Completely Empty Your Bladder with 4 Easy Exercises (Step-by-Step Guide)

If you’re tired of constant trips to the toilet, dribbling afterward, or that nagging feeling you never fully emptied your bladder, you’re not alone—and there’s a fix you can start today. In this video, I’ll take you step-by-step through 4 essential exercises to retrain your bladder: the ideal toilet posture, a targeted pelvic-floor relaxation drill, the Reverse Kegel butterfly stretch, and a discreet seated hip stretch. These techniques help you coordinate your muscles, jump-start your urine stream, and eliminate leftover dribble once and for all.

Timestamps:
00:00 Introduction: Why traditional Keeles might not be suitable for men over 60 and the importance of the Reverse Keel.
00:35 Exercise 1: Forward & Back Leans. A technique to practice on the toilet to ensure the bladder is completely empty.
02:31 Exercise 2: Happy Baby Pose. A gentle stretch to relax the pelvic floor muscles, improve blood flow, and relieve tension.
04:55 Exercise 3: The Reverse Kegel. The main exercise for stretching and relaxing the pelvic floor to relieve congestion.
08:12 Exercise 4: Belly Breathing & Box Breathing. A powerful relaxation technique to reduce anxiety, especially helpful for falling back asleep at night.
10:27 Final Summary & Recommended Sequence. A recap of how to perform the exercises in the most effective order.

Say goodbye to slow or hesitant flow, frequent urges, and after-dribble embarrassment—no fancy equipment required. Each movement can be done right at your toilet or on a chair, takes just a few minutes, and is perfect for men of any age dealing with incomplete emptying, urine retention, or nighttime wake-ups. Watch all the way through to master the correct positions and stretches, then comment below which exercise gave you the biggest relief!

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**** Disclaimer ****
The content on this channel is provided for educational and informational purposes only and is not intended as medical advice. While the content is based on peer-reviewed research and clinical experience, it should not be interpreted as medical guidance specific to your condition. Always consult your doctor or other certified health-care provider before making changes to your medications, lifestyle, or treatment plan.
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