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Morning Joint Stiffness? Try These Moves to Get Going

Jan 29, 2025 | Fitness & Wellness

Ever wake up in the morning with joint stiffness or feeling achy?

If so, you’re certainly not alone!

While you sleep, your body stays relatively still for hours, meaning your joints aren’t getting the movement they need to stay lubricated and comfortable.

So, how can you beat those morning aches and pains? Get your blood flowing as soon as you wake up!

Why Morning Movement Matters

When you’re inactive for long periods, like when you sleep, your joints can feel stiff, and your muscles might be tight. This can be even more noticeable in colder weather when circulation naturally slows.

A little movement first thing in the morning can make all the difference in how you feel the rest of the day. That said, you don’t need an intense workout to shake off that stiffness. Just a few targeted exercises can wake up your body, loosen up your joints, and get you moving more comfortably.

Two Moves to Ease Morning Joint Stiffness

These following exercises focus on your hips, knees, and lower body — the areas that tend to feel the most stiff when you get out of bed. They also get your circulation going, so you feel more mobile and ready for the day.

Squats (8-12 reps, 2 sets)

Squats are a great way to warm up your lower body and get your joints moving. They help improve circulation, activate your muscles, and increase mobility in your knees and hips.

How to do it:
  • Stand with your feet about hip-width apart.
  • Lower your hips back and down, keeping your chest lifted.
  • Push through your heels to stand back up.
Variations:
  • Go as deep as feels comfortable.
  • Hold onto a sturdy surface for support if needed.
  • Want more of a challenge? Try holding a weight or staggering your feet slightly to work on balance.

Side Lunges (8 reps per side, 2 sets)

Side lunges are excellent for getting your hips moving, stretching your inner thighs, and activating your legs. They help improve mobility in multiple directions, which is key for everyday movement.

How to do it:
  • Step out to one side, bending your knee while keeping the other leg straight.
  • Push back up to standing and repeat on the other side.
Variations:
  • Step in after each rep for more control.
  • Go deeper if you have the range of motion.
  • Keep the movement smaller if your joints feel extra stiff.

Start Your Day with Better Movement

These two simple exercises can make a big difference in how you feel throughout the day. They’re quick, effective, and adaptable to your needs.

Give them a try tomorrow morning and notice how much better your joints feel as you move through your day!

Want More Ways to Improve Your Joint Health?

Join us for our online YMCA Wellness Series class, “Support Your Joints,” on Tuesday, Feb. 25th at 7 PM. 

Led by Physical Therapists Jake Woodrich, PT DPT CSCS, and Andrew Sipowicz, PT DPT, this session dives into techniques and exercises to strengthen your joints and improve your range of motion to help you move more comfortably.