Morning stiffness is common, and five minutes of gentle stretching can make a noticeable difference in how the rest of your day feels.
Why stiffness builds overnight
During sleep, joints stay in one position for hours and the fluid that lubricates them moves less. Gentle movement right after waking helps restore that circulation.
The five exercises
Knee to chest: Hold each side for 20 seconds.
Seated spinal twist: Rotate slowly, three times per side.
Cat-cow: Ten slow repetitions.
Standing calf stretch: 30 seconds per leg against a wall.
Overhead reach: Five deep breaths with arms raised.
When to talk to a therapist
If stiffness lasts longer than an hour each morning, or comes with swelling or warmth in a joint, book an evaluation so we can look at the cause.
