Are you above 40 and thinking that developing hip flexibility or spinal flexibility at this age will not be possible? If yes, then read on. Hitting 40 is not an excuse to deprive yourself of good health, stamina and joint-pain free life you really deserve. However, what is important is to understand and choose quality lifestyle and diet plans that work. Flexible yoga, as the name suggests is what you can try for back and hip flexibility, which is what keeps your overall fitness in good shape.
What is flexible yoga?
As mentioned in one of our previous posts that yoga is not just a set of asanas or postures, flexible yoga is also not just about physical suppleness, but also covers mental health and calmness. However, we’ll keep the topic limited to physical flexibility for now. The basic idea behind flexible yoga is to develop suppleness in muscles and joints by using the most suitable set of asanas. As your spine becomes more flexible, you start gaining more stamina and overall better health. We’ll discuss mental flexibility or adaptability in our other posts.
Flexibility starts diminishing from childhood
Yes, it is often true because modern children spend so much time sitting or doing sedentary activities that their bones and joints start losing their flexibility quite early in life. It speeds up later as they choose sedentary jobs and stop doing even simple tasks such as climbing stairs (at least up to 2-3 floors) because taking elevator is easy and fast. However, what they don’t understand is that it is causing more harm than any good to their joints and overall health. In fact, children should be encouraged for outdoor activities.
Flexible spine-key to overall good health
Many of us do not realise how important flexibility of spine is. In fact, many yogis or yoga practitioners also believe that simply by keeping your spine flexible, good health can be achieved. Though slightly exaggerated, this is often true unless you are suffering from any special health condition which calls for medical treatment. There are various stretching exercises and yogic postures that work wonders for those suffering from stiffness of muscles and joints.
Pashchimottasana to make your spine supple
It goes without saying that yoga as a whole is highly effective to control and cure many muscle and mind related issues. However, people have their own preferences in terms of choosing the right types of yogic postures, which are effective depending on individual needs. Personally, I like Pashchimottanasa to make and keep my spine flexible.
How to do pashchimottanasana
Sit on the floor and stretch your legs in front while keeping them together. Touch your toes without bending the knees. Make sure that you touch your toes slowly. If you are unable to do so at the first attempt, then take your time. Try to progress slowly by trying every day instead of putting extra pressure on your spine. Once you are successful in touching your toes, try to bend forward and touch your knees with your nose, without bending your knees. Please note that keeping your legs straight without any bend is the key factor here because that is what stretches your spine.
How long should you remain in paschimotanasana position?
If you are a new practitioner, you may take 15-30 days to start touching your toes. If fact, those with big bellies may take longer because bending forwards with a huge belly is not only difficult but also slightly unsafe initially. If you are able to touch your knees with your nose, then stay in this position for as long as you can depending on your stamina. Here again, the most important point is to keep your body feel the stretch gradually as your progress. From a few seconds initially to 5-10 mins can be considered safe and effective for spinal flexibility.
Padangusthasana-Touch your toes for flexible spine
This is almost like pashchimotanasana with the only difference that you achieve the same pose while standing. As you cannot always sit and practice pashchimotanasana, this posture will be an effective alternative for you. Simply try to touch your toes without bending your knees. In fact, if you can do this, then it is an indication of good heart health.
Yoga for spinal suppleness
- Surya Namaskar-Sun Salutation (12-step sequence)
- Chakrasana-Semi-circular pose
- Bhujangasana-Cobra pose
- Ustrasanana -Camel pose
- Paschimottansana-Forward bend
- Balasana-Child’s pose
- Shashankasana-Rabbit pose
- Halasana-Plough pose
Developing flexibility easily
There are various other postures and variations of the above mentioned poses. It all depends upon what suits you and fits into your hectic daily schedule. Starting with easy postures such as child’s pose or cat cow pose, which can be done immediately after waking up while you are still in bed, are highly effective for beginners. You can move on to tougher postures as your spine starts becoming flexible.
Easy posture for spinal flexibility
Stretching is highly effective for suppleness of spine, muscles and other associated organs. You can start your day with a few stretching exercises such as cat cow pose. This is the easiest way to start making your spine flexible in addition to kick-starting your day actively and relieving your neck or back pain, if any.
Make your spine flexible effortlessly
We have covered Bhujangasana previously, but there is also a simple variation of this pose, which can be also be highly effective in keeping your backbone flexible, digestive system strong and neck pain-free. Simply lie flat on your stomach and lift your head and torso supported by your elbows. You need not stretch fully like you do while performing full Bhujangasana.
Natural Stretch -Benefits of semi-Bhujangasana
- No special equipment, place or time recommended.
