How To Regain Flexibility Over 50 – Get Healthy

How To Regain Flexibility Over 50 Get Healthy U
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How To Regain Flexibility Over 50 – Get Healthy

As we age, our bodies start to lose flexibility. This is because our muscles tend to get more rigid, and the disks in the spine become less flexible.

This can lead to chronic back pain, which can make it harder for you to stay active and healthy.

If you want to regain flexibility over 50, it’s important to do some strengthening exercises that work all of your muscles from head to toe.

When you’re done with your workout, make sure to stretch out your muscles so they don’t get tight again.

How To Regain Flexibility Over 50 Get Healthy U

Side Bend

Side BendSide bend is a yoga asana that is performed by bending the body to one side. This asana is commonly used in vinyasa yoga, but it can be done in many other styles of yoga.

Side bend benefits

Side bends help to open up the hips and groin, which improves posture and alignment. Side bends also stretch out the spine, which can help relieve stress and tension in these areas. They improve flexibility and range of motion by stretching the hips, hamstrings and quads. Side bends also increase circulation throughout your body and increase oxygen flow to your muscles.

How to do a side bend

Step 1: Lie on your back with your legs straight out on either side of you with your feet together or just slightly apart (the distance will depend on your flexibility). Place your hands on the floor under your shoulders with elbows pointing toward each other.

Step 2: Inhale deeply through your nose so that you relax into the stretch while engaging all of your abdominal muscles. When you feel ready to exhale slowly squeeze all of those abdominal muscles at once (a “squeeze”). Then relax completely before returning to starting position by lifting up off the floor using arms

 

Pigeon Pose

Pigeon RosePigeon Pose is a backbend, a deep twist, and an arm balance. It’s also known as the “bird of paradise” pose because it resembles the pose of a pigeon, who spreads its wings to fly.

The basic pose is performed in three stages:

Stand with your feet hip-width apart and your arms outstretched in front of you, palms down. Inhale and raise your arms toward the sky; exhale and bend at the waist backward. As you do this, press the bottoms of your feet into the ground, lift your tailbone up toward the ceiling (concentrating on stretching your hamstrings), and straighten and open through your chest. This stretch will help to relieve tight lower back muscles.

Turn to face away from your feet (keeping them planted firmly on the floor) and hold for 30 seconds to one minute as deep as you can go without rounding your spine. Hold for five breaths or more if possible before you release back down into Pigeon Pose with knees bent underneath you (with toes pointed forward).

 

Downward Dog

Downward DogDownward Dog is a pose that brings the soles of your feet together in the middle of your mat, palms faced down and fingers spread wide. The pose is named for its resemblance to the shape of a dog’s rear end.

Downward Dogs are typically done with a straight back and hips, but you can modify this pose for comfort or injury by bending your knees and leaning forward.

Downward Dogs are an excellent way to lengthen the spine and increase flexibility in the hips, lower back, shoulders and feet.

Because Downward Dogs stretch out all parts of the body at once, they’re great for warming up before a strength workout or as a pre-workout warmup.

 

Runner’s Lunge

Runners LungeThe Runner’s Lunge is a great way to strengthen your core, improve balance and posture, and loosen up the lower back. It’s also a great way to get you active without having to do any heavy lifting or running.

Step 1: Stand with your feet slightly wider than shoulder width apart, toes pointed outward.

Step 2: Take a big step forward with one foot and lower your body until you’re in a deep squat position. Keep your knees soft as you lower down and make sure your shoulders stay over your hips as you lower yourself.

Step 3: Push through both legs as you raise yourself back up to standing position by extending both legs out straight behind you. Make sure that the top of your head stays even with the top of your knees (or slightly behind them). This will help keep proper alignment throughout the exercise.

Step 4: Repeat on the other side!

 

Yogi Squat

Yogi SquatThe Yogi Squat is an exercise that helps strengthen your hips, legs and glutes, which are all important for maintaining a healthy body and good posture.

The Yogi Squat is performed by sitting on the ground with one leg extended out in front of you. Your other leg should be bent at the knee and placed behind you. You should be sitting up straight, but not too tall. The knees should be bent to 90 degrees and your feet flat on the ground. This position is called a “half-kneeling” pose.

1. Sit on the floor in a cross-legged position with your legs extended straight out in front of you and your feet together.

2. Bend your knees and lean forward from the hips without bending at the waist, bringing your torso down toward the floor.

3. Inhale as you come up from the squatting position; exhale as you return to the starting position with control and balance.

 

Happy Baby

Happy Baby1. Bring your hands together in front of your chest and say “Happy Baby” as you make a circle with your thumbs and forefingers.

2. Bring your hands together in front of your chest and say “Happy Baby” as you make a circle with your thumbs and forefingers and wiggling them back and forth.

3. Bring your hands together in front of your chest and say “Happy Baby” as you wiggle both index fingers back and forth while making circles with them.

4. Bring your hands together in front of your chest, then touch the tips of each finger to the next one, saying “Happy Baby” as you do so.

5. Bring both hands up to shoulder height and say “Happy Baby” while waving them around in front of you like an airplane propeller!

 

Pyramid Pose

Pyramid PosePyramid Pose (Setu Bandha Sarvangasana) is a seated forward bend that can be done in many variations. This pose opens the hips, shoulders, and chest while relieving stress on the lower back.

Begin by sitting on your mat with a block or blanket under your hips and knees. Bring both legs out in front of you, perpendicular to the floor. Sit upright and fold forward over your legs so that they form a diamond shape with your hands on the floor.

Press into your feet as you lift your chest up toward the ceiling. If you can’t quite get there yet, keep pressing through your hands until you feel a stretch in your upper back and neck. If needed, use a strap around your waist to help support yourself as you press up deeper into the pose.

Hold for 30 seconds to 1 minute before lowering back down to the starting position, releasing tension from all sides of your body through held breaths or through physical manipulation if possible (such as folding forward).

 

Cat Pose

Cat PoseThe cat posture is the position in which a cat holds its body. It can be used to describe the way a cat holds its body, as well as its general appearance. This is a list of common cat posture movements:

Kneeling Position. This is when a cat is standing with their back straight and head held high, with their paws on the ground.

Oblique Position. The oblique position involves a cat standing with their back arched backwards and tail held high.

Crouching Position. In this position, a cat will rest all four paws on the ground while keeping their head low and tails curled up behind them.

 

Cow Pose

Cow PoseThis pose stretches and tones the hips, thighs and buttocks. It also improves balance and concentration.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles and then gently lift your hips off the floor by rolling them in toward your navel. Ground down through your heels, pressing into the floor as much as you can while keeping a slight bend in your knees.

2. Press both palms down into the floor behind you, lifting up through your elbows to straighten out your arms and shoulders. Lift up through each vertebra in turn until you feel a stretch along the lower back of each leg from top to bottom (the quadriceps). This stretch will be felt most strongly at the hip sockets.

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