Everyone knows that movement, exercise, and yoga are recommended to maintain strength and flexibility, and also reduce joint and muscular pain which are common as we approach menopause. But here’s a fact that might surprise you: even light movement, like just stretching for 10 minutes, have been shown to reduce other menopausal symptoms.
In a 2016 study, researchers assigned a group of women between ages of 40-61 into two groups: a stretching group and a control group. The stretching group participated in a 3-week intervention program that involved 10 minutes of daily stretching, just before bedtime. The control group was assigned to a waiting list. The stretching program was designed to be performed just before bedtime to relax and to induce sleep, and to also allow participants to take part in the program if they lacked time to exercise during the day. After 3 weeks, menopausal symptoms were evaluated for both groups. Researchers found that menopausal symptom scores significantly decreased in the stretching group compared to the control group.
To help bring the benefits of stretching to the Caria community, we’ve launching a new feature now available on the homepage! Follow instructors Cheryl and Libby on guided sessions for total-body stretches that you can perform easily without any equipment. To get started, choose any video from the new homepage section called ‘Nightly Stretch Routine’. Although recommended to do at night, feel free to adapt to your own schedule – the important thing is to be consistent on a daily basis in order to feel the benefits.
Comment below to share how it goes!
Community comments
18Real experiences shared by the community, from the original discussion to today.
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May4 years ago
So excited about this. Going to try it tonight!
Kenny bad man3 years ago
Saved by grace
Jo4 years ago
Looking for any source of motivation so this helps
Nikki4 years ago
Just tried one of the videos, very calming and helping to loosen up my tight neck and back. Looking forward to trying more
Angela4 years ago
Brilliant resource. Thanks for making this available ?
Ml4 years ago
I have tried the stretching for several weeks now and I can feel the benefits
Katieb4 years ago
Amazing!
CECILIA BARRECA / ITALY4 years ago
nightly yoga stretching exercises are absolutely helpful. well and clearly explained. thanks to Cheryl, Lily, and to all of you. please share more classes!
Irene4 years ago
Thank you for this, it’s been a little stop and start for me while changing my routine. Getting there and I find this helpful Thank you
Kat3 years ago
Can’t wait to kick off the stretching !
Faz3 years ago
I can do this.
Nicki E3 years ago
So interesting and definitely going to try.
Seca3 years ago
Thank you for this info
Bev2 years ago
Great!!!
Lolly2 years ago
I just found this app. I’ve been getting the most intense hot flashes & no one seems to relate to me, I live w 2 males, son & husband. It’s so frustrating and it’s ruining my life. I’m taking Amberin and though it helps for a month or so it stops & I have to switch it up. Sorry. Rambling. Just so excited to be here.
Lisa Douglas1 year ago
I am in a wheelchair only got one leg I’ve got my right leg had cancer in left leg
Homesick on the east coast10 months ago
Just tried the stretching video, and it was so helpful! I hope to remember to repeat nightly and help my body get the movement that it needs.
Anonymous7 months ago
I’m happy to do this