5 Morning Exercises That Ease Full-Body Stiffness in Under 10 Minutes After 60
It’s pretty common to wake up feeling stiff. After all, sleeping in one position for several hours can cause stiffness because your muscles and joints haven’t been flowing through their typical movement.
“As the body ages, cartilage naturally thins and synovial fluid production lessens inside the joints. Additionally, over time, the body’s fascia (connective tissue systems) loses water content and elasticity. These combine to create stiffness, which is more exaggerated after prolonged periods of inactivity such as sleep,” explains Gabriel Ettenson, MS, PT, Chief Medical Advisor at Hypervibe & Co-Founder of Sage Space. “Gentle movement acts as a natural pump that stimulates the production and distribution of warming synovial fluid to lubricate stiff joint surfaces. This low-intensity activity increases localized blood flow, which rehydrates and warms up tight, bound-up fascial tissues to restore their natural elasticity.”
Don’t fret, because we’re here with a game plan. We checked with experts and are here with five morning exercises that can help ease full-body stiffness in under 10 minutes after 60. Your mornings are looking brighter already!
Breath Work
Starting your morning with breath work promotes positivity. You can also do some meditation as you focus on taking deep breaths.
“This is called a box breath. Helps to calm nervous system, improve mind-body connection, and can be used with positive mental images,” Dr. Milica McDowell, Doctor of Physical Therapy, AVP of Education, Author, Exercise Physiologist at US Physical Therapy with more than 20 years of experience in sports/orthopedics, explains.
- Begin by lying flat on your back with bent knees.
- Place one hand on your chest and the other on your belly.
- Take a deep breath in for 4 seconds.
- Pause for 1 to 4 seconds.
- Take a deep breath out for 4 seconds.
- Work up to 4, 4, 4.
Knee Hug to Chest
“This is a great way to loosen up the low back and hip; you can play with bringing the knee more into midline/ inline with the belly button, or out to the side, lateral to the ribcage toward the armpit,” Dr. McDowell tells us.
- Begin by lying flat on a bed, yoga mat, or the ground.
- Hug one knee up toward your chest.
- Hold for 30 to 60 seconds, and breathe.
- Complete 2 sets on each side.
Calf Raise
“Raise both heels up repeatedly, pumping blood through those calves/moving the ankle joint through full motion. This could be very helpful to prepare you for daily walking,” Dr. McDowell explains. “This can also boost your calf strength, which can help to improve your walking endurance and distance.”
- Begin by standing tall with your feet hip-width apart.
- Hold onto a wall or counter for support.
- Engage your core.
- Rise onto your toes slowly, lifting for 1 second.
- Lower back down for 3+ seconds.
- Perform 2 sets of 15 to 30 reps.
Pushups With Hands on Vibration Plate
“This exercise fires up the shoulder girdle and chest stabilizers, builds upper-body core control, triggers reflex relaxation in tight neck muscles, and sheds stubborn torso tension,” says Ettenson.
- Place a vibration plate or sturdy platform on a stable platform.
- Stand facing it.
- Place your hands on the surface, shoulder-distance apart.
- Walk your feet back to assume a high plank position.
- Activate your core and squeeze your buttocks.
- Bend your elbows as you lower your chest toward the surface.
- Press through your hands to rise back up.
Standing Side Bend
“This exercise opens up the ribcage, waist, and intercostal muscles, elongates the lat muscles, improves lateral spinal mobility, and decompresses vertebrae,” Ettenson tells us.
- Begin standing tall with your feet hip-width apart.
- Activate your core and relax your shoulders.
- Lift your right arm overhead.
- Gradually bend your torso to the left, creating an arc with the right side of your body.
- Hold as you breathe into the side stretch.
- Return to the start position.
- Repeat on the other side.