Identify the pelvic floor muscles by stopping urination midstream once, then relax (do not do this regularly)
Choose a comfortable position (lying down, sitting, or standing)
Tighten the pelvic floor muscles as if stopping gas
Hold the contraction for 3 to 5 seconds
Relax fully for 3 to 5 seconds
Repeat 10 times
Do 3 sets per day
After 2 to 4 weeks, increase hold time toward 10 seconds
Add “quick flicks”: tighten for 1 second, relax for 1 second, repeat 10 times
Aim for 1 to 3 sets of quick flicks per day
Breathe normally; avoid holding your breath
Keep abdomen, buttocks, and thighs relaxed
Stop if you feel pain, worsening symptoms, or strain
If symptoms persist, consult a pelvic floor physical therapist or clinician