Why stretching is important during menopause

Menopause brings hormonal changes that can affect the muscles, joints, and overall mobility. Many women experience stiffness, joint discomfort, reduced flexibility, and increased tension, especially in the hips, lower back, and shoulders. Regular stretching can help maintain mobility, improve circulation, and relieve muscle tightness, making daily movement easier and more comfortable.

Here are three effective stretches that support flexibility, reduce tension, and promote overall wellbeing during menopause.

Seated spinal twist. Relieves lower back and hip tension

Why it is helpful

Hormonal shifts can lead to increased stiffness in the lower back and hips, especially after long periods of sitting. A spinal twist improves spinal mobility, stretches the lower back, and gently engages the core. It can also help with digestion, a common concern during menopause.

How to perform

1. Sit tall with both feet flat on the floor.
2. Place your right hand on the outside of your left knee and your left hand behind you for support.
3. Inhale deeply, then slowly twist your torso to the left, looking over your left shoulder.
4. Hold for fifteen to twenty seconds, breathing deeply.
5. Return to the centre and repeat on the other side.

Tip. Keep the movement gentle and avoid forcing the twist.

Benefits

• Loosens a stiff lower back and improves flexibility.
• Reduces hip tightness, improving mobility.
• Helps digestion by gently massaging the abdominal organs.

Figure-4 stretch. Open the hips and reduce joint stiffness

Why it is helpful

Menopause can lead to reduced joint lubrication, particularly in the hips, making movement feel more restricted. The Figure-4 Stretch gently opens the hips, reduces lower back strain, and improves circulation to the legs.

How to perform

1. Sit on a chair with both feet flat on the floor.
2. Cross your right ankle over your left knee, forming a "figure 4" shape.
3. Keep your back straight and gently press your right knee downward, feeling a stretch in the right hip.
4. Hold for twenty to thirty seconds, breathing deeply.
5. Switch sides and repeat.

Tip. If this feels too intense, try leaning forward slightly to deepen the stretch gradually.

Benefits

• Improves hip mobility and reduces joint stiffness.
• Reduces lower back strain by improving hip flexibility.
• Enhances circulation and helps reduce muscle tightness.

Chest opener stretch. Improve posture and reduce shoulder tension

Why it is helpful

Many women experience upper back tightness and rounded shoulders, especially due to changes in bone density and posture during menopause. This stretch opens the chest, improves breathing, and reduces stiffness in the shoulders and upper back.

How to perform

1. Stand or sit tall with your feet hip-width apart.
2. Place your fingers on your back.
3. Lift your chest upward while pulling your shoulders back.
4. Hold for twenty seconds, breathing deeply.

Tip. If clasping your hands is difficult, hold a towel or strap behind your back instead.

Benefits

• Improves posture and prevents rounded shoulders.
• Reduces upper back and shoulder tension.
• Encourages deep breathing, which can help manage stress and hot flashes.

How to use these stretches for menopause support

• Seated spinal twist. Hold for fifteen to twenty seconds per side.
• Figure-4 stretch. Hold for twenty to thirty seconds per side.
• Chest opener stretch. Hold for twenty seconds.

These gentle stretches help maintain flexibility, reduce tension, and support joint health during menopause. Regularly performing them can make movement feel easier and more comfortable, counteract stiffness, improve circulation, and promote relaxation.

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