Preventing leakage could be as simple as squeezing muscles you already use several times a day. All they need is some work to get back in shape.
Pelvic floor exercises
1.Find the muscles
First find the right muscles to exercise. Tighten the ring of muscle around the back passage as if you are trying to control wind. You may feel the base of your penis move up slightly towards your abdomen. Mix the following four different exercises and do them every day. And remember, good results take time. It will take several weeks before you notice improvement and maximum performance after a few months.
- Squeeze and hold, at first for a second or two, building up to 10 seconds.
- Repeat as often as you can, building up to 10 repetitions.
- Rest between squeezes for the same amount of time as you spent contracting your muscles.
- Try not to squeeze your buttocks or tighten your thighs or tummy muscles at the same time.
- Use the same technique as when strengthening. Only this time you hold it for a longer time.
- Hold as hard as you can for up to one minute. Persevere! Even if you don’t manage to hold maximum strength all the time.
- You should only do this exercise once a day.
When you feel that you have good control of the strengthening exercise you should also use resistance from your abdomen.
- Do this every time you exert yourself and your pelvic floor muscles will benefit as well.
- Do it when you cough, jump, run, do sit-ups or lift something heavy.
- You should also try some fast, hard contractions where you squeeze as hard as you can, then let go straight away.
- Repeat up to 10 times.
Schedule your bathroom visits. Going only at regular intervals, for example every two hours, can help you gain more control over your bladder. If you feel you have to go before scheduled time, use the pelvic floor exercises to hold it until the urge passes. Over time you can train yourself to go less frequently. Making the intervals between bathroom breaks longer.