For a while there, getting out of bed in the morning sounded like opening a rusty screen door. Creak in the knees, pop in the shoulder, and my first ten steps to the coffee pot looked like a tin man who'd been left out in the rain.
Cindy watched me hobble one morning and said, "Bob, you know what my physical therapist told me? Move gently before you ask your body to do anything." I grumbled. But I tried the ten minutes of easy movement she'd learned, right there in bed and on the edge of the mattress.
Well, folks, within a week my first steps felt like my tenth steps used to. No equipment, no floor exercises, no gym. Here's the whole routine.
Why are my joints so stiff in the morning?
When you're still for hours overnight, your joints don't get the gentle movement that keeps them feeling loose. So the first few minutes of the day can feel creaky and slow. For most of us, that stiffness eases once we start moving.
That's why the fix is so low-tech: gentle movement, first thing, before the day talks you out of it. The National Institute on Aging encourages regular activity for older adults, including movement that helps with flexibility. A gentle morning routine is an easy place to start.
What is the 10-minute morning routine?
Here it is, in plain words. For minutes one to three, while you're still lying in bed, point and flex your ankles about ten times, make slow circles with your wrists, and gently hug one knee toward your chest, then the other. For minutes four to six, sit on the edge of the bed. Roll your shoulders backward five times and forward five times, then slowly turn your head left and right, like you're checking traffic. Sit tall and take a few easy breaths.
For minutes seven to ten, stand up slowly and walk. Around the house, down the hall, or out to the mailbox. Easy pace, arms swinging. Nothing in this routine should hurt. You're warming up the hinges, not testing them.
How do I do this safely?
In plain words, four rules. Go slow, with smooth moves and no bouncing. Sit on the edge of the bed for a moment before you stand, so you don't get dizzy. Keep something sturdy nearby to hold, like a dresser. And stop if anything causes sharp pain.
That second rule matters more than people think. Standing up too fast can make you lightheaded, and early morning is when many falls happen. Our guide on making your home safer from falls covers the nighttime route too.
What if I have arthritis or a joint replacement?
Gentle movement is often helpful with arthritis, but it's smart to ask your doctor or a physical therapist which moves are right for you, especially after a knee or hip replacement. You can always skip a move that doesn't feel right, or make it smaller. Even the ankle and wrist moves alone, done every morning, are better than nothing.
When should I talk to my doctor about stiff joints?
Stiffness that loosens up within a short while after you start moving is very common as we get older. But please tell your doctor if a joint is swollen, red, or hot, if stiffness lasts a long time most mornings, or if the pain keeps getting worse. Those can be signs of something that needs a closer look, and there are good treatments.
And if this routine feels good, you're ready for a little more. Cindy's post on adding strength and balance after 60 has four easy moves at the kitchen counter.
What my mornings sound like now
These days I do my ten minutes before my feet ever touch the floor, and then I walk to the mailbox and back while the coffee brews. No more rusty screen door. Cindy says I'm down to one creak, and that's the bedroom floorboard, not me.
Try it for one week, folks. Pay attention to how minute ten feels compared to minute one.
What helps you loosen up in the morning? Tell us in the comments. We're always looking for new ideas.
