You need to squeeze your bum hole as if stopping a smelly fart, not squeeze as if stopping the flow of urine. Full instructions below from a pelvic floor physio. You need to do long hold and squeeze and a succession of quick squeeze and let go. You need to do more than once a day too tbh then there should be a difference within 4 weeks. Download the nhs squeezy app, it will give you reminders to do them, maybe start with 3 x a day, 5 second holds with 2 second rests & build up to 10x10 second holds.
www.squeezyapp.com/
www.gussetgrippers.co.uk/experience
“ 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!”