Male Kegel - Prostate Surgery Pelvic Floor "Follow Along" Exercise Program - Beginner Phase скачать в хорошем качестве

Male Kegel - Prostate Surgery Pelvic Floor "Follow Along" Exercise Program - Beginner Phase

Follow along exercise program to prepare men for prostate surgery and aide in their recovery following prostate surgery. Any procedure that alters or removes your prostate can cause urinary leakage or urinary incontinence (prostatectomy, RALP, HOLEP, TURP, TUIP, etc). ESPECIALLY for prostate cancer patients that are undergoing a radical prostatectomy. These exercises will prepare you for the surgery and aide in your post-operative recovery. Pelvic floor strengthening also assists with erectile function! This video is a follow along guided exercise routine for beginners. Exercises include: 10 sets of 10 "quick flicks" 3 sets of 10 contract and holds (3 second hold) A "quick flick" is a quick contraction of your pelvic floor muscles. It is a fast contraction with a quick contraction and a quick release. Think of it as if your pelvic floor muscles are bouncing up and down like a ball. Trying to make your penis move is a good cue to help with this contraction. On the screen, your visual cue will be a bouncing ball. Contract and release with each bounce. "Contract and holds" are an exercise where you contract your pelvic floor muscles and hold the contraction tight for 3 seconds. You will perform 3 sets of 10 of these. On the screen, your visual cue will be a person doing a dead lift with weights. As the person lifts the weights, you contract your pelvic floor muscles. When the person puts the weights down, you release your pelvic floor muscles. PERFORM THESE EXERCISES TWICE A DAY. If you get too sore, you can skip days as needed. Please SUBSCRIBE to the channel so you will always be able to find these guided exercises! Exercises start at 1 minute 20 seconds. The video also details how to ensure you are properly contracting your pelvic floor muscles. If you aren't doing it correctly, you will only make the leakage worse! When in doubt, seek an evaluation from a men's health physiotherapist that treats men with urinary issues. These exercises are vital... but THE MOST IMPORTANT TAKEAWAY IS: The purpose of contracting your pelvic floor muscles is to help prevent you from leaking urine. You must contract your pelvic floor muscles in EVERY SITUATION where you may leak urine. Practice contracting your pelvic floor muscles as you cough, sneeze, laugh, sit down, stand up, climb into your vehicle, climb out of your vehicle, roll over in bed, etc… The more you practice contracting during these activities, the less you will have to think about it. Contracting will become second nature! *Important note - don't perform these exercises if you have an indwelling urinary catheter. By Dr. Luke Bynum.