{"id":35274,"date":"2026-08-24T14:47:10","date_gmt":"2026-08-24T18:47:10","guid":{"rendered":"https:\/\/www.legroupemaurice.com\/?p=35274"},"modified":"2026-08-24T14:48:41","modified_gmt":"2026-08-24T18:48:41","slug":"morning-stiffness-how-you-can-relieve-it","status":"publish","type":"post","link":"https:\/\/www.legroupemaurice.com\/en\/articles\/morning-stiffness-how-you-can-relieve-it\/","title":{"rendered":"Morning Stiffness: How You Can Relieve It?"},"content":{"rendered":"

It\u2019s morning. After spending hours in the same position, you may feel like every movement takes a little extra effort as you get out of bed. The good news is that morning stiffness is a common part of aging, and a few simple habits can help loosen your joints and get you moving more comfortably. Over time, incorporating these habits into your daily routine could also help you maintain your independence. Here\u2019s what you need to know.<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

Why is morning stiffness common as we age?<\/h2>\n

Morning stiffness is characterized by a feeling of tightness or rigidity in the joints and muscles of the arms, legs and back. This can make those first movements of the day feel more difficult.<\/p>\n

To better understand why this happens, it helps to look at how our joints work. \u201cThey contain a natural lubricant called synovial fluid. This fluid helps them move smoothly and supports their proper function. Synovial fluid is a bit like our very own Jig-A-Loo,\u201d explains Lisandre Guertin, a physiotherapist at Physio St-Hubert<\/a> and a consultant for this article.<\/p>\n

As we age, our bodies unfortunately become less efficient at producing this natural lubricant. As a result, our joints may need a little more time to regain their mobility. \u201cBut there\u2019s good news: synovial fluid gets back to work once we start moving,\u201d adds the healthcare professional.<\/p>\n

 <\/p>\n

What causes morning stiffness?<\/h2>\n

Morning stiffness can be caused by the natural aging of the joints<\/strong> and prolonged periods of inactivity<\/strong>. However, it can also be a sign of joint conditions such as osteoarthritis or arthritis. These health conditions can significantly limit mobility and everyday activities.<\/p>\n

 <\/p>\n

Easy morning moves to loosen up your joints<\/h2>\n

Since movement helps lubricate the joints, staying still when you feel stiff in the morning isn\u2019t the best strategy.<\/p>\n

\u201cA few minutes of gentle movement and stretching when you get up can be enough to get your body moving, and it\u2019s beneficial even if your joints aren\u2019t moving through their full range of motion,\u201d<\/em><\/strong> continues Lisandre Guertin. \u201cIn fact, I recommend moving your joints several times throughout the day, as this helps stimulate the production of synovial fluid and relieve morning stiffness.\u201d<\/strong><\/em><\/p>\n

There\u2019s no shortage of opportunities to stay active, especially in a residence. You could, for example, go for a walk with friends, either indoors or outside; play a musical instrument; join a group dance; or try a gentle form of exercise, such as yoga or tai chi. Even a few simple movements while watching TV can help maintain your mobility and easily become part of your daily routine.<\/p>\n

Don\u2019t forget about swimming, either! Water allows you to move several parts of your body while reducing the strain on your joints. Other more active pursuits, such as pickleball or running, can also help get your joints moving.<\/p>\n

In short, there are countless ways to stay active. The key is to choose an activity that suits your interests and abilities.<\/p>\n

 <\/p>\n

Start moving\u2026 before<\/em> you get out of bed<\/h2>\n

You don\u2019t have to be standing to get your joints moving. \u201cSeveral simple movements can be done while lying down or sitting up in bed,\u201d explains Lisandre Guertin.<\/p>\n

For example, you can gently move your fingers and wrists, bend and straighten your elbows, or lift your arms in front of you. The goal isn\u2019t to stretch as far as possible, but to gradually get your body moving again<\/strong>.<\/p>\n

You can also check out the exercise ideas later in this article.<\/p>\n

\u00a0<\/strong><\/p>\n

A little heat can be a lot of help<\/h2>\n

A warm bath or shower can help ease the feeling of joint stiffness. <\/strong>\u201cYou can gently rotate your wrists or ankles while in the shower. If needed, use a shower chair or seat so you can do these movements while sitting. This will help reduce the risk of falls,\u201d advises Lisandre Guertin.<\/p>\n

