Research has shown that performing Kegel exercises can help control incontinence following prostate treatments. During these treatments, the urinary sphincter can be damaged and incontinence can occur, according to doctors at the University of Pittsburgh Cancer Institute. They note that the exercises can also be beneficial to patients suffering from inflammation and other conditions affecting the prostate. There are several variations of Kegel exercises, but each method involves a contract/relax repetition designed to strengthen the muscles affected by these conditions.
Identifying the Affected Muscles
The muscles affected by damage to the prostate gland are the pubococcygeal, or PC, muscles that run from the pelvic bone to the tail bone. These muscles can be identified by attempting to stop the flow of urine while using the bathroom. If this doesn't work, researchers at the University of California at Santa Barbara, or UCSB, suggest men insert a lubricated finger into the anus and try to grip it with their anal sphincter. The muscles that contract are the PC muscles.
Method One
Tighten the PC muscles and hold the contraction for five seconds, followed by relaxing the muscles for five seconds. UCSB researchers recommend that as this becomes more comfortable, the contraction period be increased to 10 seconds. This exercise should be performed in sets of 10 three times a day, researchers at the Mayo Clinic recommend.
Method Two
Count from one to five while tightening the PC muscles incrementally with each count. This is followed by slowly releasing the contraction as you count down to one. One variation of this method suggested by the Mayo Clinic involves visualizing an elevator climbing four floors while contracting the muscles a little more as the elevator rises. This should be followed by slowly relaxing them a little at a time as the elevator descends each floor. The Mayo Clinic doctors recommend 10 repetitions of this exercise.
Method Three
Quickly clench and release the PC muscles. Researchers at UCSB recommend beginning with 10-second sets and slowly working up to 30-second sets as the exercises become easier. They recommend a short rest between sets. Doctors at the Mayo Clinic suggest a variation of this method by counting rapidly to 10 or 20 with a contract/relax repetition with each count.
