7 Ways to Describe the Squeeze to Yourself, and Which One Will Work for You
Seven different mental cues for finding the pelvic floor, what each one is good for, and how to tell which ones actually work for you.
7 min read
Where You Sit, When You Arrive: 8 Ways Leaking Rearranged Your Day
Leaking does not just change your bladder. It changes where you sit, when you arrive and how far ahead you plan. Here are eight of those changes, and how to reverse each.
7 min read
The Twenty Minutes That Make a Training Week Work
A week of pelvic floor training lives or dies on about twenty minutes of planning. Here's where those minutes go, from Sunday evening to the next.
6 min read
You Stopped Training Months Ago. Here's How to Start Again in 7 Steps
Restarting after a long gap is a different job from starting fresh. Seven steps to get back to training without the guilt or the overcorrection.
7 min read
What to Put in the Bag: Kit for the Gym, the Bike and the Golf Course When You Leak
A practical packing list for men going back to sport with a bladder that still leaks — what goes in the bag, what stays in the car, and how to change without anyone noticing.
7 min read
After the Appointment: 7 Things to Do in the First 48 Hours
Most of what a specialist tells you leaks away within a day. Here is how to hold on to it, and what to sort out before the week is out.
7 min read
When You Have Both: Training for Mixed Leaks Without Pulling in Two Directions
Some men leak on a cough and also get caught by sudden urges. Here is how to work out which one is costing you more, and train for that first.
7 min read
When Someone Else Owns Your Diary: 7 Ways to Train on Days You're Caring, Minding or On Call
If your day belongs to a wife, a parent, grandchildren or a phone that might ring, here are seven ways to get the training done anyway.
6 min read
Stalled for a Month? A Four-Week Reset, One Change at a Time
A plateau is not the end of progress. Here is a four-week method for working out what's stalled and what to change, one thing at a time.
7 min read
How Long From Glass to Bladder? Reading Your Own Delay So You Can Plan Around It
A drink doesn't reach your bladder the moment you swallow it. Here's how to work out your own lag, in six steps, and use it to plan your day.
7 min read
When Your Partner Says the Wrong Thing: 7 Comments That Sting, and What They Usually Mean
Your partner says something about the leaking or the bedroom that lands badly. Here are seven of the most common remarks, what's often behind them, and how to answer without a row.
7 min read
When You Can't See It Coming: 7 Ways to Brace for the Unplanned Cough, Sneeze or Stumble
A planned lift gives you a second's warning. A sneeze in the supermarket gives you none. Here is how to build a brace that works without warning.
7 min read
Six Months On and Stuck: What Happens Between Month 6 and Month 18
The early gains come fast, then stop. Here is what the long middle stretch actually looks like, stage by stage, and what moves the needle in it.
8 min read
Staying the Night at Someone Else's House: 7 Stages, From the Invitation to the Drive Home
A practical plan for the overnight stay you've been turning down: what to sort before you go, what to pack, and how to handle the bathroom and the bedding.
7 min read
The Advice You Get From Other Men: 7 Things Said in Good Faith That Aren't True
The bloke at the golf club, your brother-in-law, the man two beds down on the ward. Seven things men tell each other about leaking, and what holds up instead.
7 min read
Why You're Leaking at All: 6 Things Prostate Surgery Changed, and When Each One Settles
Six plain explanations for what the operation actually changed inside you, why the leaks started, and roughly when each part tends to improve.
7 min read
Setting Up the Bed and Bedroom for Night Leaks: 8 Practical Steps
A practical guide to setting up the bed, the room and the laundry so a wet night costs you two minutes instead of an hour of sleep.
7 min read
8 Signs Training Is Working Before the Leaks Slow Down
Before the leaks slow down, other things shift first. Here are eight early signs that training is working, and why each one counts.
7 min read
Does It Smell? And Five More Questions You've Never Said Out Loud
Smell, after-dribble, wet patches, who to tell, and whether it is too late to start — six questions answered without euphemism.
6 min read
What You Do in the Bathroom Matters: 7 Toilet Habits That Work Against You
Straining, hovering, "just in case" trips and the shake at the end — seven small toilet habits that quietly undermine bladder control, and what to do instead.
