A story about how Yellow Submarine improved my urinary urgency.

As is often the case, I am gradually becoming aware of my aging, and while there are things I accept, there are others I am resisting.
Among them is the battle I have been fighting with urinary leakage.

To begin with, I have frequent urination, so when I go out, I always act while checking the location and congestion of restrooms.

On top of that, there is aging. I leak when I laugh, I leak when I sneeze. And gas leaks too. It's so sad it makes me cry.
Furthermore, at the gynecologist, I was told that a uterine fibroid (not malignant) is pressing on my bladder. I have absolutely no awareness of it.
Is it hopeless then? Is the game over?

Of course, I read books on pelvic floor muscle training and put them into practice.
But I couldn't quite grasp the sensation, and it didn't improve (I'm probably doing something wrong).

About a year later, what suddenly came to mind was Yellow Submarine's this guy.

Have you ever seen it?
The nostalgic one. The Beatles'. The animated film "Yellow Submarine".
In this work, there is this guy who sucks up the whole world and eventually sucks up himself.

Recently, I have been letting this guy live around my dantian (a little below and a little behind the navel?).
Every night, in the short time after getting into bed until I am overcome by irresistible sleepiness, this guy tries to suck up the whole world several times (←*this is an image).
I pull in my whole body. I pull in my crotch area firmly as well. While slowly exhaling completely.
It seems easier to do if you bend your knees slightly.
During the day, too, this guy sometimes tries hard to suck up even the urge to urinate.

Also, limit coffee to one cup a day.
Keep sugar to an absolute minimum.
These are the iron rules for those with frequent urination.

And the effects appeared sooner than I thought.
In about two weeks, my urinary leakage had clearly decreased.
My consumption of incontinence pads also decreased.
As a bonus, my lower abdomen tightened up a bit too.

I am reporting this in a hurry, hoping it might be a hint for fellow sufferers (pelvic floor muscle training refugees).