A Simple Morning Routine to Feel Less Stiff in Minutes
Start your day with a short, bed-friendly mobility sequence that wakes up your hips, spine, ankles, and core so you can stand up feeling looser, steadier, and more comfortable.
Why You Feel So Stiff in the Morning
One of our beginner members asked a great question: “What can I do in the morning so I don’t feel so stiff?” Morning stiffness is common because you’ve been still for hours, your joints haven’t moved through range of motion, and your muscles haven’t been asked to “turn on” yet. The fix does not have to be complicated. A few targeted movements can help your body feel more mobile before you even fully get up.
This routine focuses on three priorities:
Open the hips with gentle rotation
Wake up the ankles and lower legs with circulation-friendly movement
Prepare the spine, shoulders, and legs so standing up feels smoother
How Long This Routine Takes
You can complete everything in about 3–6 minutes. If you have extra time, slow it down and breathe between reps. The goal is not intensity. The goal is to feel better when you stand up.
Step 1: Knee Hugs to Loosen the Hips and Lower Back
Lie on your back and alternate knee hugs.
How to do it:
Bring one knee toward your chest.
Instead of pulling straight to the center, guide the knee slightly toward the outside of your chest (toward your armpit).
Hold for a couple seconds, then lower slowly.
Switch sides.
Do 3 reps per side. Try to bring the knee a little higher each time without forcing it.
Step 2: Hip 90/90s to Restore Hip Rotation
Hip rotation is one of the most overlooked reasons people feel stiff in their knees, hips, and lower back.
How to do it:
Bring your feet a little wider than hip-width while lying on your back.
Let both knees drop to one side.
Swing them smoothly to the other side.
Stay relaxed and move slowly.
Aim for 10 total reps (about 5 each side). Focus on control, not speed.
Step 3: Glute and Low Back Rotation Stretch
This is a simple progression that adds a deeper rotational feel through the glutes and low back.
How to do it:
Straighten one leg.
Bend the other knee and bring it as far to the side as comfortable.
You can keep your foot planted if that is your limit.
Gently bring the knee across and back, moving slowly.
Do 3 reps on each side. You should feel a mild stretch in the glute and a gentle “wringing out” through the lower back.
Step 4: Ankle Pumps to Warm Up the Lower Legs
Ankle pumps are a quick way to wake up the calves and shins and help your ankles feel more ready to support you.
How to do it:
Pull your toes toward your nose to feel the muscles along the front of the shin.
Point your toes away to feel your calves.
Move back and forth with control.
Do 10–20 reps.
Step 5: Seated Side Bends to Wake Up the Spine and Shoulders
Roll to your side and sit up on the edge of the bed. This is a mobility move, not a “bend as far as possible” move.
How to do it:
Place one hand on the bed for support.
Reach the other arm overhead with the thumb pointed back.
Instead of collapsing sideways, reach your rib cage up toward the ceiling.
Switch sides.
Do 10 total reps, alternating.
Step 6: Sit-to-Stands to Turn On Strength and Posture
This is where your body learns to stand up with better mechanics, not just “get it done.”
How to do it:
Stand with feet slightly wider than hip-width.
Turn toes slightly outward.
Keep knees tracking the same direction as your toes.
Press through your heels as you stand tall and extend your hips.
Optional: open your chest and turn palms forward at the top.
Sit down with control and repeat.
Do 10 reps. Start with hands on your knees if needed, then progress to hands out front for balance as you get stronger.
What to Notice After You Finish
After your last rep, pause for a moment and check in:
Do your hips feel more open?
Do your ankles feel more “awake”?
Does your back feel less stiff?
Does standing feel easier and more stable?
You should feel looser, more mobile, and more “online” through your muscles, even with just a few minutes of movement.
Tips to Keep It Safe and Effective
Move slowly and breathe normally.
Stay in a comfortable range of motion. Nothing should feel sharp or pinchy.
Control the lowering portion of every rep, especially sit-to-stands.
If you feel dizzy or unstable, use a sturdy surface for support and shorten the range.
Conclusion
If you wake up feeling stiff, you do not need a long workout or a complicated routine to change how your body feels. A few minutes of consistent, gentle movement can make getting out of bed feel smoother and less intimidating. Try this sequence daily for a week and pay attention to what improves first—hips, back, ankles, or your ability to stand up with more ease. Small daily wins add up quickly when you choose the right movements.