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HOW TO TACKLE THE ROUTINE 

• Aim for consistency NOT intensity: JUST 5–10 minutes of gentle stretching (about five or more times per week) can support flexibility and stress relief in this life stage.

• Focus on 3 the key areas that tend to tighten in menopause: Hips, lower back, chest and shoulders.

• SLOW and CONTROLLED movements never forcing into pain.

So a 10‑minute wind‑down, just a simple bedtime stretch ritual at night can improve sleep and mood.

Stand in a doorway and bring one forearm up so your elbow is about shoulder‑height Place your forearm and palm on the doorframe or wall. 

Step the same‑side foot slightly forward. 

Gently lean your chest forward until you feel a stretch across the front of your shoulder and chest, not in the joint.  

Keep your spine long, ribs soft, and avoid jutting your chin forward.

Sit toward the front of a chair, feet flat. Place your right ankle across your left knee so your legs make a loose “4” shape.

Flex the right foot gently (to protect the knee).

Sit up tall, lengthening through your spine. Return to upright and place the foot back on the floor, then repeat on the other side

Lie on your back with your knees bent and feet flat on the floor or mat.

Bring both knees together and draw them gently in toward your chest.

Open your arms out to the sides in a “T” or cactus shape, palms up.

Slowly lower your knees to one side, only as far as feels comfortable, keeping both shoulders as close to the floor as possible.

Turn your head in the opposite direction of your knees if that feels okay on your neck.

Breathe into your belly and lower ribs for 20–30 seconds, letting your back muscles soften with each exhale.