Joint Pain - The Simple Stretches to Improve Flexibility and Improve Joint Health

I don’t know about you, but I used to vow that I would never get old. When you’re in your twenties or thirties, it seems you have eons before you hit your fifties. Then BOOM, suddenly you’re celebrating the big five - O! Then you notice that joint pain and a lack of flexibility. Bending down to pick things up comes with an accompanying groan or a clutch to your lower back. You start to avoid things you used to like doing and gravitate towards options that involve less of a physical output, always taking the path of least resistance.

Chances are that if you’re recognising this in yourself, it’s time to be proactive and invest every day in your health, particularly if you want to stay mobile and independent. Joint pain, stiffness and a reduced range of motion can significantly impact your daily activities and quality of life. You could have another fifty years ahead of you, wouldn’t you want it to be as fulfilling as possible?

The good news is that you have the power to make a difference to how you feel by incorporating movement and a few stretches into your daily routine. You can improve your flexibility, reduce joint discomfort, and keep moving with ease. Stretching not only alleviates stiffness but also boosts circulation, increases mobility, and supports joint health, all the things you need to stay active and independent for decades to come.

Why Flexibility Matters for Joint Pain

As we age, it’s completely natural for our bodies to change: decreased bone density, reduced flexibility and declining mobility are all common. This gradual loss happens due to factors like reduced collagen production, changes in muscle mass, and the effects of menopause. If you have an elderly pet, you can see the changes happen before your very eyes. Suddenly they aren’t as keen to go out for a walk or may need to be be lifted into the car. In one of my own dogs, I can really see it in the muscles on her back legs.

For women over 50, these changes can lead to joint stiffness, reduced range of motion, and an increased risk of injury. This is why maintaining flexibility becomes even more crucial as we get older—it supports joint health, improves mobility, and helps us stay active.

When you stretch regularly, you are not only enhancing the range of motion in your joints but also reducing joint strain. With supple muscles, your movement becomes more efficient and reduces the chances of pain and injury. And when you move and stretch, you’re telling your brain that you still need your joints. This encourages the production of synovial fluid, the lubrication found in the joint capsules that allows the moving parts to glide over each other smoothly, allowing you to move more freely and comfortably in your daily activities.

Benefits of Stretching for Joint Health

Increases Blood Flow to Joints 

When you stretch and move, you increase blood flow, which brings essential nutrients and oxygen to your joints. A common cause of joint pain and stiffness is inflammation and this enhanced circulation can help reduce it. Bringing fresh blood in is like bathing your joints in goodness! Motion is the lotion of life!

Enhances Mobility

Good mobility is the key to a long and independent life. You only get good mobility when you continually use and stretch your body, because this improves flexibility and creates a greater range of motion in the joints. This means that you can carry out activities like reaching for something on a high shelf or bending down to pick something up with ease. Not needing assistance with every day tasks means you stay independent.

Reduces Stiffness

Stiffness is a common complaint for women over 50, especially in the morning or after long periods of inactivity. If you start to feel stiff and get that dull ache, that’s you body sending you a message that it’s time to move. And nothing feels better than a good stretch, alleviating that tension in the muscles around the joints, allowing them to relax and become more pliable.

Eases Chronic Pain

For those dealing with chronic conditions like arthritis or other joint-related issues, regular stretching can provide significant relief. When you stretch out the muscles and to some degree the tendons, this helps reduce pressure on the joints themselves. Reduced pressure means reduced pain. Stretching means you pay more focussed attention to your body. The more close attention you pay, the more body awareness you develop. And this is a helpful tool in pain management.

Try this somatic practice on my YouTube channel for upper body awareness and pain management:

Best Times to Stretch

Morning Stretches

One of the best ways to loosen stiff joints is a good morning stretch. The process of stretching to your level, holding it, then releasing slowly is known as pandiculation. We see our pets so it all the time (hello downward dog and upward dog!) This movement feels so good and is often something we do intuitively. During the night, your body naturally stiffens and a good morning stretch helps increase circulation, lubricate the joints, and release any tension that may have built up overnight. It doesn’t have to be a full blown yoga class to feel good, just simple neck stretches, shoulder rolls and gentle twists can wake up the body and get your joints moving, reducing stiffness and discomfort as you begin your day. However, I advise to be upright for about 20 minutes before doing anything vigourous. This is because overnight the ligaments along the spine ‘creep’ and it takes a while for them to return to their normal shape. Waiting means you decrease the risk of injury.

