Easing Everyday Stiffness: Warm-Ups, Posture and Movement

Many people notice they feel stiffer after sitting for a while or first thing in the morning. While some stiffness is common, staying in one position for long periods often makes it worse. Small, regular movements during the day may help you feel more comfortable.

This article covers general stiffness. If you have joint pain, swelling or a diagnosed condition, follow the guidance of your doctor or physical therapist.

A five-minute morning warm-up

Before getting out of bed, try a few gentle movements:

1. Ankle pumps. Point and flex your feet 10 times.
2. Knee hugs. Gently bring one knee toward your chest, hold for a few seconds and switch.
3. Gentle twists. With knees bent and feet flat, let both knees drop slowly to one side, then the other.
4. Arm reaches. Stretch your arms overhead and take a deep breath.

Then sit on the edge of the bed for a moment before standing, especially if you sometimes feel lightheaded.

Posture habits that reduce strain

When sitting:

• Sit back in the chair so your lower back is supported. A small cushion can help.
• Keep your feet flat on the floor and your knees about level with your hips.
• Position screens at eye level so you are not looking down for long periods.
• Choose chairs with armrests that make it easier to stand up.

When standing:

• Stand tall with your weight evenly on both feet.
• Keep your shoulders relaxed rather than hunched.
• If you stand for a long time, such as at the kitchen counter, rest one foot on a low step and switch feet occasionally.

When lifting:

• Bend at the knees and hips rather than your waist.
• Keep the object close to your body.
• Avoid twisting while lifting. Turn your feet instead.
• Ask for help with heavy or awkward items.

Movement breaks

Try to stand up and move every 30 to 60 minutes when sitting. A few ideas:

• Walk to the kitchen for a glass of water.
• Do shoulder rolls and neck stretches during TV commercials.
• March in place for one minute.
• Do a few heel raises while holding the counter.

Gentle stretches to try

Neck tilts. Slowly tilt your head toward one shoulder, hold for 10 seconds and switch sides.

Chest opener. Clasp your hands behind your back (or hold a towel) and gently lift your chest.

Calf stretch. Stand facing a wall with hands on it, step one foot back and press the heel down. Hold 20 to 30 seconds, then switch.

Seated hamstring stretch. Sit on the edge of a chair, extend one leg with the heel on the floor and lean forward slightly from the hips.

Stretch gently, without bouncing, and stop if anything causes pain.

Warmth and comfort

Some people find that a warm shower in the morning helps them loosen up. If you use heating pads, use a low setting, limit the time and never sleep on one, as skin can burn more easily with age.

Stay generally active

Regular walking, swimming, cycling or other activities you enjoy help keep muscles and joints moving. Strength training also supports the muscles that hold you upright.

When to talk to a doctor

See a doctor if stiffness or pain:

• Lasts more than a few weeks or keeps getting worse
• Comes with swelling, redness or warmth in a joint
• Follows a fall or injury
• Comes with fever, numbness, weakness or unexplained weight loss
• Limits your ability to do daily activities

A doctor or physical therapist can help find the cause and recommend an approach that is right for you.