Which kind of exercises will prevent a urea incontinence?

As on a doctor s visiting you will hear that need to stretch in and relax muscles,which squeeze in and out an anal, these are pelvis muscles,as a stretch in anal,after relax his, and repeat for many times,every day, do not keep a stretch in the long time pose,stretch in, stretch out.
Do these exercises as lie,stay or how you can. And regular is importance,as for 10 minutes/day , as before tv, at  transport, if free time having. And need a whole muscles for ,as for peritoneum loading, they are taking part for urination process,as at home a not just for cleaning his, you will load and on front peritoneum wall, as with raising body from lie pose and raising leg from the same pose. A select theirs which match you, a very light will not effectively, and very hard will harm you. As for experience depends. A raise legs as lie on the carpet,and fix theirs on low sofa side, load depends from a hands pose, if they are stretched for body along, and they are less, and if they are bigger put under head. And same doing for raising legs from lie pose,as alternately,or together,depending from a training experience, higher or lower, doing a scissors, bicycle moves, but bicycle sport and regular driving his avoiding, moves are doing in this, will shake out a muscle-tension apparatus of pelvis hole.