---
title: "This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night"
source_url: https://youtu.be/LubFkU2yFMU
captured_at: 2026-03-08
author: "TopHealthTips"
contributor: "ป้าเกษตร"
platform: youtube
---
# This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night

youtube video by **TopHealthTips**, 17m33s, uploaded 2026-01-10. URL: https://youtu.be/LubFkU2yFMU

## Shared in LINE Note+
- 2026-03-08 23:57 by ป้าเกษตร — note: บ้านบ้าน — nearby chat: บ้านบ้าน

## Description
Need a printable quick-start? Download my FREE Sleep Rescue Guide: 
✅ For the full bedtime system, pillow setup, fluid-draining routine, and supplement guide, get the complete printable here:

________

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

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