Getting out of bed takes a moment longer than it used to, and your hips and knees feel stiff until you’ve moved around a bit. If your reach feels tighter than it once did, you’re far from alone. Many people notice this during menopause, and flexibility can still build with steady practice.

Why you might feel stiffer

Oestrogen plays a role in keeping muscles, tendons and joints supple. As levels change through perimenopause and menopause, many people notice more aches and stiffness. A review of studies found that musculoskeletal pain is common during the menopause transition, reported by around 7 in 10 women in perimenopause.

Researchers have recently grouped these changes under the name “musculoskeletal syndrome of menopause”. It covers things like joint aches, stiffness and changes in muscle and bone. Naming it can help, because it shows these changes are common and recognised.

Your body still responds to stretching

Hormone changes don’t stop your body responding to stretching. Research in adults of all ages shows flexibility improves with regular stretching. It may feel slower some weeks, and progress can go up and down, but steady practice tends to add up.

Much of the early progress comes from your nervous system getting used to the stretch, so it lets you go a little further each time. About 10 minutes a week for each area is enough to see changes.

Strength and stretching together

Strength training is often recommended through menopause to support muscles and bones. It can help your reach too, since building strength through a full range is linked with better flexibility. Your goal videos include strength moves alongside the stretches.

Finding your best time of day

If you’re stiffer in the mornings, you could try your goal video later in the day, when your body is warmer. Stretching after a warm shower can also help. Keeping a soft bend in your knees and folding from your hips can make the stretch feel more comfortable on stiffer days.

When sleep is disrupted

Night sweats and broken sleep are common during menopause, and a short night can leave your body feeling stiffer. On those days, you could choose the gentler or seated options and save your bigger efforts for days you feel more rested.

Something to try this week

Try your goal video at a different time of day for a few days, and notice when your reach feels easiest.

What to take away

• Stretch little and often through the week.
• Pair stretching with strength moves.
• Try your goal video when your body feels warmer.
• Choose gentler options after a short night.

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