Kegel Exercises for Urinary Incontinence
Kegel exercises suppress the urge to urinate by contracting the muscles that control urination. This gradually increases the time between voiding. The goal is to have at least 2 hours between voiding during the day, and 6-8 hours between voiding at night.

How to perform Kegel exercises:

• Contract your muscles upward and inward while voiding, so that you can stop the flow of urine.
• Hold this position for a count of 6 seconds.
• Release the urine for a count of 6 seconds.
• Repeat the above one more time before emptying your bladder.