The benefits of Yoga have long been known as this ancient modality has helped many people to vibrant health. But how does a senior with arthritis benefit from this technique too? Well this article will inform of the best techniques to use and how to ease the pain and increase mobility using yogic exercises. Yoga for seniors with arthritis is one of the most beneficial techniques to help aid mobility and functional movement patterns helping overall wellbeing.
Yoga Offers Great Benefits For Over 50
Yoga is a popular technique practiced by millions of people around the world. As a whole, Yoga is a physical and spiritual practice which helps one to find inner peace and develop a healthy heart. For seniors who have arthritis, Yoga can be a great way to maintain flexibility and full mobility. With the practice, it will help them to prevent joint pain as well as decrease pain from swelling and joint stiffness. Seniors can incorporate yoga as an effective way to ease joint pain from arthritis within the body.
Yoga With Arthritis Pain
Now its understandable that many yoga movements will cause pain to those who suffer from arthritis but navigating the right exercises is paramount to benefit right. The best exercises for those with arthritis are those that come from the kneeling and seated postures as these help to stretch the hip flexors and lower back as well as improve posture. Plank poses can also be done as they will help to strengthen the core and prevent further injury. With correct form, there is no reason why a senior should have pain all day long due to arthritis. Chair yoga for seniors with arthritis is a proven to be extremely beneficial as you will read next.
This Type Of Yoga Eased Arthritis Symptoms In Study
This study found that just eight weeks of chair yoga reduced pain in people suffering from arthritis.1 Chair yoga is a form of yoga that involves sitting in a chair, standing up and performing yoga poses while holding on to the backrest. There are many different types of chair yoga but the study found that this one caused the least amount of pain compared to other types of chair yoga. This is why practicing yoga for seniors with arthritis is effective at relieving pain.
Try These Amazing Chair Yoga Poses
1. Seated Cow and Cat Pose (bitilasana and marjaryasana) In the seated cow pose, one must sit with legs crossed and hands on the knees. The chest will stick out as one looks up to the ceiling. Then you’ll bring your chin towards the throat and slowly lower into a cat pose with straight arms until you can fully extend them out in front of you. Hold for a few breaths before returning to the starting position.
2. Seated warrior (virabhadrasana II) In the warrior pose, one must sit on the edge of a chair with legs bent. The soles of your feet should be flat on the floor. Then you’ll raise your arms to chest level and straighten out the spine by leaning forward slightly. Hold for a few breaths before returning to the starting position.
3. Seated forward bends (padahastasana) In the seated forward bend, one must sit on the edge of a chair with legs bent. The soles of your feet should be flat on the floor. Then you’ll raise your arms straight up above your head and lean forward slightly. Hold for a few breaths before returning to the starting position.
4. Forward bends (paschimottanasana) In the seated forward bend, one must sit on the edge of a chair with legs bent. The soles of your feet should be flat on the floor. Then one must lean forward slightly while still keeping the feet flat on the floor. Hold for a few breaths before returning to the starting position.
5. Standing forward bends (ardha chandrasana) In the standing forward bend, one must stand on the edge of a chair with feet flat on the floor. Then raise both arms up until the chest faces the ceiling and lean forward while still keeping the feet flat on the floor. Hold for a few breaths before returning to the starting position.
6. Extended triangle (utthita trikonasana) In the extended triangle pose, one must place hand on the edge of a chair with feet flat on the floor. Then extend one leg out to form a straight line with another extended hand. The other hand will be positioned below the belly button and this arm should be bent. Hold for a few breaths before returning to the starting position.
7. Extended side angle pose (ottahastasana) In the extended side angle pose, one must place the hands on the edge of a chair with feet flat on the floor. Then bend one leg and place it next to the other leg so that both legs form a straight line. The upper arm should be stretched out to form a triangle between fingers and toes. Hold for a few breaths before returning to the starting position.
8. Seated twists (gamakaposana) In the seated twists, one must sit on the edge of a chair with feet flat on the floor. Then bend both legs and bring them towards each other so that they form a straight line. The upper arm should be stretched out to form a triangle between fingers and toes. Hold for a few breaths before returning to the starting position.
9. Knee to chest pose (Padanghustasana) one must lie down flat on the floor with a towel beneath the knees. Then raise both legs and bring them towards your chest. Hold for a few breaths before returning to the starting position.
10. Child’s pose (balasana) In this position, one must kneel down on the floor with knees touching and hands resting on toes.
Chair yoga for seniors with arthritis is a comforting and relaxing experience and other exercises can help to boost mobility and strength.
Hot Yoga Can Help Arthritis Pain
Hot yoga is a type of yoga that is performed in a heated room and thus creates a hot and humid atmosphere. It is also known as Bikram yoga and the poses are done in a series of 26 or 108 poses that repeat themselves. Sufferers of arthritis often experience pain due to inflammation, muscle stiffness and swelling. Hot yoga can help to reduce these symptoms by increasing circulation and reducing joint pain.
This type of yoga for seniors with arthritis can be beneficial if hot temperatures can be handled. Many practicers of this yogi format speak highly of how good their joints felt after being warmed up. The benefits of this practice have been studied extensively at the Hopkins Centre.
Yoga Is Effective And Beneficial For Seniors With Arthritis
As it is easy to see yoga is a great way to ease joint pain caused by arthritis. All that is needed is an open mind towards yoga and it can help seniors to be pain free and mobile again. With the right poses, yoga can even cause a decrease in pain from swelling which is beneficial to those suffering from osteoarthritis.
