If you wake up feeling stiff, creaky, or achy after 60, you are certainly not alone. It’s a fairly normal part of aging. Mornings used to be pure hell for me until I started doing this simple morning routine. I also added a couple of other cool movements that I’ll add at the end of this article.
Today, I want to share 5 simple movements that will reduce stiffness in the morning and help you go through your day pain-free and happier!
Why does this happen?
As we get older, our bodies naturally go through some changes, and nighttime can be the worst. While we sleep for hours, we aren’t moving around, which means our joints cool down and the fluid inside them thickens up a bit. Plus, our muscles and connective tissues tighten when they stay in one resting position for too long.
All this leads to us waking up stiff, sore and a tad cranky.
Making sure to stay relatively mobile throughout the day is a great way to help reduce the discomfort you feel in the morning. Walking daily is a great way to get in some exercise and keep those joints lubed!
This simple 5-minute morning routine will keep you mobile, flexible and keep morning stiffness at bay.
Check out my new guide on how to reduce pain and inflammation!
Easy morning routine to reduce stiffness
This entire routine, done intentionally and mindfully, shouldn’t take more than 5 minutes. You can also do this in the evening (which is what I do) right before bed. I found this really great video on YouTube and follow it faithfully.
Ankle & Wrist Rolls
Before you even get out of bed, start your morning with this. This gets the fluid moving in your joints before you put any stress on them. It’s one of the easiest movements to reduce stiffness in your hands and feet.
How to do it:
- Lie comfortably on your back.
- Lift one foot slightly off the mattress and slowly rotate your ankle in a wide circle, five times clockwise and five times counter-clockwise.
- Repeat with the other foot.
- Make fists with your hands and gently roll your wrists in both directions for 10 seconds.
- Feel the circulation begin to return.
Gentle Supine Spinal Twist
This is arguably the best way to release tension that accumulates in the torso overnight. It opens up the chest, stretches the back and hips, and acts as one of the best movements to reduce stiffness along the spine.
How to do it:
- Lying on your back, bend both knees and plant your feet flat on the bed.
- Stretch your arms out to the sides, forming a “T” shape, palms facing down.
- Slowly exhale and drop both knees to the right as you gently turn your head to the left. Go only as far as feels comfortable.
- Take three deep, slow breaths here.
- Inhale to bring the knees back to center, and exhale as you drop them to the left and turn your head to the right.
- Enjoy the gentle spinal decompression.
The Knee-to-Chest Hug (For Hips and Lower Back)
Our hip flexors often tighten up while we sleep, pulling on our lower back. Incorporating targeted lower-body movements to reduce stiffness offers immediate, sigh-inducing relief to this area.
How to do it:
- Remain lying on your back with your legs extended or feet flat on the bed.
- Exhale, gently bend your right knee, and use both hands to hug it toward your chest. Keep your head and shoulders relaxed on the mattress.
- Hold for 10–15 seconds, breathing deeply into the stretch.
- Release slowly and repeat with the left leg.
- Finally, hug both knees in toward your chest simultaneously for a full 20 seconds, perhaps gently rocking side-to-side to massage the lower spine.
- Feel the tension melt away from the hip and back area.
Gentle Seated Cat-Cow (For Spine Mobility)
If you can get to the edge of the bed or a nearby chair, this movement is transformative for a stiff back. It wakes up the entire spinal column and is one of the most effective movements to reduce stiffness before you start your day.
How to do it:
- Sit tall on the edge of the bed with your feet flat on the floor. Place your hands on your knees.
- Cow Pose: As you inhale deeply, lift your chest and chin toward the ceiling, arching your back gently forward.
- Cat Pose: As you exhale, round your spine, tucking your chin into your chest and pulling your navel toward your spine.
- Repeat this sequence (arch up, round down) 5–7 times, moving slowly with your breath.
- This creates space between the vertebrae and lubricates the spinal joints.
Standing Shoulder Roll & Reach (Opening the Chest)
Now that your joints are lubricated, it’s time to stand upright, correct your posture, and prepare to enjoy your morning coffee and your day.
How to do it:
- Stand tall, feet hip-width apart, arms relaxed at your sides.
- Shoulder Rolls: Slowly shrug your shoulders up toward your ears, then roll them back and down. Do this backward motion 5 times.
- Overhead Reach: Interlace your fingers (or just reach straight up). Inhale, and reach your arms toward the ceiling, lengthening your entire spine.
- Exhale and release the arms back to your sides.
- Repeat the overhead reach three times, linking breath to movement.
- You are now standing tall, breathing deeply, and ready for whatever the day holds.
My Story
A couple of years ago, I was suffering from severe lower back pain that I knew was caused by spinal issues. I started walking daily (not marathons, just 15-20 minutes a day), doing yoga, doing these movements in this article and doing Asian squats a couple of times a day.
This combination has had a huge impact on my back pain and mobility. I no longer cry in the morning with back pain, and I move around with a lot more ease and flexibility.
Simple, gentle movements go a long way!
final thoughts on movements to reduce stiffness
It’s important to stay consistent. We aren’t going for intensity, just consistency. Do these every morning (and I also recommend doing them at bedtime too!) and notice how you feel. I can almost guarantee you will feel like a whole new person!
Now it’s your turn: What is your favourite way to ease stiffness in the morning? Let me know in the comments below!
