Squeeze before you sneeze
A 1-second squeeze, timed right, cut leakage by 98% on a medium cough in one study. It is called the Knack. Here is how to learn it this week.
Stress leaks have triggers you can feel coming. A sneeze. A cough. A laugh. A heavy box.
That gives you about 1 second of warning. The Knack puts that second to work.
The Knack: squeeze and lift your pelvic floor just before the pressure hits. Hold through the sneeze. Then let go.
What the study found
Researchers taught a group of older women with mild to moderate stress leaks to squeeze before a cough. Then they measured the leak.[1]
- 98.2% less leakage on a medium cough.
- 73.3% less on a deep cough.
Here is the fine print. This was 1 small study of selected women. A larger randomized trial was designed in 2021 to test the Knack on its own.[2]
I teach it anyway. It costs nothing, takes 1 second, and builds a reflex you keep for life.
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Learn it in 1 week
- Days 1 and 2: fake coughs. Squeeze, cough, let go. 5 times, twice a day.
- Days 3 and 4: standing up. Squeeze first, then rise from your chair.
- Days 5 and 6: lifting. Squeeze before you pick up a bag or a child.
- Day 7 onward: real life. Every sneeze and every laugh is a rep.
Make it automatic
A reflex needs reps tied to moments you already have. Pair the Knack with 3 cues:
- Before you stand up.
- Before you lift anything heavier than a bag of groceries.
- The moment you feel a sneeze tickle.
The Knack works best on a pelvic floor that can lift fast. That is why it comes after the basics: in the app, it is week 4 of Pelvic Floor 101 and week 3 of Bladder leaks.
New to the lift? Start with how to do a Kegel the right way.
Next sneeze, you have 1 second. What will you do with it?
Quick answers
What is the Knack?
The Knack is a quick pelvic floor squeeze timed just before a cough, sneeze, laugh or lift, held through the effort, then released. It closes the exit before the pressure hits the bladder.
Does the Knack work?
In a small 1998 study of women with mild to moderate stress leaks, squeezing before a cough cut leakage by 98.2% on a medium cough and 73.3% on a deep cough, on average. Larger trials are still needed.
How long does it take to learn the Knack?
Most of the practice fits in 1 week: fake coughs first, then standing up, then lifting, then real sneezes and laughs. After that, every sneeze is a rep.
Written by Dr. Dana Kivlin, DO, board-certified urologist. Updated . Every number links to its source below. This letter teaches; your own doctor diagnoses. How we write
Sources
- Miller JM, Ashton-Miller JA, DeLancey JO. A pelvic muscle precontraction can reduce cough-related urine loss in selected women with mild SUI. Journal of the American Geriatrics Society, 1998. pubmed.ncbi.nlm.nih.gov
- Effects of voluntary pre-contraction of the pelvic floor muscles (the Knack) on female stress urinary incontinence: a study protocol for a randomized controlled trial. Trials, 2021. link.springer.com
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