Kegel Exercises For The Prostate


Kegel Exercises For The Prostate

Performing Kegel exercises can help you control the incontinence caused by treatments in the prostate in which the urinary sphincter can be damaged. Kegel exercises are also beneficial for patients who suffer from inflammation and other conditions that affect the prostate. There are many variations of Kegel exercises, but each method involves repetitions of contracting and relaxing designed to strengthen the muscles affected in these diseases.

Identify the affected muscles

The muscles affected by the damage to the prostate are the pubococcygeus or PC, a muscle that goes from the pelvis to the coccyx. This muscle can be identified by trying to stop the flow of urine while going to the bathroom. If this does not work, researchers at the University of California at Santa Barbara, or UCSB, suggest inserting a lubricated finger into the anus and trying to catch it with the anal sphincter. The muscle that contracts is the PC.

Method one

Squeeze the PC muscle and hold the contraction for five seconds, then relax the muscle for another five seconds. Researchers at UCSB recommend that, as this becomes easier, the contraction period increases to 10 seconds. This exercise should be done in series of 10, three times a day.

Method two

Count one to five as you squeeze the muscle gradually with each count. Then continue, slowly releasing the contraction while doing a countdown to one. A variation of this method involves visualizing an elevator that goes up four floors while contracting the muscle a little more as the elevator goes up. After that, you must slowly release the muscle as the elevator descends each floor. Perform ten repetitions of this exercise.

Method three

Quickly contracts and releases the PC muscle. Researchers at the UCSB recommend starting with a series of 10 seconds and increasing to a series of 30 seconds, as the exercise becomes easier. They recommend resting a bit between series. For a variation of this method, quickly count to 10 or twenty, contracting and relaxing the muscle with each number.

Video Tutorial: Kegel Exercises For Better Prostate Health.

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