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5 Easy Stretches To End Morning Stiffness. (that you can do in bed!)

Why be stiff and in pain every morning when you can do something about it? Stiff joints can be the bane of anyone's morning routine. Trying to get out of bed stiff and move around can be extremely painful. Fret not! I’m here to share with you the best morning routine to ensure waking up is a bit easier.


Morning stiffness can cause so much pain that people will often resort to some form of surgery or begin taking a regiment of harsh medications on a daily basis. These medications can have so many adverse side effects which makes taking these pills practically unreasonable, especially when there are better ways.


One of the top ways of reducing morning stiffness is to get up and move! The more you move your body, the more you’re lubricating your joints with vital synovial fluid, the natural lubricant that is inside of each one of your joints. This makes movement throughout the day far less of a pain-in-your-tush! Stretching with light exercise can work wonderfully for not only morning stiffness, but other inflammation related ailments as well. 

Many people find that using an anti-inflammatory product 30-60 minutes before rising out of bed can be extremely effective in reducing stiffness. Products like curcumin or fish oil capsules are often taken orally to help aid in reducing inflammation. Topical anti-inflammatory creams are a favorite among older individuals wishing to ease the pain WITHOUT swallowing a giant pill. A product called Penetrex is an anti-inflammatory cream that has revolutionized the anti-inflammation industry and has become an absolute favorite among older individuals. (Read more about Penetrex at the bottom of this blog!)


In addition to these anti-inflammatory aids, a common practice is performing morning stretches right there in the comfort of your bed. Stretching is a safe way to loosen up some of the morning stiffness felt in joints or muscles. With the help of these gentle daily stretches, you too can rise out of bed easier and less painfully. 

5 Benefits Of Morning Stretching 

  1. Increased Blood Flow - This is helpful in lowering risk of heart disease.
  2. Reduced stress / Improved mood - A happier morning!
  3. Easier to move - Now don’t try any cartwheels, but you’ll certainly feel more youthful!
  4. Better range of motion/ Flexibility - This is important if you often reach for things on the top or bottom shelf, as well as if you are driving and need to look over your shoulder!
  5. Energy Boost - A natural and free version of your morning cup of joe.

Vertical Neck Stretch

Step 1.) Sit up straight with your feet hip-width apart.

Step 2.) Slowly lower your chin until it’s as close as it can get to your chest.

Step 3.) Hold for 10 seconds.

Step 4.) Slowly lift your chin until you are looking high in the sky.

Step 5.) Repeat three times


Horizontal Neck Stretch

Step 1.) Sit up straight with your feet hip-width apart. 

Step 2.) Slowly turn your head until your chin is over your left shoulder.

Step 3.) Hold for 5 to 10 seconds

Step 4.) Slowly turn your head until your chin is over your right shoulder.

Step 5.) Hold for 5 to 10 seconds.

Step 6.) Repeat three times.

Shoulder Stretch

Step 1.) Sit up straight with your feet hip-width apart. 

Step 2.) Reach your right arm across your body. 

Step 3.) Place your left hand on your upper right arm, and gently draw your right arm closer. 

Step 4.) Hold for 10 to 15 seconds. 

Step 5.) Release, switch arms, and repeat three times.

Tricep Stretch

Step 1.) Sit up straight with your feet hip-width apart. 

Step 2.)Raise your arms overhead, and bend your right arm so it’s behind your head. 

Step 3.) Place your left hand above your right elbow, and gently draw your right arm in. 

Step 4.) Hold for 10 to 15 seconds. 

Step 5.) Release, switch arms, and repeat three times.

Leg Up Stretch

Step 1.) Sit up straight with your feet hip-width apart. 

Step 2.) Slowly inhale, and as you exhale, draw your right leg up, emptying all the air out of your lungs.

Step 3.) On your next inhale, lower your leg back to the starting position. 

Step 4.) Exhale, drawing your left leg up this time. 

Step 5.) Repeat each side five times.

 

Author's Notes

Stretching has profound benefits when it comes to the body and making movement easier. A great stretching routine is important for people of all ages, but especially older adults who don’t move as much throughout their day. Stretching will help prevent injuries such as a pulled muscle or dislocated joint. Always be aware of your personal safety while stretching, this includes knowing your bodily limitations as well as performing stretches in a slow and controlled manner.


Penetrex is a non-greasy white cream that is massaged directly onto the skin to minimize the symptoms associated with stiff joints or muscles, arthritis pain, carpal tunnel syndrome, or any other inflammation related ailment. This topical anti-inflammatory has revolutionized the pain cream industry by using natural ingredients such as arnica, boswellia serrata, and glucosamine. These particular ingredients have a long history of relieving pain and reducing inflammation, making this product a great go-to formula for morning stiffness! The utilization of an enhanced penetrating formula drives the ingredients deeper into the area of discomfort for rapid relief. Penetrex has been and continues to be a very popular solution to morning stiffness.

After trying Penetrex, you too can experience a morning with no tears of pain, only tears of joy and sweet relief!

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