Bệnh phụ khoaBệnh sản phụ khoaCác bệnhSức Khỏe

Stretching every night helps treat menopause

Regular practice of bridge pose and thigh stretching exercises every night will help women repel menopause in old age.

Menopause can be accompanied by a number of physical changes or symptoms including hot flashes, night sweats, vaginal dryness, and sleep and emotional disturbances. After menopause, the risk of various health problems such as heart disease, osteoporosis increases. To relieve and prevent menopausal symptoms, the best way is to exercise. In particular, just a few seemingly simple stretches can help women repel menopause early.





Stretching with the bridge pose brings a lot of benefits to women.  Photo: Freepik

Stretching with the bridge pose brings a lot of benefits to women. Image: Freepik

Benefits of stretching

A study published in Reuters (UK) shows that stretching can help treat menopause in women. This study was conducted on 40 Japanese women aged 40-61 years old and divided into two groups. Group one of 20 people was assigned to do 10 minutes of stretching before sleeping. Group two will be less active than usual.

After undergoing a three-week assessment of menopausal symptoms, psychological well-being and physical pain, the results showed that group one had improved menopausal symptoms such as hot flashes and sleep disturbances. , mood swings and chills. Meanwhile, group two remained the same.

According to Dr. JoAnn Pinkerton – CEO of the American Menopause Association, a sedentary lifestyle has been shown to be harmful to physical and mental health, increasing hot flashes. “If women walked lightly for 30 minutes a day and did 10 minutes of stretching exercises, it would improve health, menopausal symptoms, mood, cognition, and sleep quality,” said JoAnn Pinkerton. said more.

How to exercise for middle-aged people

According to WHO and CDC recommendations, middle-aged women should get at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise each week. In middle age, it’s important to incorporate stretching both before and after physical activity, to better prepare the body for a vigorous workout. Here are some easy stretching exercises to do at home that don’t take too much time.

Stretch the triceps

Overhead triceps stretch works to stretch the muscles in the arms effectively. To do this move, you need to raise your left hand high and then lower it behind your head. Then, use your right hand to push your left elbow down so that your palm is in the middle of your back. Try to hold for 30 seconds, repeating about 2-3 times on each side.

Thigh muscle tension

Standing Quad Stretch is a movement that helps women relax the thigh muscles and circulate blood, thereby repelling pain in the knee joint. First, bend your right knee and grab your right foot or ankle from the outside. Then, pull the leg towards the right buttock and keep the leg there and count to 10. The practitioner pays attention to keep the body upright, the head and shoulders are in line with the hips, repeat 3-5 times before switching sides.

Bridge pose

Bridge pose not only works the glutes, but also the back and abs. To do this move, you need to lie on your back on the floor. Then, place your feet hip-width apart, perpendicular to the floor, hands relaxed along your body and palms facing the floor. Then, slowly raise your hips so that from your shoulders to your thighs there is a straight line. Next, the practitioner should squeeze the glutes and hamstrings, holding for about 5 breaths. Finally, you lower down and repeat the movement 10-15 times.

Huyen My (According to Reuters, Prevention)

You are reading the article Stretching every night helps treat menopause
at Blogtuan.info – Source: vnexpress.net – Read the original article here

Back to top button