Hi Rick...really glad you're back with us. As for the kegals its sometimes hard to figure out which muscle is the appropriate one...one doc told me to imagine ..ok you're going to laugh...picking up a pencil with your anus!
Anyway thats the muscle. Really important believe it or not to not over do it. Here is a page from U. of Michigan which describes the kegals. I know Mike G had biofeedback but not sure where you might get that at Victoria?
Finding the muscle:
The muscle that you use to hold back gas is the one you want to exercise. Some people find this muscle by voluntarily stopping the stream of urine.
Doing the exercise:
Squeeze the muscle and hold for 10 seconds.
Relax the muscle for 10 seconds.
It is just as important to relax as it is to contract this muscle.
Do 15 exercises in the morning, 15 in the afternoon and 20 and night. You can also exercise 10 minutes three times a day. Try to work up to doing 25 exercises at one time. Initially you may not be able to hold this muscle for 10 seconds. However, slowly, over several weeks, you will build up to 10 second holds.
Sometimes it is difficult not to have the stomach muscles involved in this exercise. To find out whether you are also contracting these muscles, place your hand on your stomach while you do your exercises. If you feel your abdomen move, then you are also using these muscles.
Results: You will build strength in this muscle slowly - do not expect results right away. In about 4 weeks of consistent exercise, you will notice less urinary leakage. In two months, you will see an even bigger difference.
PAT
