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Kegel Advice

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User
Posted 18 Sep 2025 at 07:44

Hi all, 

I have my SP RARP surgery in January and want to do everything I can physically to prepare for it. 

I have read that it is beneficial to begin pelvic floor excersises prior to surgery. 

Issue is despite watching various youtube guides and downloading the squeezy app i am struggling to work out how its done/if I am doing it correctly. 

Can anyone offer any advice or point me to some app/videos/website which will assist me?

Additionally, I go to the gym 3-4 times a week and I am in reasonable shape. 

Is there anything specific I could be doing in the gym in preparation? 

I already regularly work on my core squats, deadlines, ab roller etc.  

Any advice would be great. 

Thanks 

 

 

 

User
Posted 18 Sep 2025 at 15:37
Hi Pnut

I was a bit like you ,not sure whether I was doing them correctly,my surgeon told me to have a wee and mid stream apply the technique to stop the flow.If you are doing it correctly you will stop it.Dont overdo this though ,I used to do it once per week.I imagine I am trying to suppress a fart when I am squeezing but at the same time I make sure I breathe in and out through my stomach .Good luck👍

Swannie

User
Posted 18 Sep 2025 at 17:10

Hi pnut.  I am 4 weeks post op and had 8 weeks to prepare for my surgery.  I did pelvic floor exercises about 6 times a day often while just sitting down watching tv   I lost a bit of weight and walked every day.  I had my catheter out 2 weeks ago and was dry immediately.  I wear a pad in the day time as if i sneeze or cough I get a bit of a dribble but nothing major.   I’m convinced that the 8 weeks of pelvic exercises helped in me being contintent    There is an app called squeezy I think that can help but tbh they are pretty easy to do yourself.   Just imagining suppressing a fart and holding for 10secs in sets of 10.   Also just do the same for about 10 mins.    Good luck on the op   Simon 

User
Posted 18 Sep 2025 at 19:57

The guidance I was given by a pelvic floor specialist/physiotherapist was "nuts to guts". The pelvic squeeze should draw your testicles upwards. This ensures you are concentrating on the right part (the front part) of the pelvic floor muscle.

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User
Posted 18 Sep 2025 at 15:37
Hi Pnut

I was a bit like you ,not sure whether I was doing them correctly,my surgeon told me to have a wee and mid stream apply the technique to stop the flow.If you are doing it correctly you will stop it.Dont overdo this though ,I used to do it once per week.I imagine I am trying to suppress a fart when I am squeezing but at the same time I make sure I breathe in and out through my stomach .Good luck👍

Swannie

User
Posted 18 Sep 2025 at 17:10

Hi pnut.  I am 4 weeks post op and had 8 weeks to prepare for my surgery.  I did pelvic floor exercises about 6 times a day often while just sitting down watching tv   I lost a bit of weight and walked every day.  I had my catheter out 2 weeks ago and was dry immediately.  I wear a pad in the day time as if i sneeze or cough I get a bit of a dribble but nothing major.   I’m convinced that the 8 weeks of pelvic exercises helped in me being contintent    There is an app called squeezy I think that can help but tbh they are pretty easy to do yourself.   Just imagining suppressing a fart and holding for 10secs in sets of 10.   Also just do the same for about 10 mins.    Good luck on the op   Simon 

User
Posted 18 Sep 2025 at 19:57

The guidance I was given by a pelvic floor specialist/physiotherapist was "nuts to guts". The pelvic squeeze should draw your testicles upwards. This ensures you are concentrating on the right part (the front part) of the pelvic floor muscle.

User
Posted 20 Sep 2025 at 10:22

Hi Pnut, 

There is a very good Australian YouTube (unfortunately I do not have a link) which describes pulling the tortoise neck back into the shell!! 

I went to see an incontinence specialist nurse who told me I was doing the exercises incorrectly as I wasn’t relaxing fully the muscle between contractions. She also got me to start “at the back” as such and then move forward pulling the testes up and then pulling the tortoise neck back in. 6 months post RALP I’m pretty good, say 90%) OK, but if I stop the exercises for a period that does drop off so I keep squeezing.

Good luck with your ongoing recovery.

 
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