Lie on your back or on your side with knees bent and relax your back, buttocks, legs and abdomen.
Start from the back by tightening the muscles around your rectum and continue by tightening the muscles around your vagina and urethra as if trying to stop yourself passing water.
It should feel as if something is lifting upwards inside your pelvis.
Breathe calmly.
Squeeze for a prescribed time as hard as you can.
