Morning stiffness can make the first few movements of the day uncomfortable for people with arthritis. After spending several hours asleep, the joints may feel tight, making it harder to bend the knees, move the hips, turn the neck or walk comfortably.
Starting the morning with simple stretches can help get stiff joints moving again. Gentle range-of-motion exercises move joints through positions that may become difficult when they remain still for a long time.
The movements do not need to be complicated. A few minutes of controlled stretching can help loosen the body before normal activities begin. Regular flexibility exercises are also recommended as part of physical activity for people with arthritis.
In this article, Tribune Online highlights five morning stretches that can help loosen different stiff joints and make movement easier.
Knee-to-chest stretch
This simple movement can help to loosen the hips and lower back while gently moving the knee joint. Lie on your back with both knees bent and your feet resting on the bed or floor.
Slowly bring one knee towards your chest. Hold it gently with both hands and bring it only as far as feels comfortable.
Hold the position for about 10 to 20 seconds, then slowly lower the leg. Repeat with the other leg. If bringing the knee close to the chest causes discomfort, do not force it. Simply move the knee towards you as far as you can comfortably manage. You can repeat the movement several times on each side. Start with a smaller range of movement if your hips or knees feel particularly stiff after waking up.
The exercise can be done before getting out of bed, making it a convenient way to begin the morning. Moving one leg at a time also allows you to pay attention to how each side of your body feels.The knee-to-chest movement mainly targets the hips and lower back while also allowing the knee to bend gently. This makes it useful for people who find these areas tight after several hours of rest.
Seated knee stretch
This movement is particularly useful for people whose knees feel stiff when they first get up.
Sit upright on the edge of your bed or on a firm chair. Keep both feet on the floor. Slowly straighten one leg in front of you until the knee is comfortably extended. Hold it briefly before slowly lowering the foot back down.
Repeat with the other leg. The movement should be controlled rather than quick. You should feel gentle movement around the knee, not sharp pain.
Perform about five to 10 repetitions on each leg, depending on your comfort. If your knee does not straighten fully in the morning, do not force it. Start with the amount of movement that feels comfortable and gradually work through a wider range as the joint loosens.
This exercise can also be useful before walking because it allows the knees to move through bending and straightening while you are still seated. Regular range-of-motion exercises can help reduce stiffness and keep arthritic joints moving. They are often included in exercise routines for people with arthritis because maintaining movement can help support flexibility.
Ankle circles
Your ankles also need gentle movement after spending several hours in one position.
Sit on your bed or a chair and lift one foot slightly from the floor. Slowly rotate your ankle in a small circle. Complete several circles in one direction and then change direction.
Repeat with the other foot.
You can also gently point your toes away from you and then bring them back towards you.
Keep the movements slow and controlled. There is no need to make large circles or push the ankle to its limit. This exercise takes the ankle through different directions of movement without requiring you to put your full body weight on it.
It can be particularly useful before you begin walking around in the morning. Instead of immediately standing and putting pressure on stiff ankles, you can spend a few moments moving them first.
Ankle circles can also be useful for people who notice stiffness when moving from sitting to standing. The exercise does not require special equipment and can be done while sitting on the edge of the bed.
If one ankle feels more restricted than the other, start with smaller circles on that side. Gradually increase the movement only when it feels comfortable.
Shoulder and neck stretch
Arthritis can affect the neck and other joints in the upper body, causing stiffness after sleep.
Start by sitting or standing upright with your shoulders relaxed. Slowly roll both shoulders backwards in a circular motion. Repeat several times, then roll them forwards.
Next, gently turn your head towards your right shoulder. Return your head to the centre and repeat on the left.
You can also slowly lower your chin towards your chest before returning your head to its normal position.
Do not force your neck or make sudden movements. The purpose is simply to get the joints moving gently after a long period of rest.
These movements can be useful before activities that require you to use your upper body, such as dressing, cooking, writing or working at a desk.
Shoulder rolls help move the shoulders through a wider range, while the gentle neck turns focus on movement around the neck.
If your neck feels particularly stiff, begin with very small turns rather than trying to look completely over each shoulder.
Morning range-of-motion exercises such as neck and shoulder movements can help ease stiffness. However, stop if a movement causes sharp pain, dizziness, numbness or another unusual symptom.
Gentle stretch in warm water
Warm water can make morning movement more comfortable for people whose joints are particularly stiff. If you have access to a warm pool, slowly move the affected joints through their comfortable range while supported by the water.
For example, you can gently bend and straighten your knees, move your ankles or slowly move your arms through different directions.
The water supports part of your body weight, reducing the load on weight-bearing joints. This can make movement easier for some people with arthritis. You can also slowly walk through the water while taking comfortable steps. If your knees are stiff, gently bend and straighten them while holding onto the side of the pool for support.
Warm water may also help muscles around the joints relax, making movement feel easier. This is one reason water-based exercise is often used by people who find weight-bearing exercises uncomfortable.
You do not need to perform forceful stretches. Move slowly and stay within a comfortable range.
If you are not confident in water, use a safe environment and appropriate support to avoid slipping or falling. Do not exercise alone if you have difficulty balancing or swimming. Getting into and out of a pool should also be done carefully because wet surfaces can be slippery.