So I just learned about the Bulbocavernosus (Bc) Muscles today for my research for my course I am making and because I love to share what I learn with my followers here you go.
So what the hell is the Bc muscle?
Bulbocavernosus muscle (pelvic floor muscle that supports and compresses the clitoral bulbs)
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|The benefits of strengthening BC muscle in Men|
|1. Prevent premature ejaculation |
2. Prolong duration of penis erection
3. Control ejaculation time
4. Rock hard erection
5. Prevent prostatism
6. Improve dysuresia( peeing disorder)
|Step 1 : Find out the location of BC muscle|
It is important to find out the location of BC muscle before starting BC muscle exercise.
You can refer to the picture of muscle anatomy above.
One of the first ways to locate the BC muscle is when you stop your urine flow. Mentally squeeze the base of your penis to stop yourself urinating mid flow.
The second technique is to feel the pelvic floor with your fingers while lying on your back.
Lie down, raise your knees and then use a couple of fingers to push gently onto your perineum, this is the area of skin between your testicles and anus.
Now squeeze the muscles you would if you are stopping yourself midstream. Do you feel the contractions under your fingers?
The other way to find out the BC muscle is to know the muscle which moves erected penis up and down. I call it “Dick Dancing” When you squeeze/contract the pelvic floor muscles, you should find your erection will rise up and when you relax the squeeze, it should drop down a little.
|Breathe in slowly and start pulling penis with your BC muscle|
You can strengthen BC muscle with the exercise of three times a day for 2-3 minutes per time
Breathing is important factor at BC muscle exercise like as other exercises.
Breathe in slowly when pulling the muscle, and breathe out when you relax. Use only BC muscle not other muscles like as abdomen, thigh and buttock when you exercise BC muscle.
|Step 2: Warm-Up Train the BC muscle three times a day and 2-3 minutes per time|
|1. Pull and relax the muscle for 1 second with 30 times|
|2. Continue and repeat this warm-up everyday for 3 weeks after three weeks add workout|
|Step 3: Workout– exercise 10 times after doing warm-up first|
|Pull BC muscle slowly for 5 seconds with the maximum strain and hold this state for 5 seconds, then relax slowly for 5 seconds|
Repeat this exercise 10 times within 10-15 minutes
| Kegel Exercise Mistakes |
1. Contracting too Strongly Contracting too strongly or with too much effort is often a major problem, especially for men who are beginners starting their Kegel exercises.
The Fix Do your Kegels gently, especially if you’re a beginner starting out. Feel your pelvic floor muscles tensing and releasing using the correct action. When you feel confident in your Kegels technique, you can then progress to increasing the strength or intensity of your exercises.
2. Breath Holding Holding the breath is a common mistake during Kegels. One problem with holding your breath is that your pelvic floor muscles don’t learn to work when you breathe normally. As a result when they need to work during your everyday life, they won’t work well making your training much less effective than what it could be.
The Fix Practice breathing normally during your Kegels. Contract your pelvic floor muscles gently at first and start with small shallow breaths during your exercises to get the right breathing and pelvic floor muscle coordination. As your pelvic floor becomes better trained, you’ll find that you’ll be better able to breathe normally during your Kegels.
3. Tensing the Upper Abdominal Muscles Abdominal tensing is one of the most common mistakes doing Kegels. This mistake creates downward pressure on your pelvic floor making your exercises more difficult and potentially making pelvic floor problems worse.
The Fix There are two solutions to this problem. The first is to breathe normally during your Kegel exercises and breathe into your upper abdomen.
The second solution is to contract your pelvic floor muscles gently rather than too strongly.
4. Practicing the Wrong Kegels Exercise Some men mistake exercises such as the Bridge or abdominal curl exercises for pelvic floor exercises.
The Fix The correct Kegels technique to get improve your bladder control or erectile function involves : tightening as if to stop the flow of urine AND shortening or retracting the penis inwards towards your body at the same time.
You can test whether or not you’re using the correct technique by stopping or slowing the flow of urine once a week as a test not as an exercise.
|Referred Pain Patterns: |
Pelvic Floor Muscles Pelvic Floor Muscle Referral Pattern Possible Patient Complaint
Superficial Muscle Layer
Bulbocavernosus Perinealpain, urogenital structures Dyspareunia,pain with orgasm, clitoral pain
Ischiocavernosus Perineal pain, urogenital structures Dyspareunia, pain with orgasm, clitoral pain
Transverses perineum(Superficial transverse perineal) None documented Dyspareunia
Anal sphincter(Sphincter ani externus) Posterior pelvic floor, anus/rectum, pubic pain Burning or tingling in anus/rectum,
pain before/during/ after defecation
Deep Muscle Layer
Levator ani anterior:Pubococcygeus/puborectalis Suprapubic region, urethra,bladder, perineum, pain/symptoms Increased urinary urgency & frequency,
Painful urination after intercourse, dyspareunia
Levator ani posterior:Iliococcygeus Sacrococcygeal, deep vaginal, rectal, perineal, anal pain
Pain before/ during/after defecation,dyspareunia, thrusting pain
Other Deep Pelvic Floor Muscles
Coccygeous Sacrococcygeal, buttock pain Pain with sitting, during defecation,
intestinal fullness, anal pressure/pain
Obturator internus Anal, coccyx, vulvar, urethral, vaginal, or posterior thigh pain Generalized pelvic pain, often burning or aching
Piriformis Sacroiliac region, lateral over ipsilateral buttock, posterior over Buttock, leg pain if sciatic nerve affected
ipsilateral hip, proximal 2/3 of posterior thigh