Q. I’m approaching my 60s and finding my joints to be stiffer. Arthritis runs in my family history and I’m noticing that I’m experiencing more joint pain, especially in my knees and back. I’ve always walked for exercise and try to incorporate strength training a few days a week. My primary care physician recommended that I add a few stretching exercises to help improve my flexibility and increase my range of motion. Do you have any recommendations on where to start?
A. Our joint movement becomes stiffer and less flexible as we age, due to thinning cartilage and a decrease in the lubricating fluid inside our joints. Muscle mass and bone density also decline, which causes strain and pain in the joints. Other factors can contribute to achy joints, including being overweight or having previous injuries, such as a broken bone or sprain.
It sounds like you are already quite active and doing your best to preserve muscle mass. Adding yoga once or twice a week can certainly help to improve flexibility. Being flexible in older age means a decreased risk for fractures, muscle strains, falling, and other related injuries.
Yoga is a gentle form of exercise, making it perfect for adults looking for something slower paced. It’s been known to alleviate pain and ease other aches that come with age. It improves cognition by increasing blood flow to the brain and boosts the immune system. It can even help you look younger and feel younger.
Here are three yoga poses that aim to increase flexibility and range of motion. Mountain pose is a great pose for beginners. When practiced regularly, it helps improve posture and can alleviate back pain by helping you align your body. Begin mountain pose by standing firmly on both feet, ensuring your weight is evenly distributed. Hold your head up as if a string is pulling up the crown of your head. Relax your arms and hands by the sides of your body. Inhale, lengthening your spine. Exhale, allowing your shoulders to relax away from your ears. Repeat for 5-10 breaths. Cat-cow pose aims to warm the body and bring flexibility to the spine. Start by kneeling on the floor, knees under hips, hands directly underneath your shoulders. Tuck your toes, inhale, and lower your spine towards the floor while squeezing your shoulder blades together. Exhale and round your spine as you drop your chin to your chest. Continue flowing gently between the two poses until you’ve completed ten full breaths. Downward dog also increases flexibility, particularly in the hamstrings and calves. From cat-cow position, curl your toes under and lift your knees off the floor. Press your hips up and back towards the ceiling, trying to keep your heels on the floor. Straighten your legs as much as possible and breathe in and out. If you can’t keep both heels on the floor, it’s okay. Pedal your feet while taking 5-10 breaths.
I highly recommend you sign up for a yoga class for beginners or check out a yoga DVD from your library. You can also find free gentle yoga classes on YouTube that you can try in the comfort of your own home.
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