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Moving from Kegel's to HEgels! 7 Steps to Pelvic Health Post-Prostatectomy

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  • 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
  • Why Mastering the HEGEL is so Important
  • 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!
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