Exercises for loosening joints

[DaveC426913]

TL;DR Summary

I am looking for a discipline that benefits joints, as opposed to weight-training, muscle-building or cardio exercises

I've crossed the threshold into 60 now, and my warranty has expired.
I'm OK muscle-wise and stuff - where I'm not OK is in the stiffness of my joints.
My shoulders in particular are stiffer than they ought to be, but my neck and hips are too.

I do not have arthritis, and I do not have pain (unless I over-torque my shoulders) but tasks like donning a sweater or looking over my shoulder elicit grunts and groans, as does getting up from a chair after a long while.

(I guess my hips and knees can't be that bad, since I routinely sit in the lotus position in my office chair - much more comfortable than feet-on-floor.)

I am looking for a regimen that will help me loosen my joints. I suspect yoga is the way to go, but that's me on the outside looking in; I'd prefer to hear from people having success.

 

[pinball1970]

TL;DR Summary: I am looking for a discipline that benefits joints, as opposed to weight-training, muscle-building or cardio exercises

I've crossed the threshold into 60 now, and my warranty has expired.
I'm OK muscle-wise and stuff - where I'm not OK is in the stiffness of my joints.
My shoulders in particular are stiffer than they ought to be, but my neck and hips are too.

I do not have arthritis, and I do not have pain (unless I over-torque my shoulders) but tasks like donning a sweater or looking over my shoulder elicit grunts and groans, as does getting up from a chair after a long while.

(I guess my hips and knees can't be that bad, since I routinely sit in the lotus position in my office chair - much more comfortable than feet-on-floor.)

I am looking for a regimen that will help me loosen my joints. I suspect yoga is the way to go, but that's me on the outside looking in; I'd prefer to hear from people having success.

Swimming is good for exercising without stress on your joints.

 

[pinball1970]

TL;DR Summary: I am looking for a discipline that benefits joints, as opposed to weight-training, muscle-building or cardio exercises

but tasks like donning a sweater or looking over my shoulder elicit grunts and groans, as does getting up from a chair after a long while.

What are you like stretching? One muscle at a time? It hurts a bit but it hurt in my 20s.

 

[PeroK]

TL;DR Summary: I am looking for a discipline that benefits joints, as opposed to weight-training, muscle-building or cardio exercises

I've crossed the threshold into 60 now, and my warranty has expired.
I'm OK muscle-wise and stuff - where I'm not OK is in the stiffness of my joints.
My shoulders in particular are stiffer than they ought to be, but my neck and hips are too.

I do not have arthritis, and I do not have pain (unless I over-torque my shoulders) but tasks like donning a sweater or looking over my shoulder elicit grunts and groans, as does getting up from a chair after a long while.

(I guess my hips and knees can't be that bad, since I routinely sit in the lotus position in my office chair - much more comfortable than feet-on-floor.)

I am looking for a regimen that will help me loosen my joints. I suspect yoga is the way to go, but that's me on the outside looking in; I'd prefer to hear from people having success.

One option is Body Balance, which is mainly dynamic yoga. The set routine (that changes every few months) has advantages over an ad hoc yoga class. Also, it's designed with options for all levels - so you don't end up trying the impossible.

https://www.lesmills.com/uk/workouts/group-fitness/bodybalance/

If your local gym doesn't offer classes, you can find routines on YouTube. This is a good starter, for example:



You can do as much of it as you are able to begin with.

 

[DaveC426913]

Right. Venue.
I will probably do this at home. Not looking for classes or pools. I mean, I might do a pool once a week, but not daily or semi-daily.

 

[jim mcnamara]

Consider chair yoga... asmy.org.au

All no cost or obligation.

In the US PT's (physical therapists) often train older patients in chair yoga as an enduring solution to problems like yours. Training takes a few weeks but usually requires insurance overage. I think you are in Canada... so I know close to nothing about insurance there.

 

[Steve in Oregon]

Consider Feldenkrais movement learning as a modality. For example, One practitioner's Youtube channel:
https://www.youtube.com/c/TaroIwamoto

 

[DaveC426913]

Consider chair yoga... asmy.org.au

Chair yoga? I'm not infirm...

In the US PT's (physical therapists) often train older patients in chair yoga as an enduring solution to problems like yours.

I need a PT? Isn't it just a sequence of movements? This seems to be one of the few things that one might be able to pick up from a Youtube video.



Apologies to all; I don't mean to sound like I'm denigrating your offers of help. I guess I thought I would just be getting a different kind of suggestions. Maybe that's why I've been stuck.

 

[Hornbein]

I don't have stiff joints. Are you sure it is the joints and not weak muscles? Everyone grows feeble with age. Exercise is important in old age, especially for shoulders as they are held together with muscle.

When I was young I could do 20 pullups without any training. Recently I was able to do but one. After training I can now do four.

The US is a good place to go to a physical therapist or gym to get an exercise program. I can't stand gyms or much in the way of routine so I do it myself, preferably outdoors.

Even it it truly is stiff joints, then AFAIK there is not much you can do aside from stretching and exercise. Some people take chondroitin but I'm sceptical as to whether that does any good.

 

[Hornbein]

I need a PT? Isn't it just a sequence of movements? This seems to be one of the few things that one might be able to pick up from a Youtube video.

Sure, it isn't rocket science. A PT is more targeted towards your weak spots and should be more complete. Youtube could be some doofus. Or maybe not. The important thing is that you do SOMETHING. Motivation and persistence is what matters.

 

[BillTre]

A roommate I had in grad school showed me how gymnasts increase their flexibility.
Flex a joint as far as you can.
Contract the stretched muscle in resistance in the position of extreme flexure.
Relax muscle.
Repeat.
You will be able to bnend your joint further.
This works with muscle limitations, not with problems with the joints.

This really works. I have used this method.

 

[berkeman]

A Physical Therapist PT is more for helping with injury repair strategies. A Personal Trainer PT is for learning how to stretch and exercise correctly so that you get improved range of motion and better athletic performance, while avoiding injury.

I know first hand that incorrect stretching can destabilize joints, so it's best to discuss stretching with a Personal Trainer. There are also some lifts that are bad for your joints (like doing deltoid lifts with dumbbells directly out to your sides with your hands in the pronate position). Our company used to have a Personal Trainer stop by our gym once a week for an hour group session with any employees that wanted to attend. He was full of great tips and exercise suggestions.

@DaveC426913 -- I'd recommend that you sign up for a couple sessions with a local Personal Trainer to discuss your goals and get some good (reliable, safe) stretching and exercise suggestions.