The organs inside the lower belly are supported by the muscles in the area between your legs.For many reasons these muscles can become weak and no longer support the organs very well.When these muscles get weak, people often wet themselves when they laugh, cough, sneeze,or try to lift something heavy. Other people wet themselves because they cannot hold the urineuntil they get to the bathroom. Some people cannot pass urine because they cannot relax thesemuscles.
The muscles which support our organs are hidden, and cannot be seen and felt like those in thebelly, arms, and legs. The muscles which support your organs are the muscles you squeeze tostop yourself from passing gas. Until you know what you are doing with these muscles, youneed to go to a quiet place to practice using them, and practice several times a day. Thefollowing directions will teach you how to make these muscles strong, and give you control overstoring urine in the bladder and passing urine from the bladder.STEP 1. Which Muscles?
1. With your bladder full, lie down on your side and relax all your muscles. Now you are ready.2. Squeeze ONLY the muscles between your legs – not those in your belly, legs, or buttocks.You should have a “lifting” feeling between your legs when you squeeze the right muscles.Pretend to be shutting off the flow of urine.3.When you squeeze these muscles, make sure you keep the other muscles relaxed and donot hold your breath. You should breathe out as you tighten the muscles.4. Once you know the right muscles to squeeze, try this test one time when you pass urine.First: For women, sit on the toilet; for men, stand at the toilet. Begin to pass urine.Second: After a few seconds squeeze the muscles to stop the flow of urine.Third: Hold the muscles tight for a count of 3, then relax the muscles and empty yourbladder. If the muscles you squeezed stopped or slowed the urine flow, youused the correct muscles.Until you are good at squeezing the muscles, lie down 3-4 times each day to practice.Squeeze and relax the muscles 5-10 times each time you practice.STEP 2. Now the real work begins!!!1.Now that you know which muscles to squeeze, you need to do these exercises 3-4 times aday. You can do the exercises lying down, sitting, or standing, but the sitting position mightbe easier at first.
2.During each exercise period, squeeze the muscles quickly, and hold the squeeze while youcount slowly to 5, then relax completely while you count slowly to five. Do this squeezerelaxexercise 10 times at each exercise period.If you cannot hold the squeeze to the count of 5 when you first start the exercises, just holdthe squeeze as long as you can, and then relax. As your muscles get stronger with practice,you will be able to hold the squeeze.
3. Once you can hold the squeeze to the count of 5, begin to hold for a higher count, and relaxthe muscles for the same count. The goal is to be able to hold the squeeze to a slow countof 10, then relax to a slow count of 10, and to do the squeeze-relax exercise for 10repetitions, 4 times every day.
4. After 6-8 weeks of doing the exercises 4 times each day, you should notice that you are notwetting yourself as much or as often as you did before you started exercising. If you do not
see a change, please Like any other kind of exercise program, you must keep up the exercises to keep the muscles strong! Now you can do the exercises without even thinking about it. So, fit the exercises in with everything else you do, but do them regularly, like when you are eating, watching TV, or even when you get in bed at night.
