For example, you might feel the urge to urinate every hour or so. If you know that, you can figure out how much longer you need to wait. Most people urinate between 4 and 7 times a day on average. If you’re going much more than that, bladder interval training is probably right for you.
Your bladder usually collects a lot of urine throughout the night, so you’ll probably have to go anyway.
Try to avoid caffeinated drinks like coffee and tea. These make your bladder more active and can make the need to urinate more intense.
You can also focus on relaxing your muscles or distracting yourself with something, like a book or a TV show.
You’re the best judge of your capabilities, so you can increase or decrease your interval times as needed.
You might have good days and bad days, and that’s okay! Try not to get discouraged, and keep going to work on your urine control.
Try not to stop your urine midstream more than a few times. Doing this regularly over a long-term period can harm your bladder and lead to an increased risk of UTIs. If you’re having trouble finding your pelvic floor muscles, you can also squeeze your anus like you’re trying not to pass gas. [7] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. Or, insert a finger into your vagina and contract your muscles.
If sitting down isn’t comfortable for you, you can lie down or stand up instead.
If doing the exercise 10 times is too much, just do as many as you can. It’s better to go slow than too fast.
It may help to breathe in as you squeeze and hold, then breathe out as you release.
You’ll start to see results after a few months.
Pelvic floor exercises help you hold in urine and can also suppress the urge to urinate. As you continue your exercises over a few months, you may notice that you can hold your urine in for longer periods of time and you have fewer leaks throughout the day.
