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What is the proper number and frequency of kegels?
What is the proper number and frequency of kegels to do daily? I had a radical prostatectomy on 9/17/24. I am doing 10 seconds 10 times 3 times per day. Goal is to get to 30 seconds 10 times 3 times per day. Told this will take time up to 2 years. Also told to do 5 seconds 10 times 3 times per day. What has been recommended to others? Are the longer holds better than the quick flicks?
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I went to physical therapist training for incontinence. Just holding a Keagle is not enough. You need to do one where you are sitting and as you stand up, you hold it and then let it down. Sit down. Do that again 10 times repeat at least twice. Do Clamshells while you’re doing them hold it, do the clamshell release it repeat 10 times and do it at least twice. Do them on your back as well 10×2 reps.
Those are just three of the four or five different keagle exercises to do daily.
Hold for 10 seconds with each of these techniques.
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1 ReactionMore of the Kegel steps as they come to me. I definitely spelled it wrong in the last message, voice recognition problem.
Every time you stand up from sitting or laying down hold the kegel first get up and keep holding for the first 10 seconds as you move around.
If your ultimate goal is to gain continence, there is much more to it than just Kegels. Buy the book (I have no vested interest, just trying to help) called Life after Prostatectomy bu Vanita Gagliani available on Amazon. She explains everything in detail and offers a comprehensive 10 week program to help you regain continence.
I did buy the book and it arrived yesterday and started to follow her program. Thanks!
After my RP, my surgeon recommended 10 quick Kegels followed by 10 with a 5 second hold every hour. I set my timer to go off every hour so I didn’t miss while watching a ball game, etc. There were some days I did them 13 hours. BTW, I had ZERO incontinence. Good luck🤞
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3 ReactionsI always do k s laying on my back...but apparently not often enough..
Doing ok but a m coffee still upsets the continence ...
Hold 5 - 10 secs during TV, reading or chores sounds good at breaks
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1 ReactionIf you look at 10 different ways to do kegels, I find I got 10 different ways to do kegels. Not sure any of them are bad not correct. Consult your Dr. or a physical therapist, or there are books. Hope all goes well for you.
Here are some useful related discussions to check out:
- Best Kegel App?
https://connect.mayoclinic.org/discussion/best-kegel-app/
- Kegel Exercises: Am I doing them correctly?
https://connect.mayoclinic.org/discussion/kegel-exercises-1/
- Do those Kegels!
https://connect.mayoclinic.org/discussion/do-those-kegels/
See all: https://connect.mayoclinic.org/group/prostate-cancer/?search=kegel&index=discussions
How are you doing with the Kegel exercises, @2tsquare?
My doc said 10 reps of 10 seconds with 10 seconds in between, 4x a day. It's working. I am starting to think I don't need my diaper/pad.
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2 ReactionsFor information, my nurse said 3*3secs 3 times a day immediately aft the op. If you have advance warning the start these before the op.
When 3*3*3 is comfortable go to 5*5*5 with 5 seconds in between. You can try to build up from this. But my advice was don’t push it and it depends on how well and quickly you are healing. I found it difficult at first to differentiate between muscle exertion and pulling on my internal invisible “injuries”. Keep within your limits and don’t undo the surgeon’s good work. Good luck, I hope this helps based on my experience so far after 4 weeks