First, go to the bathroom and empty your bladder. Next tighten the pelvic floor muscles as if you were preventing gas from escaping from your rectum and hold for a count of 10. Then relax the pelvic muscles completely for a count of 10. Repeat this cycle 9 more times. Do this same exercise 3 times a day (morning, afternoon, and night).
You can also identify the pelvic muscles when you are urinating over a toilet by starting and stopping the flow of urine. You can do the same exercise when you are not urinating.
You can do these exercises at any time and any place. Most people prefer to do the exercises while lying down or sitting in a chair. After 4 >> 6 weeks, most people notice some improvement. It may take as long as 3 months to see a major change.
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