7 min read
Lying, Sitting, Standing: The 7 Positions to Train In, and When to Move Up
Most men train lying down and stop there. Here is the seven-position ladder from floor to real life, and how to know when you're ready for the next rung.
7 min read
Doing Too Much: 7 Signs You're Overtraining Your Pelvic Floor, and What to Do About Each
Trying harder is the most common way men stall. Here are seven signs the muscle is overworked, and how to back off without losing ground.
7 min read
Is This Normal? 8 Things Men Notice in the First Weeks of Training, and What Each One Means
Aching, more leaking, losing the muscle, doubting the whole thing — eight normal early-training experiences, and what each one means.
7 min read
No Surgery, Still Leaking: 6 Moments That Catch Older Men Out, and What to Do in Each
Age-related leaks tend to happen at the same handful of moments. Here are six of them, why each one happens, and what to do differently.
6 min read
7 Signs Your Pads Aren't Working as Well as They Could, and What to Change
Seven signs your pads aren't working as well as they could, what to change for each, and how to tell when it's time to use less.
6 min read
The 7 Thoughts Leaking Puts in Your Head, and a Straighter Answer to Each
Leaking comes with a running commentary in your head. Here are seven of the thoughts it produces, and a plainer answer to each.
7 min read
What Makes One Rep Better Than Another: 6 Things to Check Instead of Counting
Counting reps tells you almost nothing about whether they worked. Here are six checks that tell you what a rep was actually worth.
6 min read
Getting the House Ready Before Prostate Surgery: 7 Stages, Counting Back From the Date
Before prostate surgery, most checklists cover the hospital. Here are seven stages for getting the home, the laundry, the lifts and the days ready instead.
7 min read
The Smoker's Cough and Your Bladder: A 7-Stage Plan for the Months You're Still Coughing
A chronic cough hits the pelvic floor hundreds of times a day. Here is how to protect bladder control while the cough settles, whether or not you've quit yet.
7 min read
Getting Back to Intimacy After Prostate Surgery: 7 Stages, Starting Long Before Sex
A staged way back to physical closeness after prostate surgery, beginning with touch and ending with sex, at a pace you set.
8 min read
The 6 Muscles Men Squeeze By Mistake, and How to Let Each One Go
If your pelvic floor work feels like hard labour, you are probably recruiting the wrong muscles. Here is how to spot each substitute and release it.
7 min read
7 Things You Quietly Stopped Saying Yes To, and How to Get Each One Back
Leaking rarely cancels your life outright. It just makes you decline things one at a time. Here are seven of them, and a realistic way back into each.
7 min read
One Training Day, Hour by Hour: Where the Work Actually Fits
A minute-by-minute look at an ordinary Tuesday, from waking to lights out, showing exactly where pelvic floor work fits without rearranging your life.
7 min read
The 8 Points Where Men Quit: A Drop-Off Timeline, Week 1 to Month 4
Most men quit pelvic floor training at one of eight predictable points. Here is what each one feels like, and what gets you past it.
7 min read
7 Exercises That Load the Pelvic Floor Hardest, and What to Do Instead
Some exercises load the pelvic floor harder than others. Here are seven common culprits and a swap for each, so you can keep training while you rebuild.
7 min read
7 Questions Worth Asking Your Specialist, and How to Ask Them So You Get a Straight Answer
Most appointments run short because nobody asks the right things. Here are seven questions that get you answers you can actually use at home.
6 min read
You Know Which Leak You Have. Here Are 8 Things That Change Next
Stress leaks and urgency leaks need different training, different habits and different timing. Here is what changes once you know which one you are dealing with.
7 min read
Full, Short or Bare Minimum: 7 Ways to Size Your Training to the Day You've Actually Got
Keep three versions of your pelvic floor routine — full, short, and bare minimum — and let the day decide which one you do.
6 min read
How to Track Progress When It Feels Like There Isn't Any: 7 Things Worth Recording
A plateau often isn't one — it's a measuring problem. Seven simple things to track so you can tell real progress from a run of bad days.
6 min read
Coffee, Tea, Fizz and a Pint: What Each Drink Actually Does to Your Bladder
Coffee, tea, fizz, alcohol and juice all treat your bladder differently. Here is what each one actually does, and how long it takes to arrive.