It should also be noted that meditation, breathing techniques and chanting are important parts of yoga. These three parts should also be practiced by seniors with inflammatory conditions to help them better manage their pain. As for length it should be at least 15 minutes to reap the benefits of this ancient practice on top of yoga for seniors with arthritis.
Add In Breathing Exercises For Reduced Inflammation
This practice is especially popular with people practicing meditation. The idea is to focus on the breath which will take the mind off the pain in the body. As a result, it reduces stress levels along with inflammation levels in the body. This helps reduce joint pain and stiffness making this breathing technique great for seniors dealing with arthritis. Yoga for seniors with arthritis is not the only beneficial exercise modality to lower inflammation and such breath work teachers like Wim Hof can help ease pain.
Box Breathing: Box breathing is a form of controlled breathing used to reduce stress and relax. Breathe in and out slowly from your nose. Inhale for four seconds, hold for two seconds, exhale for four seconds, hold for one second, then start over again. You can also use a five-second inhale-five-second hold pattern as well as a three-second inhale-three-second hold pattern.
4-7-8 Breathing: In this exercise, exhale most of your breath and then inhale for four counts, hold your breath for seven counts, and exhale for eight counts. It is important to keep the mouth closed during these exercises and inhale through the nose. This type of breathing exercise is beneficial in conjunction with yoga for seniors with arthritis.
Belly Breath: In this exercise, exhale most of your breath and then inhale for four counts, hold your breath for seven counts, exhale for eight counts and then start over again. You can also inhale through the nose and keep your mouth closed during these exercises.
5-4-3 Breathing: In this exercise, inhale for five seconds, hold your breath for four seconds and exhale for three seconds. Inhaling through the nose is the best way to breathe when you perform these exercises.
Dietary Additions To Help Seniors With Arthritis
Turmeric: This spice is commonly found in curry and has anti-inflammatory properties. Studies have found that it stimulates the production of antioxidants and also lowers inflammation.
Olive Oil: This can be added to your salads or could be spread on bread instead of butter. It has been proven to reduce pain and inflammation as well as help with joint damage caused by arthritis.
Blueberries: Consuming these berries regularly can improve blood flow and promote healthy muscles and joints.
Bone Broth: A good bone broth has all of the nutrients needed by the body. It is loaded with minerals which are beneficial for joint health. Collagen, glucosamine and other joint building materials are abundant in bone broth but sourcing this from organic produce is important. You can make your own broths or try store bought broths, its a very inexpensive way to get plenty of vitamins and minerals. In fact apart from yoga for seniors with arthritis we believe this is one of the best treatments!
Salmon and Sardines: These fish and other cold water fish are high in omega-3 acids which reduce inflammation and joint damage.
Mono-Unsaturated Fats: These fats are found in oils, olives, fish and avocado. They are anti-inflammatory and help with joint pain.
Cayenne Pepper: This hot and spicy pepper is a great anti-inflammatory and can be added to your meals.
Beef Liver: Liver is high in vitamin A, zinc and copper which helps with joint function and pain.
Anti-Inflammatory Vitamins: These vitamins help fight inflammation and reduce joint pain. Calcium and Omega 3 fatty acids are two of the best sources for these nutrients as they can be found in some foods such as yogurt, salmon, asparagus and almonds.
As you can see yoga for seniors with arthritis is not the only preventative measure as diet can have tremendous impact on our joints and bones.
Useful Supplements For Seniors With Arthritis
Glycine: Glycine is an amino acid shown to reduce pain and help joints move easier. Studies show that glycine helps people with osteoarthritis.
MSM: The best way to get this supplement is in the form of MSM cream. Studies have found that MSM reduces muscle soreness in humans.
CBD Oil: CBD oil has anti-inflammatory properties and can help with many health conditions. Legal in all 50 states it is becoming more popular daily for its versatility and ability to help with many health issues associated with getting older including arthritis. You can find out more about this topic of CBD for seniors here.
Chondroitin: Another supplement that builds cartilage but also does so does it in a quicker time frame than glucosamine. Pain relief has been reported more quickly when using chondroitin.
Glucosamine: Glucosamine is a popular supplement used for pain caused by arthritis. It serves as a building block for cartilage in the body and is useful in helping seniors with arthritis manage their symptoms. According to studies, glucosamine helps to repair damaged cartilage in the body.
Vitamin D: Studies have found that vitamin D has anti-inflammatory properties and can help reduce symptoms of osteoarthritis.
Fish Oils: These contain omega-3 acids which reduce inflammation in seniors with arthritis.
Vitamin B Complex: These vitamins help with inflammation and pain associated with arthritis. They are crucial for the human body to function properly. B vitamins help keep nerves working well, reduce stress levels, promote healthy brain function, improve energy levels and prevent heart disease.
Yoga For Seniors With Arthritis Is A Proven Success
So as you can see chair yoga and other specific movements can tremendously help arthritis and similar conditions. As we age we must put extra emphasis on maintaining flexibility and mobility in our joints and not succumb to stagnant moving patterns and lazy mindsets. Try a chair yoga class online today or view local yoga studios offering classes catered towards seniors. Chair yoga for seniors with arthritis is a proven and beneficial practice to keep vitality and youthful movement in the body and spirits high. All the best to you!