A 10-minute morning routine for a stiff body

If you wake up feeling like your body needs oiling before it can move, you're in good company. Stiffness first thing in the morning is incredibly common, especially in fall and winter, after long days at a desk, or when life gets stressful.

You don't need an hour-long class to feel better. Ten gentle minutes can change how your whole day feels.

Why we wake up stiff

When we sleep, we barely move for hours. Our muscles and fascia (the connective tissue that wraps around them) get a little sticky and dehydrated. Add cold weather, stress and a lot of sitting, and it's no wonder the first steps out of bed feel creaky.

The answer isn't to force it. It's to wake the body up slowly, with breath and easy movement.

Your 10-minute routine

Move slowly. Nothing should hurt. Breathe through your nose if you can.

1. Breath on your back (1 minute)

Lie down, knees bent, one hand on your belly. Breathe slowly into your hand. Let your exhale be a little longer than your inhale. This tells your nervous system it's safe to soften.

2. Knees side to side (1 minute)

Feet wide, let your knees fall slowly from side to side like windshield wipers. This gently wakes up your low back and hips.

3. Knees to chest (1 minute)

Hug both knees in and rock slowly side to side, massaging your low back.

4. Cat and cow (2 minutes)

Come to hands and knees. Inhale, drop the belly and lift the chest. Exhale, round the spine. Let it be slow and wavy, not perfect.

5. Child's pose with side reach (2 minutes)

Sit back toward your heels, arms long. Walk your hands to the right for a few breaths, then to the left, feeling the side body open.

6. Low lunge (2 minutes)

Step one foot forward and lower the back knee, padded with a blanket if needed. Hands on your thigh or on blocks. Breathe into the front of the back hip, then switch sides.

7. Stillness (1 minute)

Sit or lie down and notice how you feel compared to when you started. That noticing is part of the practice.

Tip: Blocks make every one of these easier. I use and love the cork blocks and mats from B Halfmoon (code WELLWITHMELO15).*

Want to follow along?

I have a whole playlist of short, gentle classes made for exactly this. Pick one and press play: Yoga for a Stiff Body on YouTube, or browse all my free yoga classes.

Frequently asked questions

Is it okay to stretch first thing in the morning?

Yes, as long as you move gently. Skip deep, forced stretches and focus on slow movement and breath.

How long until I feel less stiff?

Many people feel a difference after the first session. Doing it most mornings for a couple of weeks is where it really adds up.

What if something hurts?

Stop, and skip that movement. Ongoing pain is worth checking with your doctor or physiotherapist.

*Some links in this post are affiliate links. I may earn a small commission at no extra cost to you, which helps keep my classes free. This post is for general wellness education and isn't medical advice.

← Back to the Journal