The U.S. National Library of Medicine recommends performing certain exercises to prevent prolonged urine control problems after prostate surgery. Exercises to reduce the risks of urinary incontinence were developed by Dr. Arnold Kegel, and are named after him. You do not need an exercise machine to perform kegel exercises. These exercises can be done practically anywhere, even at your desk, and they are discrete enough that others can't tell you are doing them.
Kegel: Week One
Understanding exactly which muscles should be used for this exercise is essential to performing it correctly. It basically involves clenching your pubococcygeus muscles or PC muscles, which control urine. To identify the muscles, stop your urine flow while urinating. Notice how your buttocks and thighs stay relaxed. For the first week of kegel exercise, clench and relax these muscles at a fast pace for 10 seconds. Rest for 10 seconds. Do three sets. Follow this with 10 sets of five-second clench-and-relax reps. Relax for five seconds between sets. The last round of exercises are three sets of holding the PC muscles for 30 seconds. Repeat these exercises each day for the first week.
Kegel: Week Two
The second week will slightly increase in intensity to slowly tone your PC muscles. Tighten your PC muscles for five seconds, then relax. Repeat this for 10 sets. Tighten and relax your PC muscles repeatedly and quickly 10 times. Do three sets of this exercise. Tighten and relax your muscles for one second, then for three seconds. Switch between long and quick holds for three sets of 10-second reps. Clench and hold your PC muscles for two minutes or until fatigued.
Kegel: Week Three
Tighten and relax your PC muscles quickly for 30 times, increasing the amounts of repetitions each day. Tighten your PC muscles as tightly as you can. Make sure you are isolating your PC muscles. Hold the tightened muscles for 20 to 30 seconds. Rest for 30 seconds and repeat five times.
Kegel: Week Four
Tighten and relax your muscles for two minutes each day, increasing each day to 20 minutes by the end of the week. Do this three times each day and until fatigued for future sessions.
Kegel With Prostate Issue
The Massachusetts General Hospital recommends exercising the PC muscles while urinating to prevent urine leakage. Men with benign prostatic hyperplasia, or very enlarged prostate, should perform kegel clenches for five to 15 repetitions. Hold each clench for 10 seconds a few times a day.
