Joint pains - inner workings on why it happens during menopause

 

Having joints that snap, crackle and pop like rice krispies is a common complaint — especially when we get older.

Unfortunately, joint pains are known to worsen during menopause, which may cause joint pain that can affect the knees, shoulders, neck, elbows, or hands. 

You might notice that your old joint injuries may begin to ache, and as time goes on, you may start to notice that you feel more aches and pains in the affected areas than you used to. 

Stretch #2: Leg Extension

• Stay seated on a chair. 
• Raise your foot off the floor until your leg is straight (or as far as you can comfortably straighten it) without locking your knee. 
• Then slowly lower. 
• You can alternate legs or do all reps with one leg and then switch.

Stretch #3: Ankle Circle

• Stand feet shoulder-width apart. 
• Arms bent at your sides at a 90-degree angle. 
• Rotate your torso and shoulders side to side.
• Look in the direction and pivot your feet when you twist.

Static Stretching
With static stretching, you hold a stretch for 30 to 60 seconds. You may feel some mild tension, but there shouldn’t be any pain.

You don’t have to do all the moves. If it hurts, skip it.

Stretch #4: Arm Raises

• Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension.
• Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.
• Bring your left hand up to gently pull your right elbow downwards.
• Hold this stretch for 30 to 60 seconds before switching arms.
• Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.

Stretch #5: Neck Tilt

• Sitting or standing, slowly lower your right ear toward your right shoulder. 
• Place your right hand on the side of your head and gently pull for 30 to 60 seconds.
• Return to center. 
• Repeat the process for the other side.

 

 

Stretch #6: Seated Butterfly Stretch

• Sit on the floor with your back straight and your abs engaged.
• Place the soles of your feet together in front of you. Let your knees bend out to the sides.
• Place your hands on your feet as you pull your heels toward you, letting your knees relax and inch closer to the floor.
• Take a deep breath, and hold this pose for 30 to 60 seconds.
  

 

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