The gentle wake up routine your joints will love
Ever wake up and feel like your body’s saying, “Give me a minute”? You’re not alone. Before the feet hit the floor, many of us over 60 feel a bit stiff — hips, back, knees, shoulders — all asking for a little kindness before the day begins. And while it’s tempting to push through or reach for that first cup of coffee to wake us up… there’s actually something better for your body (and just as energizing): gentle morning movement.
Not stretching. Not exercise. Just simple, pain-free limbering to get your joints and muscles moving again.
Here’s why it works — and how to try it tomorrow morning (right from bed!).
While we sleep, our bodies naturally cool down and settle. That’s a good thing — it helps us rest and recover. But it also means our joints aren’t ready to move like they would later in the day. Think of it like a jar of honey: a little stiff when it’s cool… smooth and flowing with a bit of warmth. Same goes for your body. And if you’ve ever gone from 0 to 60 too quickly — like hopping out of bed and reaching down to grab the laundry — you know how easily that can lead to a twinge, ache, or full-blown pain.
When people think of “morning movement,” they often picture toe touches or holding a stretch for 30 seconds. That’s not what your body needs first thing. Stretching involves tugging on muscles. But limbering? It’s more like easing your body awake with small, gentle motions.
✅ No force
✅ No pain
✅ No risk of overstretching
Instead, limbering is about moving through comfortable ranges — like circling your wrists, gently rocking your knees side-to-side, or doing small ankle pumps. These subtle movements boost circulation, wake up your nervous system, re-lubricate your joints, and help you feel more stable and confident when you finally stand up.
Here are some examples of things to try before you even get out of bed:
🛏️ Step 1: Bend your knees with your feet flat on the mattress. Gently rock your knees side to side.
👣 Step 2: Circle your ankles — slow and easy. Then flex and point your toes.
🤲 Step 3: Reach your arms overhead in a relaxed Y-shape. No forcing — just see what feels good.
🧘 Step 4: Take 3 slow breaths, letting your ribcage expand.
That’s it. It takes less than 2 minutes — and it’s often enough to help your body say: “Okay, I’m ready.”
If you’re a visual learner (or just want to follow along), I made a short video walking you through the movements that I do every morning. Take what works for you and leave what doesn’t. It’s all about your body and what it needs to feel ready for the day.
Whether you have Parkinson’s, arthritis, or just the usual morning stiffness, these gentle moves are a safe and easy way to start your day feeling more like you.
No stretching. No soreness. Just a little limbering love.
Small habits make a big difference — and this one can help you move better, feel steadier, and carry less tension throughout the day. So tomorrow morning… before you grab the coffee … try a little limbering first. Your joints will thank you.