Exercises For Incontinence After Prostatectomy

Urinary incontinence after a prostatectomy occurs in most men, but typically resolves within two to three months, advises Dr. Donald Rudick, a urologist for Elk Regional Health Center in St. Marys, Pennsylvania. Kegel exercises will help train the pelvic floor muscles and increase the probability of regaining complete continence, Rudick goes on to explain. Focus on performing some type of Kegel exercise for five minutes twice a day.

Exercise To Find Pelvic Floor Muscles

The contraction of your pelvic floor muscles stops the flow of urine. Practice contracting your pelvic floor muscles the next time you urinate to start and stop the flow of urine. When performed correctly, a Kegel, or pelvic floor contraction, will cause your penis move slightly, notes the Ohio State University Medical Center. If you cannot stop the flow of urine because of weak muscles or incomplete healing after your prostatectomy, you can insert a gloved finger into your anus to feel the contraction. Do not consciously contract your anus, simply try to stop the flow of urine, advises Rudick. Contracting any muscle other than the pelvic floor muscles, including the muscles of your buttocks, abdomen or thighs, can decrease the effectiveness of the pelvic floor contraction.

Slow Kegels

Once you have determined how to contract your pelvic floor muscles, begin trying to hold the contraction for two seconds. Increase the time you hold the contraction by one second every couple of days until you can maintain the contraction for 10 seconds, advises the health services department at the University of Wisconsin at Stevens Point. Relax the pelvic floor muscles after each contraction. Do not try to do too many Kegels at one time. Overuse of your pelvic floor muscles can cause a worsening of your incontinence, explains Rudick. If you overwork your muscles and notice a worsening of your incontinence, do not perform any Kegels for two days and then resume your Kegel exercises using fewer repetitions or shorter contraction times.

Quick-Fire Kegels

Quick-fire Kegels give you a way to increase the challenge of performing Kegel exercises. A set of quick-fire kegels requires you to contract and relax your pelvic floor muscles as fast as possible for 10 to 20 repetitions, explains Rudick. Allow your pelvic floor muscles to rest for 15 to 20 seconds between sets.

Progressive Kegel

Another more advanced form of the Kegel requires you to tighten your pelvic floor muscles progressively. During this exercise you gradually tighten your pelvic floor muscles as you slowly count to four, reaching your maximum contraction as you end the four count. Hold the contraction for two seconds before gradually releasing the tension in your pelvic floor muscles to another slow count of four, reaching complete relaxation of the muscles as you end the four count. Allow your pelvic floor muscles to rest for 10 seconds between each repetition of this exercise. Try to complete 10 sets of this exercise, or as many as you can before tiring, explains SexInfo Online provided by the University of California, Santa Barbara.