Wake Up Stiff? Try These Simple Morning Stretches to Loosen Up

Start Your Day With Gentle Movement

Feeling stiff after waking up is common, especially after spending several hours in one position. A few gentle mobility exercises can help get your joints moving and ease you into the morning. Keep each movement slow and comfortable, and avoid anything that causes pain.

Neck Turns

Sit or stand upright with your shoulders relaxed. Slowly turn your head towards one shoulder as far as feels comfortable, return to the centre, and then repeat on the opposite side.

This gentle movement can help loosen the neck and encourage comfortable mobility.

Shoulder Circles

Shoulder circles are a simple way to wake up the upper body. Roll both shoulders slowly forward in a circular motion, then repeat in the opposite direction.

Try: 5–10 controlled circles in each direction without forcing the movement.

Side Stretch

Stand with your feet about hip-width apart and keep your arms relaxed. Slowly slide one hand down the outside of your leg, allowing a gentle stretch along the opposite side of your torso. Return to the starting position and repeat on the other side.

Try: 3 gentle repetitions per side.

Standing Calf Stretch

Place your hands against a wall for balance. Step one foot backwards, keeping the back leg straight and the heel on the floor. Gently bend the front knee until you feel a comfortable stretch in the calf of the back leg. Switch sides and repeat.

Try: 3 repetitions on each side, holding each stretch briefly.

Knee-to-Chest Movement

Lie comfortably on your back and slowly bring one knee towards your chest. Use your hands to support the leg if necessary, but avoid pulling it forcefully. Hold briefly, return the leg to the floor and repeat with the other knee.

The focus should be on gentle movement rather than achieving a deep stretch. Stop if the exercise causes pain or discomfort.

Keep Your Routine Gentle

Morning mobility exercises should help you feel more comfortable, not leave you strained. Move slowly, breathe normally and avoid bouncing or forcing your joints beyond a comfortable range.

A few minutes of gentle movement can be a simple way to begin the day. However, persistent or severe stiffness, particularly when accompanied by swelling, redness, warmth or ongoing pain, should be discussed with a healthcare professional.