CARE ASSISTANT
DEBladder & Muscle Training
Strengthen your pelvic floor to improve bladder control and reduce leaks.
These exercises are general wellness movements. Always move gently and never force a posture. If you feel discomfort, bleeding or sharp pain, stop and talk to your midwife or doctor. This guide does not replace medical advice or prescribed pelvic floor rehabilitation.
Select to view tailored instructions:
- Find the right muscles: Imagine you are trying to stop the flow of urine or passing gas. The muscles you squeeze are your pelvic floor muscles.
- The technique: Squeeze these muscles and lift them up inside. Hold the squeeze for 3-5 seconds if you can, then relax completely for 3-5 seconds.
- Maintenance: Do not hold your breath or squeeze your stomach, thigh, or buttock muscles. Breathe normally.
Basic Hold
Squeeze pelvic floor muscles and lift them up inside. Hold for 3-5 seconds, then relax completely for 3-5 seconds.
Squeeze... 4 s · Relax... 4 s · 10 reps
Daily Workout Routine
Aim for 10 repetitions, 3 times a day.
Your Progress
No workouts logged yet. Start today!
Your sessions stay on this device only. Nothing is sent to Nateen.
Why Train Your Pelvic Floor?
Pelvic floor muscle exercises are incredibly effective as a first-line treatment for a variety of bladder and pelvic floor issues. There is excellent research to show that this can help keep your pelvic floor healthy, and prevent problems such as stress incontinence.
Our app comes with built-in exercises recommended by health professionals. Complete 10 reps, 3 times a day for best results.
We help guide you through your exercises with a visual "Squeeze" and "Relax" timer adapted to each routine.
Easily map your score evolution over time using our interactive progress chart.
Keep a handy diary of any symptoms, leaks, or improvements straight in your logs.