Bladder
retraining

Retraining can give you better bladder control. Here are some exercises for the various types of incontinence:
  • Urinary retention
Try to gradually increase the time between urinating: when you sense the need, wait 10 minutes before relieving yourself. Ideally, leave about 2 hours between each urination. To control an urgent need, relax and find something to distract you.
  • Controlling the urge
Learn how to empty your bladder properly by using the “double voiding” technique. Try to urinate again a few minutes after the first time, to empty your bladder as much as possible.
  • By the clock
Go to the toilet at fixed times, rather than waiting till you need to.

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