Alternatives:
If you don’t have a ball, you can use a tightly closed water bottle. If you’re looking for more firmness, a hard rubber ball is also helpful.
Exercise No. 2: Chair Squat
This movement uses the large muscles of the thighs as a real circulatory pump.
How to do it:
- Stand in front of a chair, with your feet shoulder-width apart.
- Keep your chest up.
- Baja lentamente hasta tocar apenas el asiento con los glúteos.
- Vuelve a subir de inmediato.
- Extiende los brazos al frente para mantener el equilibrio.
Repeticiones:
Realiza entre 10 y 12 repeticiones, con un ritmo controlado.
Adapted version:
If you have discomfort in your knees:
- Place a thick cushion on the chair to reduce the depth.
- Use another chair or table in front of you for support.
Exercise No. 1: Leg-On-Wall Protocol
This is one of the most effective methods to reduce the need to urinate at night. It is done in several simple steps.
1. Starting position
- Lie on your back.
- Rest your feet on the wall with your knees bent at an angle close to 90 degrees.
- It is not necessary to completely glue the pelvis to the wall; seek comfort.