Electric blankets, heating pads or fabric bags filled with grains and warmed in the microwave can also be helpful.<\/p>\n

\u201cCold can also be an option for easing discomfort. If heat doesn\u2019t work for you, you can try cold instead,\u201d adds the healthcare professional.<\/p>\n

 <\/p>\n

5 easy exercises to get your morning moving<\/h2>\n

There\u2019s no one-size-fits-all exercise routine. The right choice depends on your abilities and what you enjoy. That said, a few very simple movements can help get your joints moving in the morning.<\/p>\n

    \n
  1. \n

    Flex your fingers and wrists<\/h3>\n<\/li>\n<\/ol>\n

    Slowly open and close your hands, then gently rotate your wrists.<\/p>\n

      \n
    1. \n

      Bend and extend your elbows<\/h3>\n<\/li>\n<\/ol>\n

      Slowly bring your hands toward your shoulders, then straighten your arms.<\/p>\n

        \n
      1. \n

        Shift your shoulders<\/h3>\n<\/li>\n<\/ol>\n

        Slowly extend your arms in front of you, out to the sides, or overhead.<\/p>\n

          \n
        1. \n

          Loosen up your legs<\/h3>\n<\/li>\n<\/ol>\n

          Gently bend and straighten your knees.<\/p>\n

            \n
          1. \n

            Activate your ankles<\/h3>\n<\/li>\n<\/ol>\n

            Do a few gentle movements with your feet and ankles before getting out of bed.<\/p>\n

             <\/p>\n

            Looking for more exercise ideas? The move50+<\/a> platform offers a variety of programs designed for older adults, as well as workout videos and health articles for seniors. Take a look!<\/p>\n

             <\/p>\n

            Simple habits to help ease stiff joints<\/h2>\n

            1. Drink well<\/h3>\n

            Some people tend to drink less water as they get older. Yet water plays an essential role in keeping the body functioning properly. Staying well hydrated also helps support the production of synovial fluid.<\/p>\n

            Looking for tips to help you drink more water<\/a>? Keep a reusable water bottle close by throughout the day. You can also make your water more appealing by adding frozen fruit, fresh herbs, citrus slices and more.<\/p>\n

            2. Eat well<\/h3>\n

            Even though your appetite may change as you get older, maintaining a balanced diet<\/a> is important for keeping your bones, muscles and organs healthy.<\/p>\n

            \u201cWe live in a world of diets, and older adults are not immune to the latest trends. But carbohydrates, protein and fat all have a place on the plate. Rather than eliminating certain food groups, it\u2019s better to focus on balance and variety. In my practice, I often suggest that people meet with a dietitian for advice tailored to their individual needs,\u201d<\/em><\/strong> says Lisandre Guertin.<\/em><\/p>\n

            3. Sleep well<\/h3>\n

            Sleep can also affect how you feel when you wake up. \u201cWhen you haven\u2019t had a restful night, fatigue can make it harder to tolerate pain,\u201d explains the healthcare professional.<\/p>\n

            As you get older, your sleep patterns can change. You may, for example, sleep for shorter periods or sleep less deeply. To encourage more restful sleep, keep your bedroom cool and dark, limit screen time before bed and avoid caffeine later in the day.<\/p>\n

            For more information about sleep disorders in older adults, click here<\/a>.<\/p>\n

             <\/p>\n

            When should you seek help?<\/h2>\n

            Morning stiffness shouldn\u2019t stop you from going about your day or become a constant source of worry. If it\u2019s severe, lasts for more than an hour, or significantly limits your activities, consider making an appointment with a healthcare professional.<\/p>\n

            A consultation may help you find ways to get back to enjoying movement<\/a> again. Because to age is to live!<\/em><\/strong><\/p>\n

            A special thank you to physiotherapist Lisandre Guertin for her valuable insights and contribution to this article.<\/strong><\/p>\n

            *The information provided in this article is for informational purposes only and should not be considered a substitute for personalized advice from a healthcare professional.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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