www.gussetgrippers.co.uk/experience
She gives full details of how to do and says to make sure you squeeze your bum hole to do them properly. Copy & pasted below but she has lots of info on her site.
“ Here we go:
Take a deep breath in, sigh out.
As you sigh out, #squeezeandlift your bumhole. Hold it shut for a count of 10 seconds - but, keep breathing!
The 10 seconds is an aim, don't worry if you can only feel it work for 3 seconds. If you can contract your pelvic floor for 10 seconds there is a reduction in the urge to pee - so, it'll buy you more time if there is a queue for the loo which is longer than you anticipated. So, you are aiming to get to a hold of 10, if you start from a hold of a half a second, just keep going and see if it improves over time.
The long hold won't help if you if you laugh, cough or sneeze - because that needs a short, quick contraction of the muscles to support the neck of your bladder.
Imagine this scenario - you can feel a nasty fart, oh no!
#squeezeandlift your bumhole quick!
Oh, it's ok, it's gone away, so, relax your bumhole.
Oh no, it's back! That's going to be horrible! Squeeze your bumhole!
Oh, no, it's gone away, relax your bumhole...
Do ten in a row and make sure you properly relax the muscles between each one.
You have to do those two exercises three times a day until you are dry, and then once a day, every day until you are dry.
Hold for a count of 10, then 10 quick flicks and do one of those each x3/day -
Which gives us - 10, 10, 3
"We won't pee with a 10, 10, 3"
See? Easy.
Well, it's not, actually, no. It's easy to do once you get the hang of it, but, remembering to do it is a challenge!”
I also recommend the NHS squeezy app. It is £2.99 but really is worth it. Physio said to set it to 5 second holds with 2 second rests and set to 4 X a day. Expect some improvement in 4 weeks. If no improvement then speak to GP.
www.nhs.uk/apps-library/squeezy/