-lose the sensitivity of the controlloing the fee
-empty you bladder.
-straighthen your both knees and touch feet together. Raise 5 degrees. You have to feel pelvic cavity is cotracting. maintain this position for 6 to 8 seconds. Do 10 to 15 reps and 2 sets. if you feel too much, do less reps and sets too.
-raise straighten knees95 degrees still) and across the legs to strengthen the side pelvic cavities.
-flex your knees (50 degrees) and put a part. Put a ball on the proximal thigh area. Now squeeze the ball. You have to feel your urethral orifice is being contracted. Hold for 6 to 8 seconds. do 10 to 15 reps. do 1 to 2 sets.
-now hold the ball and raise the flexed legs straight up. stop on 15, 45 and 60 degrees.
-hold the ball with flexed knee position, and do 30 degees left and right side exercise. stop on 15, 45 and 60 degrees.
-hold the ball(same spot) with straighten knees. Make a slow circle on left and right. Do 10 repts on both sides. Rest. and do 1 more set.