Joint stiffness can make daily activities feel more challenging, but incorporating gentle stretching into your routine may help improve flexibility and mobility. Whether you're experiencing stiffness in the morning or after prolonged periods of inactivity, these simple stretches can help keep your joints feeling their best.
Regular stretching supports joint mobility by promoting circulation, reducing muscle tightness, and maintaining range of motion. It may also help with overall movement, making everyday tasks easier and more comfortable.
If you experience stiffness in your shoulders, neck, or upper back, shoulder rolls can help improve movement.
How to do it:
Sit or stand with your back straight.
Slowly roll your shoulders up, back, and down in a circular motion.
Repeat 10 times, then switch directions.
For those who spend a lot of time typing or using their hands, wrist stretches can help ease stiffness.
How to do it:
Extend one arm straight with the palm facing down.
Use your other hand to gently pull back your fingers.
Hold for 15–20 seconds, then switch sides.
A seated spinal twist can help ease stiffness in the lower back and hips while improving flexibility.
How to do it:
Sit on a chair with both feet flat on the ground.
Turn your torso to one side, using the chair’s backrest for support.
Hold for 20 seconds, then repeat on the other side.
This stretch helps loosen the hips and lower back, reducing stiffness after long periods of sitting.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee toward your chest, holding it with both hands.
Hold for 20 seconds, then switch sides.
Stiff ankles can make walking and standing uncomfortable. Ankle circles help increase flexibility and range of motion.
How to do it:
Sit or lie down with one leg extended.
Rotate your ankle in circular motions, 10 times in each direction.
Repeat on the other foot.
Adding stretching to your daily routine can help improve joint flexibility and reduce stiffness over time. Be sure to move gently and avoid overstretching to prevent discomfort.
If you're experiencing ongoing stiffness or discomfort in your joints, Eastside Family Health Center in Kirkland, WA, is here to help. Schedule an appointment today to learn more about personalized solutions for joint health.
