Originally Posted by OppositeLock
Do tell more please.
It is necessary to identify the muscles that are involved in stopping urination. To do this, stop this process for 1-2 seconds to recognize these muscles. Then you need to reduce them 1-5 times a day by 20-30 times. Just not fast, but I feel every contraction. After that, you can reduce them by 4-5 seconds, keeping the reduction during this time. Rest for 30 seconds and keep the maximum time, but not more than a minute (just so that it does not take much time). During a 30-second rest, you can compress the muscles of the anus 10-15 times, this also applies to Kegel exercises and also helps. I add to the squeezing of the anus the compression of the buttocks during the second 30-second rest, that is, so - squeezed the anus + tightened the buttocks, this is 1 time. So 10-20 times.
Ready complex for me looks like this:
1). 20 compressions at an average speed of 25 sec.
2). 15 seconds of rest, during which 10 compress the anus.
3). 8 compressions with a hold of 4 seconds (1 second for compression / relaxation) - 40 seconds.
4). Rest 25 seconds, during which 10 squeezes the anus + buttocks.
5). 45 seconds hold with maximum power.
6). You can add static retention of the compressed muscles of the anus for 30 seconds.
There is no progression of loads, as in the gym, so the only option is to do each contraction as efficiently as possible, feeling the muscles.
Such a complex takes 2.5 - 3 (with 6 exercises) minutes. This is possible 1, 2, 3 times a day a day, maybe not every day. The main thing is regular.