{"id":2233,"date":"2026-08-01T07:05:22","date_gmt":"2026-08-01T07:05:22","guid":{"rendered":"http:\/\/abbot.tiau.com\/health\/?p=2233"},"modified":"2026-08-01T07:05:22","modified_gmt":"2026-08-01T07:05:22","slug":"this-2-minute-exercise-relaxes-the-muscle-that-wakes-you-up-at-night","status":"publish","type":"post","link":"https:\/\/abbot.tiau.com\/health\/?p=2233","title":{"rendered":"This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/LubFkU2yFMU\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Need a printable quick-start? Download my FREE Sleep Rescue Guide: https:\/\/go.tipsover60.com<br \/>\n\u2705 For the full bedtime system, pillow setup, fluid-draining routine, and supplement guide, get the complete printable here:<br \/>\nhttps:\/\/tophealthtips.gumroad.com\/l\/SleepFix<br \/>\n________<\/p>\n<p>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\u2019s time to sleep.<\/p>\n<p>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 &#8220;3-2-1 Rule&#8221;\u2014a lifestyle protocol that completely changes how you rest.<\/p>\n<p>00:00 &#8211; Why you wake up at night<br \/>\n01:15 &#8211; The Leg-Bladder Connection<br \/>\n01:27 &#8211; Exercise 5: The Ankle Pump<br \/>\n03:50 &#8211; Exercise 4: The Single Knee Hug<br \/>\n05:50 &#8211; Exercise 3: The Gentle Hamstring Glide<br \/>\n07:45 &#8211; Exercise 2: The Reclined Butterfly<br \/>\n10:13 &#8211; Exercise 1: Leg Elevation &amp; Diaphragmatic Breathing<br \/>\n12:11 &#8211; The &#8220;Bonus Protocol&#8221; &amp; Life Hacks<\/p>\n<p>***** Disclaimer *****<br \/>\nThe 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.<br \/>\n*******************<\/p>\n<p>#SeniorsHealth #SleepTips #Nocturia #GentleExercise #BetterSleep #HealthyAging<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Need a printable quick-start? Download my FREE Sleep Rescue Guide: https:\/\/go.tipsover60.com \u2705 For the full bedtime system, pillow setup, fluid-draining [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":2234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2233","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abbot.tiau.com\/health\/?p=2233\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night - HEALTH\" \/>\n<meta property=\"og:description\" content=\"Need a printable quick-start? Download my FREE Sleep Rescue Guide: https:\/\/go.tipsover60.com \u2705 For the full bedtime system, pillow setup, fluid-draining [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/abbot.tiau.com\/health\/?p=2233\" \/>\n<meta property=\"og:site_name\" content=\"HEALTH\" \/>\n<meta property=\"article:published_time\" content=\"2026-08-01T07:05:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/abbot.tiau.com\/health\/wp-content\/uploads\/2026\/08\/ytb_thumb-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"480\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/abbot.tiau.com\/health\/#website\",\"url\":\"https:\/\/abbot.tiau.com\/health\/\",\"name\":\"HEALTH\",\"description\":\"No.1 Health Guide Channel\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/abbot.tiau.com\/health\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/abbot.tiau.com\/health\/?p=2233#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/abbot.tiau.com\/health\/wp-content\/uploads\/2026\/08\/ytb_thumb-2.jpg\",\"contentUrl\":\"https:\/\/abbot.tiau.com\/health\/wp-content\/uploads\/2026\/08\/ytb_thumb-2.jpg\",\"width\":480,\"height\":360},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/abbot.tiau.com\/health\/?p=2233#webpage\",\"url\":\"https:\/\/abbot.tiau.com\/health\/?p=2233\",\"name\":\"This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night - HEALTH\",\"isPartOf\":{\"@id\":\"https:\/\/abbot.tiau.com\/health\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/abbot.tiau.com\/health\/?p=2233#primaryimage\"},\"datePublished\":\"2026-08-01T07:05:22+00:00\",\"dateModified\":\"2026-08-01T07:05:22+00:00\",\"author\":{\"@id\":\"\"},\"breadcrumb\":{\"@id\":\"https:\/\/abbot.tiau.com\/health\/?p=2233#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/abbot.tiau.com\/health\/?p=2233\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/abbot.tiau.com\/health\/?p=2233#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/abbot.tiau.com\/health\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night\"}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/abbot.tiau.com\/health\/?p=2233","og_locale":"en_US","og_type":"article","og_title":"This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night - HEALTH","og_description":"Need a printable quick-start? 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