At The Gardens at Springfield, we’re committed to giving our residents the information they need to enjoy an active retirement. Read on to discover simple stretches you can do to alleviate morning joint stiffness.

Understanding Morning Joint Stiffness

While morning joint stiffness is a common complaint among older adults, age alone doesn’t cause this discomfort. Often, it indicates worn joints, tight muscles or inflammation from arthritis.

Why Does Stiffness Occur?

As our joints get older, the spongy cushion of cartilage that surrounds them begins to dry out. As this happens, the joint lining produces less lubricating fluid. Additionally, weak muscles and stiff tendons often tighten up while we sleep. Medical conditions such as osteoarthritis and rheumatoid arthritis can also trigger stiffness.

It may not be possible to turn back the clock, but you can reduce the severity and frequency of morning joint stiffness. Increasing your activity level and participating in weight-bearing exercises can help improve muscle strength and flexibility.

The Benefits of Stretching

Simple daily stretches can provide immediate benefits for morning joint stiffness. These stretches can improve circulation and flexibility, along with your range of motion. They can also reduce discomfort and make it easier to complete your daily activities.

Principles of Safe, Low-Impact Stretching

To make a morning stretch routine work for you, it’s important to understand how to do it correctly. First, make sure you warm up slowly. This may involve gently moving your arms and legs to get the blood flowing, or you might simply begin by taking deep breaths.

The second principle of morning stretches is safety. All your movements should be controlled, with no bouncing and nothing sudden. Remain lying in your bed, or use a chair or wall for support to avoid a fall.

Third, be mindful of the frequency and duration of your stretching sessions. For most people, a short 5-minute stretch is enough to loosen joints and muscles. When it comes to improving how you feel, consistency is the most important factor.

Recommended Low-Impact Stretches

Simple movements can have a big impact on how your body feels, especially first thing in the morning. Stretching before you even get out of bed or incorporating movement into your morning routine can help your body move more comfortably and efficiently.

Gentle Bed Stretches to Start the Day

If you’re trying to stay active with limited mobility or you’re especially stiff when you first wake up, stretching in bed can be a great option. Try some of these gentle stretches first thing in the morning to reduce joint pain:

• Full body stretch. While lying down, lengthen your arms overhead and point your toes out long. Reach with your fingertips and toes in opposite directions, hold the position for 10–15 seconds, then relax.
• Knee-to-chest stretch. Slowly bring one knee up toward your chest, only as close as what feels comfortable. Hold for 10–20 seconds, then relax and switch legs.
• Ankle rotations. While on your back, lift one foot a few inches off the bed and slowly rotate your ankle in circles clockwise and then counterclockwise. Repeat with your other leg.
• Torso twist. Sitting on the edge of your bed, gently and slowly twist to each side. Repeat this a few times until you feel your muscles relax.

Neck and Shoulder Stretches

We tend to carry a lot of tension in our neck and shoulders, but simple stretches can help relax the muscles and proactively address tension headaches.

To gently stretch, slowly turn your head as far as comfortable to look over one shoulder, then move back to center and repeat on the other side.

After a few neck rotations, carefully roll your shoulders, making small circles in one direction and then in the reverse direction.

Upper Body Stretches

To loosen the muscles in your upper body, begin with an overhead reach. You can do this seated or standing. Simply raise one or both arms toward the ceiling, hold for a few seconds and then lower them.

Next, open your chest by placing your hands on your hips or behind your back. Pull your shoulders back as far as comfortable and lift your chest. Hold the position for 10–15 seconds, then relax.

If your wrists and hands are stiff in the morning, you can stretch the joints by extending one arm forward with your palm facing up. Use your other hand to press the fingers down slightly. Hold for 10 seconds, then switch sides.

Lower Body Stretches

Stretching your legs first thing in the morning can help you move more easily throughout the day. To begin, sit on a sturdy chair and extend one leg forward with your heel on the floor. Keeping your back straight, lean forward slightly and hold the position for a few breaths before switching legs.

Next, stretch your calves by placing your hands on a wall or the back of a chair. Step one foot back, keeping your heel to the floor. Gently lean forward until you feel the stretch in your calf. Hold for a few seconds, then switch legs.

Stretching may not turn back the clock or cure autoimmune disorders such as arthritis, but it has a profound effect on how your body moves and feels. Consider adding these morning stretches to your routine or attending one of our Sittercise classes a few days a week.