Individual and Carer Resource Hub
This hub is designed for individuals and their carers to select the pathway that best manages their needs.
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Printable Fact Sheets
Take these resources with you. Easy-to-print guides for reference at home or to share.
Find your starting point
Answer 7 simple questions about your bladder and bowel health, and we'll point you toward the most helpful resources.
Support Resources
Educational materials matched to your needs.
Pelvic Floor Training Program
A step-by-step programme to build pelvic floor strength at home, at your own pace.
Understanding Stress Incontinence
Plain-language explanation of what causes leaks during movement and what helps.
Understanding Urge Incontinence
Plain-language explanation of what causes sudden, strong urges to urinate and what you can do.
Bowel Health & Constipation
Why regular bowel habits matter for pelvic floor health and practical steps to get moving.
Emotional Wellbeing
Support for the anxiety, shame, or low confidence that can accompany continence changes.
Finding the Right Products
A practical guide to continence products — what's available and how to choose.
Combined Bladder & Bowel Health
Bladder and bowel symptoms are often closely linked. When both systems are affected, it can be helpful to address them together, focusing on regular habits, proper position on the toilet, and pelvic floor coordination.
Integrated Habits
Learn how managing constipation can reduce bladder urgency and improve emptying.
Read morePelvic Floor Synergy
Discover exercises that support both bladder and bowel control through coordination.
View exercisesStress Incontinence Support
Leaking when you cough, sneeze, or exercise is often called stress incontinence. This happens when the pelvic floor muscles are under pressure. Targeted exercises can make a significant difference.
Overactive Bladder (OAB) & Urgency
Sudden, strong urges or frequent trips to the toilet can be signs of an overactive bladder. Use our symptom checker to understand your patterns and find practical steps to improve control.
Could this be overactive bladder?
Answer 5 quick questions to get a personalised summary. This is for information only and does not replace medical advice.
How often do you feel a sudden, strong urge to pass urine that is difficult to delay?
Nocturia & Night-time Trips
Waking frequently at night to use the toilet is known as nocturia. Answer 5 quick questions to understand your sleep patterns and find lifestyle changes that can help you sleep better.
Could this be nocturia?
Answer 5 quick questions to get a personalised summary. This is for information only and does not replace medical advice.
How many times do you typically wake up during the night to use the toilet?
Want to learn more about nocturia and what can help?
Read the full guideBowel Health & Constipation
Regular bowel habits are essential for pelvic floor health. Learn what causes constipation and find practical steps to get your bowels moving more comfortably.
Poor Bladder Emptying
Difficulty starting, a weak stream, or feeling your bladder hasn't fully emptied can be signs of voiding difficulty. Explore what might be causing this and techniques that can help.
Difficulty Emptying Your Bladder
Based on your quiz results, we've brought you here to find practical steps for managing bladder emptying. Taking longer than usual to empty, or feeling like you haven't fully finished, is common — and there are simple techniques that can help.
What might be causing this?
- Weak bladder muscle (over-stretched or under-active)
- Tight pelvic floor muscles (difficulty relaxing)
- Prostate changes (in men)
- Constipation (pressure on the bladder)
- Certain medications
- Nerve-related causes (like diabetes or MS)
What can help?
- Double voiding technique (explained below)
- Relaxed seated position (feet flat, lean forward)
- Don't rush — give yourself time to finish
- Stay hydrated with water
- Avoid bladder irritants like caffeine
Try the double voiding technique
This simple technique helps ensure your bladder is as empty as possible, reducing that 'need to go again' feeling immediately after.
Sit comfortably and empty your bladder normally.
Wait for 30 seconds while remaining seated.
Lean forward slightly and try to go again.
Want to read the full guide?
Explore the complete bladder emptying resource in our Education Hub.
If you are regularly having difficulty emptying your bladder, it is important to speak to your GP or a continence nurse for a personalized assessment.
Emotional Wellbeing
Bladder and bowel changes can have a significant emotional impact. We offer support for the anxiety, shame, or low confidence that can accompany these changes.
Need a more tailored path?
Take our 7-question pathway finder to discover exactly which resources and tools are right for your current situation.
Tell us a little about yourself and we'll point you to the most helpful resources.
