Being physically fit can, perversely, make matters worse, as any runner who has hobbled out of bed with aching Achilles tendons will attest. \u201cIf you do a lot of exercise, the muscles associated with that activity become stiffer because they become shorter,\u201d Ehiogu says. <\/p>\n
Fortunately there are plenty of quick tricks, stretches and mobility exercises you can do in the morning to put the spring back in your step. Do them daily and, Ehiogu says, \u201cover three to four weeks you\u2019ll definitely notice a difference in your mobility, as muscle and connective tissues lengthen and you increase the range of motion in your joints\u201d. <\/p>\n
Here\u2019s how to do it.<\/p>\n
Take five deep breaths when you wake up<\/p>\n
\u201cFive slow, deep breaths can help to improve blood flow to the muscles, reducing the presence of inflammatory chemicals that can cause swelling around muscles and joints,\u201d says Dr Steven Weiniger, a chiropractor and the author of Stand Taller Live Longer: Posture & Anti-Aging Strategy. <\/p>\n
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Deep breathing after you wake up improves blood flow<\/p>\n
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This year a meta-analysis in the Journal of Clinical Medicine found that \u201cbreathing exercises showed significant short-term effects in reducing pain and disability for persistent neck pain\u201d. <\/p>\n
Inhale slowly through your nose for the count of four, so your diaphragm (the muscle under your lungs) moves down, creating space in your chest and causing your belly to rise.<\/p>\n
Hug your knees in bed six times<\/p>\n
\u201cKnee-hugs help with hip and knee flexibility and are good for those who sleep in the foetal position,\u201d Ehiogu says. Lie flat on your back in bed, legs straight out in front of you. Lift up one knee and using both hands hold your knee towards your chest. Hold for 40 seconds, then slowly lower your leg, \u201creversing the posture\u201d of the knees-bent foetal position, and repeat on the other side. Do this three times on each side. <\/p>\n
\u2022 The key to healthy joints: less beer, more broccoli, better balance<\/a><\/p>\n Take a three-minute hot shower<\/p>\n While we\u2019re all aware of the benefits of a cold shower, a hot one can reduce morning stiffness by relaxing the muscles and helping synovial fluid to circulate. \u201cTo maximise joint mobility and soft tissue flexibility, it\u2019s always better to use heat first thing in the morning,\u201d Ehiogu says, adding that subsequent stretching will be more effective as a result. If you can make the time, a hot bath is even better. \u201cIt warms the whole body,\u201d he says. Research in the South African Journal of Physiotherapy found that twice-weekly hydrotherapy sessions in a heated pool significantly decreased pain in patients with knee osteoarthritis caused by the breakdown of cartilage.<\/p>\n \u2022 My routine for joints to protect your knees, hips and back<\/a><\/p>\n Rotate your ankles 60 times before you dress<\/p>\n Achilles and calf stiffness can be exacerbated by your toes being at a 45-degree angle to your heels overnight rather than extended at a right angle as when you are standing. This shortens the Achilles tendon and calf muscle. Sit on the edge of your bed, feet on the floor, and lift one foot off the ground. Rotate your foot in a clockwise motion then repeat in an anticlockwise motion. Repeat ten times on each foot, three times.<\/p>\n Make six lumbar rotations on the floor Lumbar rotations stretch spinal muscles and obliques<\/p>\n GETTY<\/p>\n Your back is particularly susceptible to stiffness in the morning, Ehiogu says, because it contains multiple joints. This move will stretch your spinal muscles and obliques. Lie on your back, lift up one knee and bring it across your body, pulling your knee down with the opposite hand. Turn your head away from your knee. Stay in this position for 40 seconds, then repeat on the other side. Do this three times.<\/p>\n Work through 60 shoulder circles on all fours <\/p>\n For achy shoulders, Ehiogu suggests shoulder circles. Kneeling on all fours, lift one hand off the ground, keeping your arm straight and body still, move your arm in a clockwise circle, then an anticlockwise circle. Do two sets of 15 on each side. \u201cBeing on all fours, rather than standing, engages your shoulder blades and core muscles,\u201d Ehiogu says. <\/p>\n One minute of cat-cow<\/p>\n Remaining on all fours, inhale as you drop your belly towards the floor, arch your back and lift up your head and tailbone. As you exhale, round your back, tucking your chin towards your chest while drawing your navel to your spine. Repeat ten times, for about one minute. The flexion and extension in this yoga pose wake up the joints in your spine.<\/p>\n![\"Flexible](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/\/cb41c9df-0406-433f-874d-198afb2b89a3.jpg\")
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