Your Go-to 5-minute Morning Stretch for Stiff and Achy Joints
- Jan 30, 2025
- 4 min read
Updated: Jan 31, 2025
Written by Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.
Have you ever woken up in the morning feeling like the Tin Man from The Wiz? No, it doesn’t necessarily mean you’re getting old, though that’s often the first thought. When you’re asleep, there’s little to no movement, and depending on your activity level that day or the night before, waking up with a stiff lower back or achy joints can happen. But what other factors could cause this to occur? Let’s take a quick look at a few reasons why.
3 reasons you may have stiff, achy joints in the morning
1. Sleep position
When you’re asleep, you aren’t usually aware of what you’re doing. While you may have fallen asleep lying on your back, you might have rolled over onto your side and awkwardly positioned your arm at some point during the night. The next morning, when you wake up, you have an achy shoulder – something you didn’t experience before.
2. Stress
Elevated stress levels cause inflammation in the body, which can lead to achy muscles and joints. Focusing on reducing your stress through exercise, stretching, meditation, or breathing techniques can help alleviate these symptoms.
3. Dehydration
If you’re not hydrating throughout the day, this can affect muscle and joint function and fascia. Fascia is thin, translucent connective tissue that encases all muscles, ligaments, tendons, and organs in the body. It gives the body its structure, holds it together, and allows for easy movements. Fascia thrives in a well-hydrated body, so if you aren’t drinking enough water, it can dry out, causing tightness in the body.
So, what can you do to minimize all of this? In addition to managing stress levels, exercise, eating a healthy balanced diet, and increasing water intake, try engaging in gentle movement and stretches in the morning before you get out of bed.
5-minute morning stretch routine for achy joints and muscles
Below, I’ve put together a few stretches to help alleviate those early morning aches and pains. Your focus here is to take your time, breathe deeply, and move slowly. Click here for a video of the stretches!
1. Knees to chest & rock
Bring your knees into your chest, wrap your arms around your shins, and slowly rock from side to side. Take your time and breathe slowly and deeply. You can also circle your knees in both directions.
2. Knee to chest
Keep one knee in to the chest and place the other foot down or extend your leg along the bed. Tug your knee in a bit more, then switch legs. Hold each for three to five breaths.
3. One-leg circle
Hug both knees in again, then extend your left leg onto the bed. Bend your right knee and stack it over your hip. Place your hands on your hips and gently engage your core to help stabilize your pelvis. Draw tiny circles to help loosen up your hips. Change direction after five circles, then switch legs.
4. Supine spinal twist
Lower both feet to the bed and keep your legs together. Like windshield wipers, shift your knees from side to side a few times, then lower them off to one side. Breathe in deeply and exhale slowly. Release after five breaths, then switch sides.
5. Cat-cow flow
Move into a tabletop position. Place your knees slightly further back than directly under your hips and your wrists slightly forward from directly under your shoulders. As you inhale, slowly arch your back. As you exhale, draw your navel toward your spine, rounding your back like a cat. Repeat eight to ten times, moving with your breath.
6. Extended child’s pose with side bend
From the tabletop position, move your knees wider than your shoulders and bring your toes together to touch. Shift your hips back toward your heels and rest your forehead on the bed or a pillow. If this feels uncomfortable for your knees, place a pillow behind them. Stretch both arms out in front of you and hold for three deep breaths.
Then, walk your arms and upper body over to the right. Reach further with your left hand and focus your breath on the left side of your ribcage. Stay for three to five breaths. Inhale to return to center, then repeat on the other side.
7. Seated twist
Roll up slowly and move into a seated position with both legs stretched out in front of you. Bend your right knee and keep your left leg straight. Place your left hand on your right shin. Inhale to lengthen your spine, then exhale to twist toward your knee. Stay for three to five breaths, then inhale and exhale to release. Switch sides.
8. Seated forward fold
With both legs stretched out in front of you, inhale and reach both arms up toward the ceiling. Exhale and lower your hands toward your feet, ankles, shins, or thighs. Hold the position while breathing deeply and slowly. Inhale to release. Exhale, and you’re ready to start your day!
The beauty of this stretch routine is that you can do it every morning when you wake up and even at night before you go to sleep!
Remember, the key is to move slowly and breathe deeply. Ease your body into each position with awareness and care. I hope you find it helpful and wake up feeling better and less achy every day!
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Read more from Jennifer Jones
Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.
