Dr. Dana
Bladder leaks: the 6-week class
6 weeks for women who leak when they laugh, sneeze or run. One short lesson a week, one guided exercise a day, and a routine to keep after.
- 6 weeks, day 1 to day 42
- 1 short lesson a week
- 1 guided exercise a day
- 5 to 10 minutes
- Week 1 is open to everyone
Week by week
- Know your leakThe 2 main kinds of leaks, where your pelvic floor sits, and how to find it and let it go.
- Why a laugh can cause a leakPressure from above, support from below, and why timing matters. Slow holds begin.
- The Knack: squeeze before you sneezeA squeeze timed just before a sneeze, a cough or a laugh, practiced until it comes on its own.
- Your bladder habitsWhat you drink, caffeine, "just in case" trips and your bowels. Your strength builder starts.
- Strong in real lifeBreathe out on the effort: standing up, squats, a heavy bag, stairs and sport.
- Keep it for lifeYour keeper routine, what to do if leaks are not better, and notes to bring to your doctor.
Who it is for
The class is for women who leak when they laugh, sneeze, cough, jump or lift. It also fits mixed leaks, when urges come too.
Not sure which kind you have? The leak type quiz takes 1 minute.
Why a 6-week class
Pelvic floor training is the first step guidelines list for stress leaks, for at least 3 months.[2] The 6 weeks build the habit. The routine after week 6 keeps it going.
In a Cochrane review, 56% of women with stress leaks reported cure after 3 to 6 months of training. Without training, 6% did.[1] This app was not part of these studies. Results vary.
What a day looks like
You open the app. You see your day: one exercise, 5 to 10 minutes. You follow the cues on the screen, like "Breathe out, then lift." Then you answer 2 quick check-in questions.
On the first day of each week, a short lesson comes first. Week 3 teaches the Knack, a squeeze timed before a cough. In a small study, it cut leakage by 98% on a medium cough.[3]
Laugh without worrying.
Start week 1 today. It is open to everyone.
- A class by a urologist
- 5 to 10 minutes a day
- Week 1 is open to everyone
Quick answers
Who is the Bladder leaks class for?
Women who leak with effort, like a laugh, a sneeze, a jump or a lift, and women with mixed leaks. If urges lead, or you have pain, see your doctor first.
How long is each session?
5 to 10 minutes a day. Week 1 starts at 5 minutes, lying down. By week 5, sessions reach 10 minutes, standing and moving.
Do I need any equipment?
No. You train lying down, sitting and standing. In week 5, a bottom stair helps.
What happens after week 6?
You keep a short routine on the days you pick. The class shows your progress and the notes you can bring to your doctor.
Sources
- Dumoulin C, Cacciari LP, Hay-Smith EJC. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews, 2018. cochranelibrary.com
- NICE guideline NG123. Urinary incontinence and pelvic organ prolapse in women: management, 2019. nice.org.uk
- 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
