.
This is perfectly normal and should stop within a few weeks, unless for some reason you have an infection, in which case you should wait until you have seen a doctor and cleared it up before continuing with the practice.
If your muscle becomes sore, you just need practice. Pulling up on your perineum as you push out the urine will help you urinate with more force and will help strengthen your kidneys, prostate gland, and bladder in addition to your PC muscle.
Although standing on your toes and clenching your teeth will help intensify your practice, the most important part of the practice is simply to stop and start urinating as many times as you can. Once multi-orgasmic man described his “peeing practice” this way: “Whenever I go to the bathroom now, I tray to stop and go at least three times. And if I am in a fun mood and I am not in a rush, I will try to just stop, go, stop, go, sometimes maybe five or six or seven times.”
STOPPING THE STREAM
1. When you are about to urinate, stand on your toes and the balls of your feet. If necessary, you can use the wall for support.
2. Inhale deeply.
3. Exhale slowly, forcefully push out the urine while pulling up on your perineum and clenching your teeth.
4. Inhale and contract your PC muscle to stop the flow or urine midstream.
5. Exhale and start urinating again.
6. Repeat steps 4 and 5 three to six times or until you have finished urinating.
The easist way to find your PC muscle is to stop the flow of urine by clamping down the muscles in your pelvis that next time you are going to the bathroom. Stopping yourself from peeing was one of the first acts of control you learned to have over your body.
Using your ability to control your urine flow can now help you control your ejaculation, because the urinary duct, the ejaculatory duct, and the seminal-vesicle duct all pass through the prostate. (This is why when a man’s prostate is enlarged, he has problems urinating and ejaculating.)
PC PULL-UPS
1. Inhale and concentrate on your prostate, perineum, and anus.
2. As you exhale, contract your PC muscle around your prostate and around your anus while at the same time contracting the muscles around your eyes and mouth.
3. Inhale and relax, releasing your PC, eye, and mouth muscles.
4. Repeat steps 2 and 3, contracting your muscles as you exhale and releasing them as you inhale, nine to thirty-six times.
The importance of the PC muscle was discovered in the West during the 1940s by Arnold Kegel, a gynecologist. He developed the famous Kegel exercises, which help many pregnant women control their bladders and which can ease childbirth. Women found that these exercises could also increase their sexual desire, intensify their orgasms, and help them become multi-orgasmic.
Strengthening this muscle is equally important for a man’s pelvic health and sexual pleasure.
There are many different exercises for strengthening your PC muscle that have been taught in the West, most of them adaptations of Kegel’s original technique. All of them teach you to contract and relax the muscle, although the number of repetitions and the amount of time suggested for holding the contractions vary.
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