How To Regain Flexibility After 50

 

Have you been feeling aches everywhere your body?

Finding yourself shuffling as you walk?

Feeling lethargic and tired all the time?

As we age older, our joints become stiffer while our tendons and ligaments are being shortened. This greatly decreases our range of motion which makes us less flexible.

Just as very much like exercise is vital as we age, so does flexibility too!

The many benefits of maintaining flexibility after 50 years aged is that it improves your overall physical performance, relieves nagging body pain and aches, improves posture, and reduces the danger of injuries.

So if you’re thinking it’s too late to start out to regain flexibility over 50 years aged , prepare to feel young and healthy again!

Here are the 6 yoga poses you'll easily practice by yourself!

6 Yoga Poses to Regain Flexibility After 50

1. Pyramid Pose

Having tight hamstrings and sore low backs are really frustrating.

This is especially common when aging.

If you are feeling such as you got to relieve yourself of this struggle, the Pyramid Pose may be a stretch you ought to learn!

The Pyramid Pose helps to market a deep stretch for both your hamstrings and low back. it's also an easy thanks to practice your balance.

For beginners who have extremely tight hamstrings, you'll prefer to use a yoga block to assist lessen the space you've got to stretch.

1. To learn the essential Pyramid Pose, begin during a standing position. Use the within of your right foot and step about 8 inches behind your left foot.
2. Keep your back foot angled. you ought to feel as if you're balancing on a beam.
3. Inhale to increase both arms above your head while lengthening your spine.
4. Exhale and slowly bring your chest downwards to your left leg.
5. Your hands should be reaching for your shin, or if possible, the floor. you'll slightly bend your knee during this position.
6. Remember to relax both your neck and chest over your left leg and breathe slowly.
7. Hold this position for 30 seconds before switching sides.
8. You should perform 4-5 times on all sides .

You can add variations to the present yoga pose by placing a chair ahead of you as lower your body and stretch towards it.

If you’d sort of a deeper stretch in your back, try bringing your arms around your lower back. While doing so, grab and hold the other elbow with each hand.

2. Downward Dog

Downward dog is perhaps the foremost used and favored yoga pose for flexibility because it's simple to try to to and it feels good for everybody .

Whether you're a yoga beginner or expert, the problem of the downward dog are often adjusted consistent with the pressure you place on your hands, arms, and back.

It stretched specifically the rear muscles, hamstrings, calves, ankles, and therefore the bottom of the feet.

It also boosts lower back health by relieving tight or sore lower back while strengthening the upper back and shoulder muscles.

The deeper you would like to stretch, the more you would like to erupt your upper body muscles and therefore the more you're employed on isometric strength.

1. To do the downward dog, kneel down and place your hands on the yoga mat and directly under your shoulders. Keep your fingers spread wide.
2. Tuck your toes under and push your body up while engaging your core muscles as you are doing so. this could leave only your hands and feet on the mat.
3. Use your hands to press the ground as you progress your chest gently towards your thighs.
4. Your head, neck, and back should be aligned together.
5. Gently bring your heels towards the ground .
6. Hold this position for 20 seconds and release.

3. Yogi Squat Pose

The Yogi Squat Pose may be a pose that ought to be usually done before and after a workout, or included partially of your yoga practice.

It helps to stretch the hips and lower back.

1. To begin the Yogi Squat Pose, slump together with your tailbone between your ankles.
2. Place your hands in prayer at your chest.
3. In this position, press your hands firmly together as you employ your elbows to press against your inner thighs.
4. Hold this position for 30 seconds.

As you stay within the position and still breathe, it helps to open up and relax the rear muscles.

Your hips and hip flexors also are increasing in flexibility as they're being opened . aside from that, it also helps in building leg strength, especially in your quadriceps, hamstrings, and glutes.

If your daily activities include sitting for long hours, practicing the Yogi Squat Pose can help to extend mobility and flexibility!

4. Standing Side Bend

If you discover yourself constantly slouching over the pc or phone, there’s a high chance that you simply are developing the posture which will cause a humpback.

This posture causes the rear to curve forward and therefore the neck to be out of alignment while tightening the chest area.

To fix this, practicing the Standing Side Bend can help to stretch the spine and obliques which promotes better posture.

It also helps to open up the whole torso by opening the muscle tissue surrounding the spine and skeletal structure .

1. Start off together with your feet together and root them firmly into the bottom .
2. As you stand tall, lift the knee caps by squeezing your quadriceps. This helps to extend leg strength.
3. Stretch both arms above your head as you inhale. Next, slowly lower your right arm to the proper side of your body.
4. As you exhale, lengthen your left arm over your head while gently bending your body to the proper .
5. Remember to continue squeezing both legs while engaging your glutes and abdominal muscles. it'll help support your body to balance as you stretch farther.
6. Inhale and lift your arms back to starting position.
7. Repeat again on the left side.
8. You should attempt to perform 4-5 times on all sides .

5. Runner’s Lunge

Runner’s Lunge is superb in helping to stretch your lower body, especially the hip flexors, hips, groin and legs.

As it helps to enhance your flexibility, you’ll even be working your muscles like the core, quads, and glutes.

If you’re affected by hip pain and tightness, this pose may be a good way to alleviate your body of that tension.

By doing this pose, you’ll be ready to rest your hands on the ground in order that you'll specialise in your legs.

1. Start off by going into a plank position, ensuring your hands are directly below your shoulders.
2. Put your right foot forward to succeed in the fringes of your mat and next to your pinky finger.
3. While holding this position, attempt to abandoning and release your hips into gravity rather than tensing up your muscles. this may assist you to interact during a deeper stretch in your hips.
4. Hold this position for a minimum of 30 seconds before switching to the opposite side.

6. Reverse Table Top

The reverse tabletop pose is a tremendous pose which will help prevent a hunchback posture.

This posture is typically caused by practicing daily bad posture habits like slouching over the laptop or sitting for long hours.

It helps to open up and stretch the tight muscles at the front of the body while strengthening the rear and core muscles.

1. You begin during a seated position and place all four limbs on the bottom . Your feet should be flat on the ground in line together with your sit bones.
2. Place your palms behind your back together with your fingers facing inwards.
3. Tighten your glutes, hamstrings, and core as you lift your body upward. you ought to attempt to achieve a line through the spine.
4. Let your head gently relax back.
5. As you hold this position, remember to push your hips upward and pull your shoulders back. this may assist you to feel a deeper stretch through your shoulders, chest, and for a few people, within the biceps.
6. In order to realize from the strength benefits of this pose, confirm to actively squeeze your glutes as you hold the position as against passively holding your weight .
7. Breathe and hold for 30 seconds before releasing.

Gentleness and Time Matters

So let’s say you haven’t been stretching within the longest time, the simplest thanks to approach this is often to require it easy!

Be gentle together with your body.

Yes, stretching does hurt to some extent but that doesn’t mean you would like to force yourself to the touch your toes from the primary try.

Also, just give yourself 10-15 minutes a day to practice your stretch!

The effects of stretching aren’t immediate as compared to cardio and strength training. a search was done over a 10-week period has shown that folks who did yoga biweekly has increase flexibility significantly (source).

With that said, regaining flexibility after 50 does takes a touch more patience.

But, within the end of the day , you’re getting to thank yourself for investing those jiffy a day in stretching to stop injuries and aches.

Yoga also can be used for other purposes like toning muscles, weight loss or relieving discomfort from sitting all day.

Well, nothing beats an honest stretch after an extended day!