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.
2. Calf activation
- Raise your heels by contracting your calves.