Post-Exercise Stretches 

Stretching after exercise has two main benefits. Firstly you release the tension built up during your workout. This prevents your muscles from tightening, helps reduce the risk of injury and ensures you maintain flexibility and good range of motion. Secondly, stretching helps activate the parasympathetic nervous system (the rest and digest tone), bringing about a sense of calm to the body and reducing the secretion of stress hormones. You need to be in the parasympathetic tone in order for your body to repair and restore itself, crucial for healthy joints.

Before Bed Stretches

Adding stretching into your bedtime routine can help you relax and go to bed stress-free. When you are in a chilled state, and not gripping in your body, it can help reduce overnight joint stiffness. Stretching before bed can help iron out any of the kinks of the day, helping you calm the body and mind, making it easier to relax and drift into a restorative sleep.

Simple Stretches to Improve Flexibility and Reduce Joint Pain

Sometimes you don’t even realise where you’re stiff in your body. This happened to me when I went to a yoga class after years of long distance running. I couldn’t even sit cross legged on the floor! I had no idea that I had stiff hips until I realised I had virtually zero external rotation.

An idea of where to start is this brilliant mobility routine I posted on my channel. It starts at the feet and works up to the neck and can bring awareness to those parts that are stiff. Then you can decided where to focus.

Here are some easy stretches you can do:

   1. Seated Forward Bend

• Targets: Hamstrings, lower back, and hips.

• Benefits: Relieves tension in the spine, stretches hamstrings, improves hip flexibility.

• Tip: Think about bringing the belly to the thighs, rather than grabbing the feet (fold at the hip crease not rounding forward in the upper back)

   2. Cat-Cow Stretch

•    Targets: Spine, shoulders, and hips.

•    Benefits: Increases flexibility in the spine, relieves back tension, promotes better posture.

  3. Shoulder Rolls

• Targets: Shoulders and upper back.

•  Benefits: Reduces tension in the shoulders, improves range of motion.

   4. Figure-Four Stretch

•  Targets: Hips, glutes, and lower back.

•  Benefits: Opens tight hips, alleviates lower back pain, promotes better hip mobility.

• Tip: Keep the foot flexed and the ankle active (on the figure four leg) as this protects the knee and ensures the stretch is coming from the hip and not the ankle

   5. Standing Quad Stretch

•   Targets: Quadriceps and hip flexors.

•   Benefits: Eases knee pain, improves hip flexibility, and supports joint function.

   6. Wrist and Ankle Circles

•   Targets: Wrists, ankles, and lower legs.

•   Benefits: Increases flexibility and mobility in wrists and ankles, reduces joint stiffness.

   7. Chest Opener Stretch

•   Targets: Chest, shoulders, and upper back.

•   Benefits: Improves posture, opens tight chest muscles, and relieves tension in the upper body.

How to Incorporate Stretching Into Your Daily Routine

Adding stretching into your daily routine doesn’t have to be time-consuming or complicated. If you’re familiar with the concept of ‘habit stacking’, you can add your stretch onto an already established habit. For example, you can stretch right after making your bed in the morning. Make it as an essential part of your day, that is non-negotiable, like brushing your teeth.

When you stay consistent and set aside just a few minutes each day, it will become a regular habit that you don’t even have to think about.

Start with a few minutes. Notice where you’re holding the most tension. Usually we hold it in the neck, shoulders, hips and lower back. Focus on these areas first and then over time, as you become more comfortable, you can gradually increase the length and intensity of your sessions.

Try and combine stretching with other low-impact activities like walking or swimming. Together, they form a well-rounded approach to maintaining flexibility, reducing joint pain, and keeping your body moving smoothly as you age.

Final thoughts on Stretching and Joint Pain

Ageing is inevitable, but having a stiff and inflexible body isn’t. Regular stretching and movement will allow you to continue enjoying the activities you love. By incorporating simple stretches into your daily routine, even for just a few minutes, you can make a significant impact on how your body feels and moves.

Start small, stay consistent, and soon you'll notice the benefits of improved flexibility and reduced discomfort.

Next Steps

Follow me on YouTube for tons of mobility, flexibility and strengthening classes for women over 50. Here is a great class for lower body stretching when you feel tight:

Click here for my free limited series Secret Podcast all about joint health, mobility, mindset and motivation for women over 50. Get the keys to pain-free movement just listening in your car, whilst doing the housework or commuting to work!

And if you're interested in one-on-one support, I’m a certified Goal Success coach. Let’s work together to make your next chapter the best one yet. You deserve to live a life full of health, vitality, and joy—let’s make it happen.

Remember, it’s never too late to make your health a priority. You’re worth it!