What Can I Do to Train My Bladder?

Q:
How to train your bladder?

A: 
Schedule bathroom visits. Determine how often you’re going to the bathroom. Then add about 15 minutes to that time. Gradually increase the amount of time between bathroom breaks.

Delay urination. When you feel the urge to urinate, hold it for another five minutes or so. Then gradually increase the amount of time by 10 minutes, until you can last for at least three to four hours without having to go to the bathroom.

Kegel exercises. Kegel exercises strengthen the muscles you use to start and stop the flow of urine. To do a Kegel, squeeze the muscles you normally use to stop the flow of urine. Hold the contraction for five seconds, and then relax for five seconds. Gradually increase to 10-second contractions with 10 seconds of rest in between. Work up to doing three sets of 10 contractions each day.

Key word: train your bladder

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