Are there any videos showing how to do Kegels correctly?

Anyone know a good pelvic floor physical therapist in Birmingham, AL? Thanks.

My surgeon showed me how to do them. Did them foe 4 weeks prior to surgery and religiously after. I had ZERO incontinence issues. Best of luck to you🤞

Hi,
Good to start the exercises early, might want to contact a pelvic floor specialist for help. Talk to your Urologist for a consult.

Dave 3+4

Surgery and Proton patient surgery 9/2020 Proton complete 10/2021 . The way I found best is while urinating tighten abdomen and groin muscles toward the center then inhale and pull them up then hold breathe and count to 5 then release and urinate. Once you get the tighten inward and counting thing and you feel ready practice stopping your urine flow. This takes controlling everything mind and body . As a cancer survivor the part no one talks about how cancer changes your brain. Every time I brought up changes I noticed my gp answer was "you're getting older". Spread the word to your loved ones to ask their Dr for a psa test. The AMA has a directive that says do not recommend a psa to men over 40. Only order it if the patient asks for it.. I'd would not be here if I had not gone home and read my bloodwork discovering liver function off and other abnormalities. The Dr told me all is fine. Reading the report said otherwise, plus no psa. Dr replied oh you wanted one of those when asked why it was left out. Cancer shuts the brain down . Cancer patients need advocates with the best interest of the patient in mind. The best thing to fight cancer is using the internet to research every word that is uttered from the Dr and staff and I'd include the patient advocate. STAY FOCUSED AND ALERT, YOU CAN DO THIS !

Thanks for the people who advised getting in person advice from someone who knows how to teach. I've thought I had excellent control over my pelvic floor due to years of intensive Pilates practice. But what I've considered my slight incontinence has gone a bit downhill recently so we'll see. I've asked my RO for a referral.

@psychometric
Yes, I liked watching her, but found her expectations were a little unrealistic.
As I recall she expected you to do Kegels ten times in a row, holding them quite long.
I think I worked up to about half a dozen reps, holding them for five seconds. It's a little like weight lifting--you work up to things gradually.

Thank you very much

@climateguy

good advice

In my experience it really can take time ( of course we do not want to waste any of that time and put incontinence behind us asap if we can)
I had to learnt he hard way ( and more than once) That I was pushing things too fast, too hard, and not allowing for rest as well, the muscles need exercise and training I was told once that the rest even between kegles should be twice as long as the 'hold'
I am I am 18 months out and have made some nice progress but am not out of the woods yet. I am now learning that new experiences can set me back. I remember doing fine with Kegels and getting close to being 90% continent then after babysitting all day with kids have a set back ( lifting. getting on the floor etc. Going up and down a ladder set me back. Just this past week I started building a small retaining wall ( lifting digging etc and this was followed by a setback. I can now feel tired pelvic floor muscles. the PT urged me to do core exercises while doing kegels but I did not . I think your Pilates should help you in that area though

Re

Also consider bladder re-training as well

this might help
https://www.bladderandbowel.org/wp-content/uploads/2017/05/BBC004_Bladder-control-after-prostate-op.pdf

There are tons of videos on kegels for men. My favorites are by Michelle Kenway. She's very clear and easy to follow. As soon as I decided on surgery(2 months before the deed), I found her on You Tube. Started kegels then and have never stopped. I do 6 sets per day, everyday. A set consists of 5 long holds for 60 seconds, followed by 15 short and quick ones separated by 2 seconds. I'm 6 months from surgery and fully continent for a couple of months now. I asked my doctor at the last appointment about how long I'd have to do them for and he said, for the rest of my life. But, hey, a small price to pay for freedom from pads. Especially in this hot summer weather.