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all right guys if you're getting urine dribble
where you're getting you know wetness in your
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underwear after you're done peeing whether you're
leaving a public restroom or you're at home or you
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might be getting urine dribble and leakage when
you bend over after a shower to dry off your legs
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or trying to put on your socks the point is if
you're getting any leakage at all we need to fix
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that and that's what I'm going to help you with in
today's video I've got three strategies that all
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of you can go away and try right now and the best
part is they are all natural no pill no procedures
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no supplements three natural strategies that you
can try right now welcome back to the channel
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if you're new here I'm Eric doctor of physical
therapy and I help you with all of the intimate
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issues us men experience in life urine dribble Inc
complete bladder emptying erectile dysfunction you
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name it I'm your guy anyway let's get in strategy
number one is the double void gentlemen if you're
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getting urine leakage after going pee you are not
taking your time so I need you to decide right now
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do you either want to continue peeing uh sitting
down or do you want to stand up to PE you need to
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decide one is not better than the other and I
know I've made plenty of videos covering both
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you need to decide what posture either sitting
or standing to pee is most comfortable for you
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and most importantly which one allows you to empty
your bladder more fully once you've decided Eric
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I'm going to Forever continue peing standing up
great whatever let me demonstrate how I want you
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to do a double void double void would look like
this you start here let's pretend I'm walking
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into the bathroom imagine I'm sitting down to pee
okay I prefer sitting so I'm going to sit down and
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I'm going to sit up tall and I'm going to try to
empty my bladder 100% just naturally so allowing
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all that urine out of my bladder into the toilet
so I'm peeing until that I think that I've stopped
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I'll give it a quick wiggle so that I don't get
any urine dribble with the next part after I've
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given it a quick uh quick wiggle I'm going to
stand up hands on the hips big breath in and
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out try to relax my pelvic floor and I'm going
to sit back down for the second void hence the
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name double void going to relax again I might add
in a few rocks front to back and I'm going to try
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to empty my bladder a second time relax my pelvic
floor by breathing in again breathing out okay now
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trying to start that urine stream a second time
but on this time you're trying to force a little
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bit more urine out of the bladder what you're
going to find is that during your day when you
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put this double void in place if you try it 10
times during the day four to five at those 10
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times you are going to get more urine out of the
bladder on that second void that's the key because
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if you're not getting that out of your bladder
well that's the urine that's ending up in your
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underwear that is embarrassing It might smell
if you're out in public we need to be doing a
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double void now if you don't like sitting watch
this now the camera might cut off my head but
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pay attention so imagine this chair is the toilet
come to the bathroom going to stand up obviously
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you pull it out and you start peeing obviously
you wouldn't be peeing on your couch I'm just
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not going to bring you into the toilet into my
bathroom with me imagine this is my toilet stand
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up pee once you think that you are done give
it a quick Shake again pause and just breathe
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that breath is allowing the pelvic floor to relax
now you're going to do a double void you're going
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to pee a second time but on the second void you
are going to try to force any remaining urine out
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of your bladder wiggle do up your pants wash your
hands good to go you've just learned how to do
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a double void from this day moving forward it's
beneficial if you do a double void every single
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time you go pee because for a lot of us guys we
rush the process of urinating the pelvic floor
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clamps up because it knows you want to get out
of the bathroom and that's why as soon as you go
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to zip up your pants you take that first step
forward and you can feel it start gushing out
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couple squirts in your underwear you're rushing
you're not taking your time try the double void
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let me know if that works in the comments number
two adding planks into your workout before I get
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to my favorite planks I need to make sure that
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subscribe comment Gentleman's Agreement below so
I can personally welcome you to the community I
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reply to every comment go on all my past videos
if you've commented gentleman's agreement I have
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replied and welcomed you myself there's been
thousands moving on adding planks into your
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routine let me fix up this camera Angle now I love
planks because number one they increase the amount
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of support available to our pelvic floor muscles
when we have a strong core we can then have a
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strong base for our pelvic floor muscles to work
properly to snapshot so that we don't leak urine
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number two having a strong core and a strong
pelvic floor it is very important that these
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two muscles work in combination with each other so
that the pelvic floor muscles don't get overloaded
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they need to work in Unisom in training your core
in a way that doesn't increase intraabdominal
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pressure or tension the pelvic floor that
is the easiest way to do it and number three
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strengthening your core using planks and I'm going
to show you the exact ones I want you using in a
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second is to help you regulate your intraabdominal
pressure so by taking pressure off of the pelvic
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floor by bracing your core the right way when
you do activities such as coughing or Snee
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or quick movements those are the movements
that are typically causing your urine leakage
