My urologist told me how important it was to do the pelvic floor exercises for about 10 minutes each day. Well I don't give it that much time. But at least two times each day I do 25 contractions. I sit on the arm of a chair so that when I tighten the pelvic floor muscle I can feel it "grip" the arm of the chair. I take a deep breath, pull the muscle in, and breathe out slowly to the count of whatever I feel I can manage on the day. My objective is to keep it contracted for 10 seconds each time. But like all exercises, you have to build up to it. In the first months after surgery I could manage just 1 second. Now I can easily manage 7 seconds.
Although I still leak urine during intercourse, it isn't as much as two months ago. And as one post suggested, just urinating before sex will minimize the problem even more.
Alcohol and caffeine also weaken the bladder.