- You can do this anytime except after meals
- You can also read, write or watch TV if this posture
- Keeps your digestive systems strong
- Reduces big belly and helps in overall weight loss
- Makes your spine supple without having to do specific set of exercises
- Relieves and prevents neck and back pain
- Relieves tiredness and fatigue immediately
- Positive state of mind
Backbone pain yoga
For all types of backbone pain, other than the one caused by any injury, you can rely on backbone pain yoga under the guidance of an experienced yogi or yoga practitioner. While the exact postures or asanas will be determined by your yoga instructor, at the core of all poses that help you relieve your back pain is giving your backbone the maximum possible stretch without causing any harm to the associated joint and muscles. All of the asanas or yogic postures mentioned above are highly effective for backbone pain relief. Try the ones you are most comfortable with.
Professional help for those above 40 requiring flexibility
In addition to the tried and tested yogic postures discussed above, you can also give 40 Strong a try. Contrary to common belief that those above 40 start losing muscles, and cannot gain them back, this systems has been designed especially for those above 40 willing to develop muscles and toned body. Visit their official site by clicking the image below.
Hip flexibility to relieve lower back pain
Do you suffer from lower back pain? If yes, then you are not alone. In fact, pain in lower back is one of the most common side-effects of sedentary lifestyle. Well, it is something we cannot do much about, because it involves changing our job profiles, which is not possible. What is the solution then? Making your lower back and hips flexible. Yes, hip flexibility is often ignored by many of us until it really becomes very serious.
Piriformis syndrome
Piriformis is a muscle located in the buttock region. It help you rotate your hips and move your legs. Inflammation of piriformis can and does result in hip pain, numbness in the back of thighs and feet. Sometimes you may feel pain in piriformis due to any injury or spasm. While the exact symptoms of piriformis syndrome vary from person to person, if you feel persistent pain in hips, thighs and feet,then it is time to get yourself diagnosed. Alternatively, you can start performing yogic postures that help your hips become flexible.
Squatty toilets help relieve hip pain
If you use western commode, then chances are high that you will develop hip pain faster than those who use squat toilets. In fact, this is one of the reasons that in Asian countries, incidence of hip pain is not as common as in the western world. When you squat, your back muscles including piriformis get a nice massage, which keep them flexible and healthy. In the eastern or Asian countries, sitting cross-legged on the floor is quite common. During religious functions or even in daily life, worshipping while sitting on the floor is a standard practice. What really this simple activity does is stretch your piriformis on a daily basis, keeping your hips pain-free, flexible and well-shaped.
Does squatting really help?
Yes, you may not notice the effect immediately, but over a period of time your knees, hips and ankles will become more flexible than when you use western commode. Changing the habit may take some time, and you may have some difficulty in using squatty toilets initially, but it is worth trying. In fact, your knees also get stretched fully while you squat. This helps in keeping knee pain or onset of arthritis at bay. However, if you already have knee pain, then we suggest that you start using squatty stool first. This will gradually help your knee muscles gain some flexibility. As you progress, you can switch over to a full squatty toilet.
Flexible diet
How important is diet for joint and muscle flexibility? The answer is that there is no scientific evidence that suggests that you can make your joints fully flexible by eating any particular diet. However, there are certain foods that strengthen your bones and lubricate your joints, which help a lot.
Vitamin D and calcium for flexibility
It is well-known that calcium in an important component for bones’ strength and healthy joints. However, what most of us are not aware of is that Vitamin D is equally important for absorption of calcium no matter what we eat. While fish oil, egg yolk and sun-grown mushrooms are some the richest sources of Vitamin D, the best way to get Vitamin D is exposure to sunlight every day.
Turmeric and other spices for flexibility
We have covered the properties and benefits of turmeric previously. In addition to turmeric, there are many other herbs and spices such as ginger, cinnamon and chilli peppers, which are anti-inflammatory by nature. By using these herbs in various forms can help you keep your joints flexible, bones strong and overall health in good condition. Consuming ginger tea on a regular basis is an easy way to get the health benefits of ginger. Similarly, adding a pinch of turmeric to your food while cooking can work wonders for the immunity, joint flexibility and bone strength of your family members.
Joint Advance Formula for joint flexibility
If you cannot incorporate any of the above mentioned food or exercise into you daily routine, then try Joint Advance formula, which has been formulated keeping in mind the needs of those who are either too busy to take care of their joints or are not willing to change their routine life. It is an advanced formula consisting of Glucosamine Complex, Chondroitin Sulfate and MSM, which work together to give you the desired result.
This formula shields your joints naturally and gives them their original strength. You also get a 90-day risk free trial offer. Please follow the instructions on the label for maximum benefits and mobility. However, make sure that you do not consider it as an alternative to your existing joint pain relief medication, if any. In that case, you must consult your physician first. This product is useful for those above the age of 18. Children younger than 18 suffering from any joint pain must see a physician for a thorough diagnosis.
Also, the free shipping option is available only within the US. Check the shipping charges if you are based somewhere else. You can usually expect your packet within 15 days of ordering. Results can be noticed or felt after using it for a month or so.
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