Simple exercises for urinary control that help monitor prostate symptoms.
Repeated, momentary tightening and release of muscles around the scrotum and anus. You cannot be seen doing them, so do them many times a day. Here’s how: 1. Imagine you are trying to hold back urine; lift and squeeze from the penis. Hold for the count of three.
2. Imagine that you are trying to stop yourself passing wind; lift and squeeze your anus. Hold for a count of three. 3. Combine both into one movement. Lift and squeeze, hold for 10 seconds. Rest for 10 - 20 seconds, repeat. Aim for 10 strong holds several times daily, lengthen holds and repeat often. Keep breathing and other muscles relaxed.