Simple Stretches to Reduce Morning Stiffness


by Kate Dewar, RD, LDN

It’s that time of the year when the weather gets rainier, the atmospheric pressure drops, and our joints and muscles become a bit sore. Combat muscle and joint stiffness with this simple stretching sequence!

Full Body Stretch

Lay flat with your arms straight overhead. Pull your arms away from your feet and feel the release in your back.


Use your right hand to gently pull your head down to your shoulder and repeat on the other side. Finally, place your hands on the back of the head and gently tuck the chin in towards your chest.

Upper Back

Interlock your fingers in front of the body, straighten the arms and turn your palms away from you. Tuck your head and feel a nice stretch in your upper back and shoulders.


In a seated or standing position, interlock the fingers behind your back and pull the hands downwards creating range of motion in the shoulders and opening the chest. Let the head gently fall back and take a few breaths.

Seated Pike

Sit with your legs straight out in front of you and lengthen through the spine. Fold forward over your legs and let the hamstrings release.

Side Bends

Come to a standing position and reach the arms overhead. Grab your left wrist with the right hand and gently bend over to the right. Repeat on the other side.

Ankle Rolls

In a standing position, circle each ankle to the right and left to get blood flowing in your feet.