Tell me you did your homework and got your relaxation technique down pat this past week. By learning this relaxation technique, what you really learned was the first way to suppress an urge. Great! Now let’s move on to the next technique to suppress a bladder urge. Quick contractions. Squeeze your pelvic floor, pulling up and in, holding for one second and relax for 2 seconds, quickly do this 5-10 times in a row. This will signal to the bladder to relax. Often this is enough to help the urge subside. But remember you have the technique to relax you learned last week. You can combine these two tricks and see if there is even more benefit. No particular order, just which ever combination works best for you.
Lesson 2 Homework:
Quick flicks! Squeeze the pelvic floor muscles, pulling up and in, hold for one second and relax for 2 seconds, quickly do this 5-10 x in a row. Practice this exercise. Also, practice doing it in some combination with the relaxation technique focusing on your breathing we learned last week.
Information for this lesson was obtained from Bladder Matters: A Guide to Managing Overactive Bladder by Astellas, 2013.