Waking up with stiff joints in the morning can make even simple tasks such as getting out of bed, climbing stairs, or opening a jar feel difficult. Morning stiffness is often more noticeable after several hours of inactivity, when the knees, hips, shoulders, back or fingers may feel tight and difficult to move.

Occasional stiffness can happen to anyone, particularly after sleeping in one position for several hours. However, frequent or prolonged morning joint stiffness may also be associated with ageing, muscle tightness, osteoarthritis, rheumatoid arthritis or other joint conditions. A gentle morning stretching routine can help gradually restore movement without placing excessive stress on the joints.

Morning stretching is not about achieving extreme flexibility or forcing the body into difficult positions. The goal is to improve joint mobility, gently activate muscles, and get the body moving after a period of rest.

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During sleep, the body remains relatively inactive for several hours. Muscles and connective tissues can become temporarily tight, while joints may feel less mobile after prolonged inactivity. For some people, however, morning stiffness can be linked to osteoarthritis, which commonly affects the knees, hips, hands and spine. Inflammatory conditions such as rheumatoid arthritis can also cause significant morning stiffness.

The duration and severity of symptoms matter. Stiffness that is persistent, severe or accompanied by swelling, warmth or significant pain should not simply be dismissed as a normal part of ageing.

Sit or stand comfortably with your shoulders relaxed. Slowly turn your head to the right, return to the centre and then turn towards the left. Repeat 5-10 times on each side. Keep the movement gentle and avoid forcing your neck.

Raise your shoulders gently towards your ears, move them backwards and then lower them. Repeat 10 times and then reverse the direction. This can help loosen the shoulders and upper back.

For stiff hands and fingers in the morning, begin by slowly opening and closing your fists several times. Rotate your wrists gently in both directions and spread your fingers as comfortably as possible. Repeat 5-10 times.

Sit on a sturdy chair with your feet flat on the floor. Slowly straighten one knee until your leg is comfortably extended, hold for a few seconds, and lower it. Repeat 8-10 times per leg. This is a simple way to warm up the knees before walking.

While seated, lift one foot slightly and slowly rotate your ankle in circles. Perform 5-10 circles in each direction before switching feet. This can help improve ankle mobility and prepare the legs for movement.

Sit towards the front of a chair and extend one leg forward with your heel on the floor. Keeping your back straight, lean forward slightly from your hips until you feel a gentle stretch behind the thigh. Hold for 15-20 seconds and switch sides. Never bounce or force the stretch.

If getting onto the floor is comfortable, start on your hands and knees. Slowly arch your back while gently lifting your chest, then round your spine while relaxing your neck. Repeat 5-10 times in a controlled manner. This can help loosen the spine and surrounding muscles.

The body may feel particularly stiff immediately after waking, so start slowly. Walking around the room for a few minutes or performing gentle joint movements can help before deeper stretches.

Breathe normally, avoid bouncing, and stop if an exercise causes pain. Stretch only until you feel mild tension rather than discomfort. People with existing joint pain, arthritis, injuries or mobility problems should choose exercises appropriate for their condition and consider speaking with a doctor or physiotherapist before starting a new routine.