This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night

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Stop waking up every few hours to use the bathroom. If you are over 60 and struggling with nighttime urination (nocturia) or insomnia, the solution might be simpler than you think. In this video, I share a gentle 10-minute bedtime routine you can do right in bed to help drain fluid from your legs, relax your pelvic floor, and signal your body it’s time to sleep.

We uncover the hidden connection between your swollen ankles and your bladder, and I guide you through 5 simple movements to fix it. Plus, stick around for the “3-2-1 Rule”—a lifestyle protocol that completely changes how you rest.

00:00 – Why you wake up at night
01:15 – The Leg-Bladder Connection
01:27 – Exercise 5: The Ankle Pump
03:50 – Exercise 4: The Single Knee Hug
05:50 – Exercise 3: The Gentle Hamstring Glide
07:45 – Exercise 2: The Reclined Butterfly
10:13 – Exercise 1: Leg Elevation & Diaphragmatic Breathing
12:11 – The “Bonus Protocol” & Life Hacks

***** Disclaimer *****
The content on this channel is provided for educational and informational purposes only and is not intended as medical advice. While the content is based on peer-reviewed research and clinical experience, it should not be interpreted as medical guidance specific to your condition. Always consult your doctor or other certified health-care provider before making changes to your medications, lifestyle, or treatment plan.
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#SeniorsHealth #SleepTips #Nocturia #GentleExercise #BetterSleep #HealthyAging

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