How to Stop Urine Dribble With This Simple 3-Step Strategy

Strategies for Reducing Post-Urination Dribbling

Eric Leckie, DPT, shares three strategies that may help reduce post-urination dribbling.

1. Try Double Voiding

Choose the sitting or standing position that feels most comfortable and helps you empty your bladder. After the first stream stops, pause, breathe, and relax your pelvic floor. Then try urinating a second time.

The presenter suggests trying this each time you use the bathroom.

2. Add Planks to Your Workouts

The presenter says core strength can support coordination between the core and pelvic floor. He demonstrates:

• Elbow plank holds: Lower your knees for an easier option.
• Alternating shoulder taps: Tap each shoulder while holding a plank.
• Side-to-side hip rotations: Rotate your hips gently from side to side while in a plank.

Start gradually and adjust the exercises to your ability. The presenter suggests doing planks three to four times a week. For moving variations, begin with about three sets of 10–20 repetitions. Hold elbow planks for as long as feels comfortable.

3. Stretch the Muscles Around the Pelvis

The presenter recommends regular stretches, including:

• Knees to chest: Lie on your back, bring your knees wide toward your chest, and hold for about 40 seconds. Repeat if desired.
• Happy baby: Lie on your back, hold the outsides of your feet, and gently spread your knees. Start with a 40-second hold and increase the duration only as comfortable.

Move slowly through the exercises and stretches, especially if you are new to them.

Presenter: Eric Leckie, DPT (Doctor of Physical Therapy).