In a different forum I was asked about Kegels and Physical Therapy regimen and suggestions for help. I wanted to post this in a thread here so others can benefit from it too.

My Uro had me do one session with a PT that specializes in RP recovery a month prior to surgery. She used biofeedback to help me learn how to do a Kegel correctly which was important. Then once doing them correctly, here is the regimen transcibed exactly from the instruction sheet:

1) First for warmup and to develop strength:

Squeeze pelvic floor muscles as strongly as you can (use the muscles as if you are trying to stop yuor urine stream), hold for count of 3, then let go all the way. Fully relax and breathe at the bottom

Don't let your legs, buttocks or stomach muslces help the pelvic floor, it is a very subtle movement of the muscles between the tailbone in the back, the pelvic bone in the front, and the bones we sit on

2) For endurance

Squeeze the pelvic floor muscles as firmly as you can, hold for a smooth, slow count of 10 (count out loud if it helps you breathe), then let go all the way. Relax and breathe for a count of 10.

Even if you feel that you are losing the contraction, keep thinkinng about lifting and squeezing throughout the hold. Mentally don't let go.

Build up to being able to do this 10 times in a row

3) For control

Slowly start squeezing the pelvic floor muscles over a 5 second count up to your strongest contraction, at the top hold for a count of 5, then slowly relax the pelvic floor down to fully relaxed. Don't just drop the hold, try to be smooth

Do this one a few times after #2 above for focus on graduated amounts of control.

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Do all of these exercises daily wherever you are: lying down, sitting, standing and walking. Put your pelvic floor on with coughing, picking things up, or getting up from sitting.

For each set, do 5-10 of #1, 10 of #2, 5-10 of #3. Do at least 5 sets per day.

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OK, back to my commentary. I did at least 5 sets per day, often more once I had could do them well. You'll notice the muscle hold slowly breaking down in #2 over the 10 seconds. That will strengthen and then you'll be able to hold. Once strong sometimes I'd hold for 30 seconds or longer.

I'd do these standing in a grocery line, sitting in an office chair during a meeting, laying in bed. Wherever I could remember. I even put a tiny sticky note (corner of a Post-it cut out) on my work computer with a "K" on it to remind me without others knowing what it was. No-one has ever noticed or asked, I still have it there.

As we've all noted in another posts - Kegels are important, but you need to get the Abs strong too. Start strong before surgery if you can, get strong after surgery once your doctor releases you to do abdominal exercises.

Hope this helps folks