7 min read
Leaking During Sex: 8 Steps to the Conversation With Your Partner
Leaking during sex, the flinch when she reaches for you, and what to say about both — a practical guide to the conversation most couples avoid.
7 min read
9 Moments That Catch Men Out, and Exactly When to Brace for Each
Sneezes, soft sofas, car doors and cold taps catch men out again and again. Here is how to time a pelvic floor brace for each one.
7 min read
From Catheter Out to One Year: 7 Stages of Bladder Control, and What Each One Feels Like
Week by week, month by month: what bladder control actually does after prostate surgery, and what counts as normal progress at each point.
7 min read
Flying When You Leak: A Stage-by-Stage Plan From Booking to Baggage Claim
Flying with a bladder you don't fully trust is mostly a planning problem — here is how to handle the booking, security, the seatbelt sign and the first night.
7 min read
6 Pelvic Floor Myths That Cost Men Months, and What Is True Instead
Six pieces of pelvic floor advice men are still given, why each one holds you back, and what to do instead.
7 min read
8 Things That Wake You in the Night When You Leak, and the Fix for Each
Most broken nights have a cause you can actually do something about — here are eight, from cold feet to a dripping tap, with a fix for each.
7 min read
6 Questions Men Don't Ask Out Loud, Answered Plainly
Post-void dribble, sex, sitting down to pee, smell, sudden setbacks — six questions men avoid asking, answered without fuss.
6 min read
8 Ordinary Moments That Quietly Make Leaks Worse, and the Fix for Each
Eight ordinary moments — standing up, clearing your throat, going just in case — that quietly add to leaks, and the small change that fixes each.
6 min read
The Six Exercises, in Order: Building a Pelvic Floor Session That Works
Not all squeezes do the same job. Here are six pelvic floor exercises, the order to do them in, and how to tell you're doing each one well.
8 min read
8 Training Mistakes That Quietly Stall Your Progress, and the Fix for Each
Eight training habits that feel sensible, quietly work against you, and are straightforward to change once you can see them.
7 min read
The First Weeks: 4 Things That Change, and 3 That Don't Yet
Four things that shift in the first weeks of pelvic floor training, three that do not yet, and why pad weight is the wrong thing to watch early on.
7 min read
Leaking Without an Operation: 7 Patterns That Come With Age, and What Helps Each
Ageing bladders leak in specific, recognisable ways. Here are seven of them, and what actually helps with each.
7 min read
Stepping Down From Heavy Pads to Light Ones: An 8-Stage Plan
A practical, staged way to get the right absorbency, protect your skin, and step down to less protection without a public scare.
8 min read
7 Confidence Habits Leaking Builds Without You Noticing, and How to Undo Each
Leaking changes how you carry yourself long before it changes anything else. Here are seven habits it quietly builds, and what to do about each.
7 min read
7 Signs Your Pelvic Floor Reps Have Gone Sloppy, and How to Fix Each One
Seven signs your pelvic floor repetitions are quietly getting worse as the count goes up, and what to change in the next session.
7 min read
6 Things to Sort Out Before Prostate Surgery, in the Order They Matter
A practical checklist for the weeks and days before prostate surgery — training, referrals, questions, supplies and the house — so the first fortnight home is easier.
7 min read
Alcohol, Smoking, Weight and Sleep: 8 Changes That Take Load Off Your Bladder
Sleep, weight, alcohol and smoking all pull on the same muscle. Eight practical changes that take load off the bladder, and how to pick one to start.
7 min read
8 Things That Change Down There After Prostate Surgery, and What to Do About Each
Eight things that change after prostate surgery — leaking at climax, dry orgasm, softer erections — explained plainly, with what you can actually do about each.
7 min read
Am I Squeezing the Right Muscle? 4 Checks You Can Do at Home
Four self-checks you can do at home to confirm you're squeezing the pelvic floor and not your buttocks, thighs or belly.
7 min read
Toilet Mapping: 6 Ways Leaking Quietly Took Over Your Day, and How to Take It Back
Leaking rarely announces itself. It edits your day in small ways — where you sit, what you carry, who you say no to. Here is how to notice it and undo it.
7 min read