Moving from Kegel's to HEgels! 7 Steps to Pelvic Health Post-Prostatectomy
- WELCOME
- Post-Op Program Instructions
- Pre-Op Program Instructions
- BEFORE STARTING THE PROGRAM: Prepare & Complete Documents
- Introduction to the Functional Incontinence Measure (FIM) & Bladder Log
- Weekly Schedule #1
- FIM Printable Tracker
- How to fill out a Bladder Log
- Bladder Log
- VED Information & Consent Form
- Perineal Massage
- Understanding the Hegel: How to Activate Your Pelvic Floor the Right Way
- Initial Checklist
- STEP 1: MASTERING THE HE-GEL
- Weekly Schedule #2
- How Biofeedback Can Enhance your Technique
- Biofeedback Consent Form
- STEP 1A - Mastering the HEgel
- STEP 1B - The Crescendo Technique - Fine Tuning the HE-GEL
- STEP 1C - Power Up the HE-GEL
- Switching off the Pelvic Floor
- Step 1 Check In
- STEP 2: BLADDER HACKS FOR ULTIMATE BLADDER CONTROL
- Introduction to Bladder Hacks
- Why Calf Pumps help Suppress Bladder Urges
- Additional Tips for Bladder Control
- Nighttime Peeing Management
- FIM Follow-along video
- Step 2 Check In
- STEP 3: POSTURE & PELVIC POSITIONING
- How Proper Posture & Alignment Can Enhance Pelvic Floor Function
- Weekly Schedule #3
- POSTURE DAY
- Chest Exercises
- Back Exercises
- Shoulder Exercises
- Arm Exercises
- CORE DAY
- LEG DAY
- Front of Leg Exercises
- Back of Leg Exercises
- Inside & Outside of Leg Exercises
- Foot Exercises
- MOBILITY EXERICISES
- BREATHING EXERCISES
- Step 3 Check In
- STEP 4: MIND BODY CONNECTION in Prostate Cancer Recovery
- Mental Health & Prostate Cancer
- Mental Rehearsal Prior to Surgery
- Mind Body Exercises
- Strategies for Mental Well-Being
- Step 4 Check In
- STEP 5: RECOVERY TOOLKIT
- Introduction to the Recovery Toolkit
- Weekly Schedule #4
- How to fill out a Recovery Snapshot Log
- Recovery Snapshot Log
- Bladder Log
- Step 5 Check In
- STEP 6: EARLY PENILE REHAB
- Why Early Penile Rehab Matters
- VED Step by Step Instructions
- Step 6 Check In
- STEP 7: THE CASE FOR RESISTANCE TRAINING-THE PROSTATE PRO EXERCISES
- Introduction to The Case for Resistance Training
- Weekly Schedule #5
- Beginner Workouts
- Intermediate Workouts
- Advanced Workouts
- Step 7 Check In: Congratulations on completing the Prostate Pro Program!