This daily Kegel exercises routine helps you prepare for
and recover faster after radical prostate surgery. Hi, I'm Michelle, and welcome to your
daily exercise routine to help you prepare for and recover faster after your prostate surgery.
Now this routine has been designed by Joanne Milios and her co-workers and we're going to
follow the exact protocol. So what we'll do is we'll dive straight into the exercises
and then if you'd like to stay around I'll go through some of the details after we've gone
through the routine. After you can do this routine on a daily basis if you choose to.
So where you are, let's get started. We're going to do these exercises in standing.
So you're going to start with your feet slightly apart, your shoulders back and down and lifting
from the crown of your head so your posture is nice and tall. Remembering that the correct action
for your Kegel exercises is to use the muscles at the front of the pelvic floor. So we're doing
two actions we're doing a contracting as if to stop the flow of urine and we're also doing a
tightening as if to shorten and retract the penis. So we're going to be going through those now.
Let's get started. We'll be doing five exercises, five long exercises, five short exercises,
taking a little break in the middle and then repeat that routine again for your one full set
of exercises today. So let's get started now. Here we go. First exercise. Let's start now,
and now relax down slowly, and we're going to take a 10 second recovery break.
Okay here's the next exercise ready, nice and tall. Make this nice and strong. Give
it your best effort. Ready and go, contract, keep holding, keep lifting and squeezing, keep going,
keep going nearly there and slowly relax and let everything go completely.
So letting the pelvic floor go a couple of deep breaths into the belly
and let it go slowly, and again, nice deep breath, let the pelvic floor relax.
And okay, here's our next exercise number three. Ready, nice and tall. Let's go contract strongly,
shorten. Contract as if you're tightening and stopping the flow. It keep breathing normally,
and relax down slowly. That your pelvic floor lower down. Nice deep breath in into the belly
and let it go. And again, deep breath in and let it go, and one more deep breath in,
and let it go. Okay, we're nearly halfway. So let's go again, ready,
nice and strong. Come on, get that strong action, retract strongly,
tighten as if you're stopping the flow. Keep breathing normally, keep going. Come on,
you can do this. Keep going and gradually just let the pelvic floor go. Relax, take a deep breath in
and out. Imagine the pelvic floor lowering down. One more time, deep breath in,
and relax and let go. Okay, here's number five doing really well. Here we go. Ready
and strong contraction if you can go strong. One, two keep going lifting, squeezing, stop the flow.
Keep tightening, and let's relax, and let go slowly.
Nice big breath in and out. And again, deep breath in and out.
Now at this point, we're going to do five of our very fast powerful exercises. And these are for
using our muscles, our power muscles, our short twitch muscle fibers for using them when you cough
and when you sneeze when you lift and when you move anything or move from set to standing. Ready,
let's go one second go strong contract, and then relax. And again to come on think power strong,
and then relax. Stay tall threes contract and then relax and for strong, I'm really lifting
my own eyebrows and relax. And one more time go strong and relax and let it go. Great work your
halfway might like to give your shoulders a bit of a roll. Give your legs a bit of a shake out.
Preparing for our final five. We've got five more long exercises, five more short exercises
and don't forget to stay with me till the end so we can go through the details of this routine.
Alright, are you ready? Here we go. Long contraction,
ready and go. Tighten as if to stop the flow and retract, keep breathing,
keep going and keep tightening if you can, keep going, and relax, and let go.
A couple of nice deep breaths. Feel the breath right into your belly so you really relaxing
your pelvic floor. That's it, nice and deep. Fill your belly rise and are under your hand
and down. Okay, here's our next one. Ready? Here we go. Shorten,
tighten as if you're stopping the flow, keep going, keep holding if you can, keep holding,
you're doing really well. Okay, let's relax the pelvic floor down. Nice big breath in
and out. And again, nice deep breath in and out. Okay, we've got three more long hauls to
do. Let's see how we go. You're nearly there keep up the good work. Ready and go, strong contract,
keep going, keep going, really relaxed, and relax, and let go. Again,
I might do a couple of shoulder rolls. Maybe shake your legs a little bit. Big breath in
and out. And here's our last few repetitions. You're with me, ready? Here we go. Retract come
on shorten if you can tighten as if to stop the flow, keep going, keep going and let go.
You've got two exercises left to go or two of our long exercises left to go
doing really well if you're still with me. All right, here we go. Last two.
Let's go nice and strong come on give it all you've got to finish off. Go strong,
retract, shorten, tighten, keep going, keep tightening and lowering down gradually,
and let's take our second last breather. Okay, so we've got our last exercise coming up. Now.
Think of those strength benefits. Think of the endurance benefits that you making.
We're just about there today. All right, here we go. Last one, let's go really strong. Give
it all you've got. Come on, go. Strong, lift, retract, keep tightening, keep going. Come on
you can do this, keep going, keep going. Just about there. Great, well done and relax your
pelvic floor muscles down slowly. Big breath in and out. And again, deep breath in, and out.
Now we've got our five short contractions to finish off this very first set of your day
to go through now. Remember, this is this really strong, brisk contraction that we're aiming for
really powerful if you can do it. Ready, let's go contract and relax. And again, number two,
go a contract strongly and relax. Number three, you've got it go contract and relax. Last two come
on, lift, contract and relax, and our last one for the session go contract strongly, and relax,
and let go. Give yourself a mental pat on the back really great work you've you've got through
all that. So some of the details about this exercise are routine is Kegel exercises routine.
This is a protocol based on Joanne Milios and her researchers or co-workers
and I've got the link for this research down below. Ideally, this program has started
five weeks pre-surgery or five weeks before you prostatectomy surgery and then it's continued
starting from after you have your catheter removed for three month period, at least, you'll expect to
make your strength and endurance gains with your pelvic floor it during that three month time and
this will give you as the evidence tells us a lot faster recovery than your regular routine.
Now these exercises should be done on a daily basis so you're going to try and do
this routine that we've just gone through three times a day, if you can do it. If
you can't do all the exercises at first, that's absolutely fine. Just start with what you can do
and gradually progress, and we're deliberately doing these exercises in standing because this
is the position that you'll make the best strength gains for your pelvic floor.
So, I really hope that you have enjoyed the workout today and this information too. If
you find it beneficial. I'd really be grateful if you could give the information or give the video
a like below because that then encourages YouTube to share this important information with other men
that can benefit after their radical prostatectomy surgery to really like to thank you, congratulate
you on your workout today. I look forward to seeing you in your next workout. Good bye for now.