That creaky, slow feeling when you first get out of bed is something most adults know well. Overnight your joints stay still for hours, the fluid that cushions them thickens slightly and your muscles cool down. A short stretching routine helps warm everything up again so you can move freely.
Start before you get out of bed
Lie on your back and gently pull one knee towards your chest, hold for a few slow breaths, then switch sides. Next, let both knees fall softly to one side and then the other to ease your lower back. Finish by reaching your arms overhead and lengthening through your fingertips and toes.
A simple standing routine
- Neck rolls: slowly tilt your ear towards each shoulder, then nod gently up and down.
- Shoulder circles: roll your shoulders forwards and backwards to release the upper back.
- Side reach: raise one arm and lean gently to the opposite side, then switch.
- Hip circles: with hands on hips, draw slow circles in each direction.
- Calf stretch: step one foot back, press the heel down and lean towards a wall.
Tips to make it easier
Move slowly and breathe steadily, stretching should feel like gentle tension, never sharp pain. A warm shower before stretching can help, and staying active through the day reduces stiffness the next morning. Drinking water and keeping a comfortable bedroom temperature can also make a difference.
Gentle and regular beats hard and occasional. Your joints love a daily routine.
When stiffness needs a closer look
Morning stiffness that lasts a long time, joints that look swollen or warm, or pain that wakes you at night can be signs of arthritis or another condition. Our joint and bone health team can examine you, explain what is happening and build a plan to keep you moving comfortably.
This article is for general information and does not replace advice from your own doctor.