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so by strengthening up your core it's actually
supporting your bladder so that the bladder in the
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pelvic floor don't become overwhelmed resulting
in leakage planks are just my go-to favor all
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right option number one we're going to do an elbow
plank so elbow plank is when you come down onto
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your elbows and you lift up and then you lower
down horizontally Pro tip if you widen your feet
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out it makes it just a little bit easier you have
a better base of support you can hold this for as
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long as you like now if this is too difficult you
can drop down to your knees and you can hold the
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plank like this just make sure that your bum's not
high in the air that's called cheating so these
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are called elbow plank holds now plank variation
du two is a plank with shoulder Taps so feet
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really really wide you're going to brace the core
as the arm comes up and tap the opposite shoulder
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squeeze the core muscles and Alternate I like to
do three sets of 20 of these and again you can
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do them on your knees too brace the core squeeze
and tap those are alternating planks with shoulder
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Taps variation number three we've got plank side
to side rocks why am I out of breath well you try
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talking to someone while you do these planks it's
hard work guys all right side to side rocks third
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and final plank come down onto your elbows come
up onto your feet get those feet really wide on
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the floor and you're going to rotate the hips left
to right as you lower those hips down squeeze the
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core these are going to fire up your core muscles
so fast and relax now if you haven't trained your
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core in a while you're going to want to start very
slowly minimal reps and slowly build up but what
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I like to do is I will add in core exercises
into three of my exercise days per week I'll
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do three rounds try to do around 20 reps of each
now the elbow hold I like to hold for more than
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30 seconds but give it a try if I were you I would
try scrapping the other core exercises that you're
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doing or maybe you're not doing any at all I like
to start with planks as the best way to strengthen
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our core without further fatiguing our pelvic
floor all right the third and final strategy
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to help you fix urine dribble urine leakage for
good so that you don't have any more of those
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annoying accidents our pelvic floor stretches now
I have made so many videos on this in the past
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so this is not going to be an in-depth tutorial
but a stretch is stretching all the muscles that
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surround your pelvic floor all of those muscles
that attach into your pelvis your groin muscles
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your hip flexors your quads hamstrings glutes
those are the muscles that we want to Target
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because if you sit for an office job or if driving
trucks or driving cars those muscles are going to
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get so so tight during your day and when they
get tight that means that they're also fatigued
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so those muscles your fatigued pelvic floor
muscles they no longer have the capacity or
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the capability to hold your bladder when you cough
when you sneeze when you go to zip up your pants
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and leave the bathroom contributing to the problem
contributing to the leak so I like to do my public
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floor stretches every single night as a nice way
to kind of wind down into the evening a really
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easy one that you can start with is called the
knees to chest so lie back you don't have to do
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this one on the floor you can do it on your nice
comfy bed why not so you're going to bring your
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knees up you're going to spread those knees wide
and you're going to pull them up to your chest and
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you're going to hold this for 40 seconds now you
shouldn't feel any pain it should be a really nice
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stretch in the groin and then you're going to come
down after 40 seconds and then you might do that
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one a second time now the second and final stretch
I'm going to take you through is the happy baby
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take this one slow it might not be appropriate
for everyone cuz it's quite challenging but this
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is the home run to get into those muscles happy
baby looks like this okay excuse the close-up on
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my groin on your back feet up to the ceiling reach
through the legs grab on the outside of your feet
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spread those feet wide and you're going to hold
my foot is in line perfect ly with the ceiling
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you don't want your feet narrow use those arms to
spread your knees wide and you should feel that
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all through that pelvic floor and now that's too
easy you're going to pull those knees into your
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chest and you're going to hold I started out with
40 second holds and I progress to 6 60 seconds as
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I went on so guys the three strategies bringing
this full circle number one to fix your urine
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dribble and your urine leakage is to do a double
void whether or not you sit or you stand I don't
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care you need to be peeing twice every single time
you go to the bathroom both in public and at home
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number two is adding in planks into your workout
routine and if you don't have a workout routine
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you can start by doing planks three to four times
per week as long as it's appropriate for your
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situation we went over the elbow plank we went
over the plank with shoulder Taps and we went over
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the plank with side to side rotations take it slow
start with three sets of each 10 to 20 reps okay
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and then number three third and finally we went
through pelvic floor stretches stretching out all
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the surrounding musculature that impact our pelvis
where our bladder sits the looser we can get these
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muscles the less fatigued they become which
increases their capacity and their capability
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to hold your bladder I hope you found this video
helpful thank you so much for watching thank you
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for honoring our Gentleman's Agreement again make
sure you comment Gentleman's Agreement below so
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for a lot of you watching these symptoms have
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keep going and I'll see you in the next video
