Waking up feeling stiff?

You’re not imagining it—and you’re definitely not the only one.

Morning stiffness is something we hear about a lot. Whether it’s in your neck, shoulders, or lower back, those first few movements of the day can feel like hard work.

But a simple stretch routine in the morning can make a noticeable difference—helping your body feel more mobile and your day start on a better note.

Why your body feels stiff in the morning

When you’ve been lying still for several hours, it’s normal for joints and muscles to tighten up. That stiffness tends to be worse if:

  • You’ve been inactive the day before

  • Your posture isn’t great (especially if you’re sitting most of the day)

  • You’ve had a poor night’s sleep

  • Or you’re dealing with an underlying issue like joint restriction or muscle tension

The good news? You don’t need a full workout—just a few intentional movements to get things going.

A gentle stretch routine to try

This isn’t about pushing yourself or holding poses for minutes on end. These are easy stretches you can do at home—just a few minutes to help your body ease into the day.

Some simple options:

  • Cat-Cow: Gently moves the spine and warms up your back

  • Forward Fold: Helps release tension in the back and legs

  • Side Stretch: Opens up the sides of the body and encourages better posture

  • Neck Rolls: Useful if you wake with tension in your shoulders or upper back

  • Seated Twist: Supports spinal mobility and helps release stiffness

Aim for a slow, steady pace. No rushing, no forcing—just giving your body space to move.

Cat-Cow

How to do it:

  • Start on your hands and knees, shoulders over wrists and hips over knees.

  • Inhale: arch your back, lift your head and tailbone (Cow).

  • Exhale: round your spine, tuck your chin and pelvis (Cat).

  • Repeat slowly for 5–10 breaths, moving gently with your breath.

Forward Fold

How to do it:

  • Stand tall with feet hip-width apart.

  • Hinge at the hips and fold forward, letting your arms and head hang.

  • Keep knees slightly bent if needed.

  • Take 5 deep breaths, feeling the stretch in your back and legs.

Side Stretch

How to do it:

  • Stand or sit tall.

  • Reach one arm overhead, then lean gently to the opposite side.

  • Keep your chest open and avoid collapsing forward.

  • Hold for 3–5 breaths, then switch sides.

Neck Rolls

How to do it:

  • Sit or stand comfortably with shoulders relaxed.

  • Slowly roll your head in a circle—chin to chest, ear to shoulder, and back.

  • Move gently and avoid forcing the motion.

  • Repeat a few times in each direction.

Seated Twist

How to do it:

  • Sit on the floor or a chair with your spine tall.

  • Cross one leg over the other (if on the floor), or keep both feet flat (if on a chair).

  • Place one hand behind you, the other on your knee, and gently twist toward the back hand.

  • Hold for 3–5 breaths, then repeat on the other side.

 

Watch Morning stretch routine for the spine

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When stretching isn’t enough

If the stiffness doesn’t ease up after moving, or if it’s turning into regular discomfort, it may be time to get it checked out.

Our Chiropractors can assess your posture, alignment, and movement to identify what’s contributing to the issue—and create a plan to help you feel more comfortable, long term.

We also offer Massage Therapy to help reduce muscle tension, improve circulation, and support recovery if your body’s holding onto stress or strain.

Supporting your body, every day

Starting your day with a few stretches is a small step—but it can have a big impact.

If you’re not sure what’s normal or what needs attention, feel free to get in touch.

We’re here to help you move better, feel better, and stay active—whatever the day holds.

Need some support? Get in touch here.

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