Flexibility After 50: Yoga For Joint Pain & Stiffness

Blogs30 Sep 2024

With age come several changes and one of the hardest ones to grapple with is the increasing joint stiffness, reduced bone density and loss of flexibility. In our 50s and beyond, we slowly begin to find regular tasks more straining and sense our body’s flexibility take a hit. This occurs mainly due to the decrease in lubricating fluid between your joints and thinning of cartilage. While these changes are natural, with a bit of dedication and persistence we can still maintain an active and thriving lifestyle. One such way to promote healthy ageing is through the practice of yoga for flexibility. Known for its multitude of advantages and its deep roots in Indian culture and tradition, yoga benefits in overall Health, be it physical or mental. Yoga can be a game-changer for your joint issues too.

In this article, we’ll explore how yoga for strength and flexibility can be an effective way of dealing with joint pain and stiffness in your 50s, along with some helpful yoga poses to get you started!

Benefits of Yoga for Strength and Flexibility

Yoga takes a holistic approach towards health and wellness by promoting not only body flexibility of the mind but the overall well-being of the mind too. Some of the main benefits it offers those in their midlife are:

• Yoga involves the use of gentle stretching and strengthening movements that give the joints ample motion in the joints, which might enhance flexibility as we age.
• Yoga has long been studied for its pain management benefits and according to science, yoga may be effective at dealing with pain and inflammation.
• Yoga for strength and flexibility is all about mindful and slow movements and breathwork. It builds awareness and may improve balance, coordination and posture.

Yoga exercises for Flexibility If You Face Joint Pain or Stiffness

A yoga routine for flexibility can be tailored to accommodate your specific needs and abilities. Here are some yoga poses for flexibility that promote joint health:

➢ Cat-Cow Pose (Bitilasana Marjaryasana)

This gentle movement helps to stretch and strengthen the spine, improving body stretching and flexibility. It activates the shoulders, neck and core too. This movement involves the switching of two movements- the cat and the cow.

For these movements, you have to be on your fours on a yoga mat and keep your hands at shoulder level and knees at hip level. For the cat pose, you must push your spine down and put your glutes up. Stay in this position for a minute before pushing your spine up and tucking your glutes inside and that’s the cow pose!

➢ Bow Pose (Dhanurasana)

For those who sit too often, this pose can help stretch all of the muscles out. It improves flexibility in your core, back, chest, legs and glutes as well! Simply lay on your stomach, fold your legs and reach your arms out to touch your toes and you will be in Dhanurasana.

➢ Bridge Pose (Setu Bandha Sarvangasana)

This pose targets the spine, hips, and chest, improving body flexibility and providing relief from joint stiffness. Lay on your back and lift your knees to a comfortable position. Make sure they are stable and gently push your hips up to create a diagonal line with your body. Hold this position for a few seconds before resting and trying again.

➢ Plow pose (Halasana)

You can activate the muscles in your neck, shoulders and spine by doing the plow pose. It involves laying on your back, lifting your legs and pushing them over your head. While this is an intermediate pose, it must be avoided by those who have an issue with their neck, digestion or blood pressure.

Tips for Practising Yoga Safely

To ensure a safe and effective body flexibility yoga practice, keep the following tips in mind:

• If you have been facing mobility and flexibility issues, consult your doctor before starting yoga.
• Be slow and gentle with your body while doing yoga. Avoid doing advanced poses too quickly and get your body accustomed to movement first.
• Use props like straps, bolsters, chairs and more to support your body and modify the poses according to your comfort.
• Listen to your body and pay close attention to any discomfort or pain.
• Seek guidance from a qualified instructor. A skilled yoga teacher can help you with proper alignment and ensure a safe practice.

Conclusion

We know that joint pain and stiffness can cause trouble with your flexibility and mobility levels apart from also causing pain and discomfort. Yoga for strength and flexibility can be an excellent way of activating muscles and joints and keeping the body moving. Many studies have found yoga to be helpful even for those after 50 as it may increase muscle strength and flexibility while also providing exceptional mental health benefits too.

If you’re on the path of healthy ageing, clean eating and being fit, add yoga stretches for flexibility to your schedule and make sure to explore Right Shift too. We believe that your 50s can be the best time of your life with the help of expert guidance, understanding your health concerns and eating nutritious foods. Choose the Right Shift today and make your life post-50 a thriving and healthy adventure!