Three exercises for bladder weakness after prostate surgery

The following exercises will help you to start your training.

Exercise 1: Getting to know your pelvic floor muscles

To become more familiar with your pelvic floor muscles and what they do, you can try stopping your urine stream for a moment while you’re peeing. But don’t do this repeatedly because it can cause damage if you do it too much.

Another way to become more aware of these muscles is to lie on your back with your legs bent and hip-width apart. Place one hand on your pubic bone and press both feet flat on the floor. Hold this position for 10 seconds while breathing normally. Repeat this exercise 10 times.

Exercise 2: Tense the muscles

Once you know where your pelvic floor muscles are, you can start to tense and relax them. First, locate your ischial tuberosities, which are the bones you sit on. Sit on a stool with your back straight and your hands under your bottom. Then, push these two bones together and imagine holding in your pee as if you have a full bladder. Repeat this exercise 10 times.

Exercise 3: Strengthening the pelvic floor muscles

Lie on your back with your legs bent and hip-width apart. Push your feet into the floor and tighten your pelvic floor muscles. Raise your bottom in the air by lifting the lower part of your spine, all while keeping your pelvic floor muscle tight. Press your arms that are lying next to you, into the floor. Hold this position for a few breaths, then slowly relax by lowering your body from your head to your toes. Repeat this exercise 10 times.

Your physiotherapy team can show you other exercises and treatment methods. You can even ask your doctor for a prescription!

Author: Susanne  Schwengler, B.Sc.| Reviewer: Dr. Christian Keinki

Sources:

• Post Prostatectomy Excercises. (2019, January 25). Urology San Antonio. https://www.urologysanantonio.com/pelvic-floor-physical-therapy/post-prostatectomy
• A pelvic floor exercise program starting before prostate surgery improves the recovery of urinary continence. (2019). PCFA. https://www.prostate.org.au/news-media/news/a-pelvic-floor-exercise-program-starting-before-prostate-surgery-improves-the-recovery-of-urinary-continence/
• Asklepios Klinik Barmbek (o. J.): Beckenbodentraining für Männer, abgerufen am 26.01.2021 von https://www.asklepios.com/dam/jcr:ab7fad0e-af5f-4609-beb3-634e854ac633/physiotherapie-uebungsprogramm-beckenboden-maenner.pdf
• Institut für Qualität und Wirtschaftlichkeit im Gesundheitswesen (IQWIG), abgerufen am 26.01.2021 von https://www.gesundheitsinformation.de/wie-funktioniert-ein-beckenbodentraining.html.
• Great Ormond Street Hospital. (2016). Pelvic floor muscle exercises. GOSH Hospital Site. https://www.gosh.nhs.uk/teenagers/tests-and-treatments/pelvic-floor-muscle-exercises/