This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night скачать в хорошем качестве

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

STOP Waking Up At 2 AM! A 10-Minute Bedtime Routine for Seniors | Dr. Mike Tired of the nightly trips to the bathroom? If you’re over 60 and struggling with nighttime urination (nocturia) or restless sleep, the solution isn’t always another pill. It’s about working with your body’s natural rhythms. In this video, I, Dr. Mike, share a gentle, 10-minute routine you can do right in bed to help drain excess fluid from your legs, calm your nervous system, and finally signal to your body that it’s safe to sleep deeply. We’ll explore the surprising link between daytime swelling and nighttime urgency, and I’ll personally guide you through 5 simple, seated or lying-down movements designed to address the root cause. Plus, don’t miss the essential “3-2-1 Rule” at the end—a game-changing evening protocol that can transform your sleep quality. Video Chapters: 00:00 - The Real Reason You Wake Up At Night 01:15 - The Hidden Leg-Bladder Connection Explained 01:27 - Exercise 5: The Ankle Pump (The Circulation Booster) 03:50 - Exercise 4: The Single Knee Hug (Lower Back Release) 05:50 - Exercise 3: The Gentle Hamstring Glide (Pelvic Pressure Relief) 07:45 - Exercise 2: The Reclined Butterfly (Pelvic Floor Relaxation) 10:13 - Exercise 1: Leg Elevation & Diaphragmatic Breathing (The Ultimate Wind-Down) 12:11 - The "Bonus Protocol": The 3-2-1 Rule & Life Hacks for Lasting Change Disclaimer: The content on the Senior Health and Wellness channel is provided for educational and informational purposes only by Dr. Mike and is not intended as specific medical advice. While based on clinical knowledge and research, this information is not a substitute for professional medical guidance. Always consult your own physician or qualified health provider before making any changes to your lifestyle, treatment plan, or medications, especially regarding sleep issues and fluid management. Subscribe to Senior Health and Wellness for more practical, doctor-guided tips on living your healthiest, most vibrant life at any age. #seniorhealth #sleeptipsforseniors #nocturia #drmike #healthyaging #seniorfitness #bettersleep #wellnessover60 #bedtimeroutine #SleepWithoutPills