The pubococcygeus muscle is a big player in pelvic floor 
dysfunction and constipation. Its weakness can lead to a range of problems such as a weak pelvic floor, urinary incontinence, and difficulties with bowel movements. These are some of the symptoms associated with pelvic floor dysfunction with subtle signs that are discussed more in detail in a different blog. Having a strong pubococcygeus provides stronger support to the pelvic organs including the rectum.
The pubococcygeus is a big player in regulating bowel movements by maintaining proper tone and control of the rectum and anal sphincters. This allows for a normal flow of the fecal material. When it is weak or lacks coordination, it can lead to difficulties with bowel movements in the forms of constipation and fecal incontinence.
By actively engaging and strengthening the PC muscle through targeted exercises like Kegels and pelvic floor exercises, individuals can improve their pelvic floor function and address issues related to pelvic floor dysfunction and constipation. Strengthening the PC muscle enhances muscle tone, improves coordination, and promotes better control over urinary and bowel functions.
Where Is The Pubococcygeus Muscle?
The pubococcygeus muscle is a hammock-like muscle that stretches from the pubic bone to the coccyx or tailbone, forming the floor of the pelvic region. It surrounds the openings of the urethra, vagina (in women), and rectum, providing support to the pelvic organs. The muscle that allows you to stop the flow of urine midstream is the pubococcygeus muscle.
Why Is The Pubococcygeus Muscle Important?
The PC muscle plays a crucial role in maintaining pelvic floor health and preventing various pelvic floor dysfunctions. Its weakness leads to the weakness of the floor of the pelvis which will in turn impact the stability of the pelvis itself over time.
Lack of stability of the pelvis can then show up in many forms with multiple presentations that are often looked at as separate issues. This mismanagement can lead to much more complex issues down the road. You can learn about the subtle signs of pelvic floor dysfunction in a blog I wrote on the very subject.
The main attention given to the pubococcygeus muscle is for:
Support for Pelvic Organs
The pubococcygeus muscle helps support the bladder, uterus (in women), and rectum, preventing organ prolapse and promoting their proper functioning. When tight, it contributes to constipation by not allowing the fecal matter to progress down its exit path.
Urinary Control
Strengthening the pubococcygeus muscle can enhance urinary control and help prevent urinary incontinence, a common condition that affects people of all ages.
Sexual Function
A strong pubococcygeus muscle is associated with improved sexual function for both men and women. It can lead to increased sensations, more intense orgasms, and better control over ejaculation.
What Are The Best Exercises to Strengthen The Pubococcygeus Muscle?
Kegels
Kegel exercises are the most well-known and widely practiced exercises for the PC muscle. The best and most accurate way to perform the Kegel exercise is with breathing.
Bridge Pose
The bridge pose is a yoga exercise that targets the pubococcygeus muscle along with other muscles in the pelvic region. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, engaging the pubococcygeus muscle and squeezing the glutes. Hold for a few seconds and then slowly lower your hips back down. Repeat this exercise for several repetitions.
Squats
Stand with your feet shoulder-width apart. Hinge at the pelvis forward, keeping the knees stable so they don’t sway in or out. Bend your knees without letting go of the neutral spine. Engage the pubococcygeus muscle as you push through your heels to return to the starting position and send the knees toward the back wall.
If you suffer from chronic constipation and your diet has not made a change, you may have pelvic floor dysfunction. And by addressing pelvic stability, the issue may get resolved. Contact me if you have any questions.
Dr. Shakib
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