Some Pelvic Floor Exercises (Kegels) – Daily
These help strengthen the muscles that control urination. How to do:
While urinating, try to stop the flow midway — those are your pelvic floor muscles.
Tighten and hold for 5–10 seconds, then relax for 5 seconds.
Do 3 sets of 10 repetitions daily.
2. “Milk the Urethra” Technique
After urination:
Gently press from the base of the penis (or pelvic region) towards the tip to expel remaining urine from the urethra.
This clears any trapped urine that would otherwise leak later.
3. Double Voiding
After urinating, wait 20–30 seconds, then try to urinate again.
This helps ensure the bladder empties fully.
4. Avoid Constipation
A full bowel can press against the bladder and worsen urinary issues.
Eat fiber-rich food and stay hydrated.
5. Ayurvedic Remedies (if you prefer natural support)
These herbs and formulations may help:
Gokshura (Tribulus terrestris): Supports urinary function.
Varunadi Kwath or Punarnava Mandoor: Helps in urinary retention or dribbling.
Chandraprabha Vati: Strengthens urinary and reproductive system.
Try Kegel exercises It will work wonderfully
Hello, 1. Please evacuate the bladder completely. 2. If you are overweight, please shed some weight. 3. Do not withhold urge of urination and defecation. 4. Lear and practice pelvic floor exercises.
Take care. Kind regards.
It’s frustrating dealing with post-micturition dribbling, you’re not alone in this. Ayurveda offers holistic solutions focusing on underlying imbalances often related to Kapha and Vata doshas in your case. Understanding the urinary system and its relation to doshic balance is key.
First, an important aspect to investigate is improving bladder control and function. Sometimes simple lifestyle changes can help; consume lukewarm water instead of cold, warm food, maintain a wholesome diet avoiding heavy, oily, or excessively sweet foods, which can aggravate Kapha dosha.
Incorporate herbs like Gokshura (Tribulus terrestris) and Varuna (Crataeva nurvala), known for their urinary tract benefits. These are widely available in ayurveda supplements, taken typically as per dosing instructions on the product, usually after meals. Avoid these if you have kidney issues without consulting an Ayurveda practitioner.
Engage in regular practice of Moola Bandha (Root Lock) and Ashwini Mudra, these are yoga techniques helpful in improving pelvic floor muscle tone. Done subtly, these can enhance urinary control over time. This involves the contraction and relaxation of pelvic muscles, recommended to be done softly about 10 times per session.
Consuming a small amount of Pippali (long pepper) with honey on an empty stomach can have a therapeutic effect on the digestive and urinary systems, aiding proper urinary flow and reducing stagnation.
Ensure you empty your bladder fully by practicing double voiding; after urination, wait a few moments, relax and attempt to urinate again. This can reduce the chances of residue leading to post-dribbling.
Lastly, incorporating triphala before bed can aid in urinary health by maintaining digestive equilibrium and detoxing the system. Give it time, these approaches are gentle yet effective for many, consistency is crucial. If symptoms persist or worsen, it’s prudent to consult with a healthcare provider to rule out underlying medical conditions.
