If you’re over 50 and mornings feel stiff, achy, or slow to get going, you’re not alone. Many of my patients tell me the first few minutes of the day are the hardest – hips don’t want to move, the back feels tight, and joints just don’t warm up like they used to.
In this article, I’ll share 3 targeted stretches that can help you reduce morning stiffness. I’ve used this exact routine with hundreds of people at HT Physio, and it’s one of the simplest ways to start the day feeling looser, lighter, and more mobile.
DISCLAIMER: The information in this post is not a substitute for individualized medical advice and the exercises are not suitable for every person. Please get checked out before you start any new exercise programme.
1. Quad & Hip Flexor Stretch (Done in Bed)
Most of us sleep with our knees pulled toward our chest, which shortens the hip flexors overnight. Tight hip flexors can contribute to:
- Morning lower-back pain
- Hip tightness
- Trouble standing upright when you first get out of bed
How to do it:
- Lying on your side, bring your top knee up slightly.
- Hold your shin with your top hand (or use a towel if you can’t reach).
- Gently draw the shin toward your bottom or move the leg slightly behind you until you feel a stretch down the front of the thigh.
Hold for 30 seconds on each side.
👉 If your knee is stiff, focus more on the “leg behind you” movement.
👉 If your hip or back is stiff, focus more on bringing the shin toward your bottom.
2. “Book Opener” Thoracic Spine Stretch
If you wake up with a stiff lower or mid back, this stretch is for you. It opens the chest, improves posture, and helps mobilise the thoracic spine before you even stand up.
How to do it:
- Lie on your side with arms straight out in front of you.
- Without moving your legs, roll your top arm and shoulder backwards as if opening a book.
- Let your arm fall towards the bed while keeping your knees together.
Hold for 20–30 seconds or repeat the opening movement 5 slow times per side.
👉 If you have a stiff neck, keep your head resting in the same position instead of turning it.
3. Calf Stretch + Chest Opener (Once you’re standing)
Once you’re out of bed, this final stretch works beautifully to open tight calves and chest muscles – two areas that commonly stiffen overnight.
Tight calves can impact ankle mobility and walking comfort, while tight chest muscles can pull your posture forward.
How to do it:
- Place one foot forward and the other foot back.
- Keep the back heel pressed into the floor.
- Bend the front knee to feel a stretch in the calf at the back.
- Place both hands gently behind your head and open your elbows to stretch the chest.
Hold 20–30 seconds on each side.
How Long Should the Routine Take?
Just 2–3 minutes.
A few minutes of movement first thing in the morning sets the tone for your whole day.
If you try these stretches consistently, you may notice:
- Less morning stiffness
- Easier walking
- Less back and hip discomfort
- Better posture
- A smoother start to the day
Next Steps
If you’d like personalised guidance, HT Physio in Farnham can help you build a safe, effective plan for posture and walking.
For more practical strategies, check out my book Thriving Beyond 50, packed with expert tips to keep you strong, mobile and independent.
Author:
Will Harlow, MSc, MCSP. Over-50s Specialist Physiotherapist, HT Physio (Farnham, UK)