1. hold 20 mins for every line
2. You may stop drinking after you have drunk 1.5l
3. drink 250 ml (8oz) every 15 minutes
4. in the 20 minutes before being allowed to pee, you must do 20 v-ups (if not able then 40 sit ups). Enjoy the pressure on your bladder.
5. Press on your bladder every hour for 5 deep breaths
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