Pelvic floor exercises for bladder control

Find the right muscles

Imagine stopping the flow of urine and holding in wind at the same time. The muscles you squeeze are your pelvic floor. Don't practise by actually stopping urine regularly.

The exercise

• Squeeze and lift for up to 10 seconds, then relax fully
• Repeat 10 times
• Then do 10 quick squeezes
• Do this three times a day

Give it time

Improvement usually takes three months of regular practice.

When to see a doctor

If leakage continues, if you feel a bulge in the vagina, or if you leak constantly, see our urogynecology team. Constant leakage after a difficult birth may be a fistula, which needs specialist care.