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Stiff & sore? 6 morning stretches to help

Losing flexibility is a natural part of aging. Unfortunately, this can cause you to wake up feeling stiff and sore.

Ashley Detterbeck, a physical therapist, recommends morning stretching to combat stiff muscles, increase flexibility and reduce the risk of injuries.

Morning stretches allow the body to ‘wake up’ and take on the day,” Detterbeck said. “Gentle movements give the body a chance to engage muscles and prepare for the weight-bearing load of getting out of bed.”

In this video, Detterbeck teaches you six stretches to complete a four-minute routine — an easy addition to your morning activities to ensure you feel your best before you head out the door.

Print morning stretches guide


View More Morning Stretches video.

Find more health and wellness videos on the Marshfield Clinic YouTube channel.

14 responses to “Stiff & sore? 6 morning stretches to help”

  1. Linda Sieja

    I just love these stretches. Went on YouTube and am doing the other five I found. Please send more. What a great way to start the day. Helping loosen up my tight back and strengthen my core. Thanks.

    1. Kirsten Shakal

      Linda – Thanks for the feedback. That's wonderful to hear. I will share with Ashley and the physical therapy team. -Kirstie


      Do you have a video to strengthen my uterus ?

      1. Kirsten Shakal, Shine365 Editor

        Hi, Linda. I'm trying to find resources for you. The provider I'm working with does not know of exercises to strengthen the uterus; are you referring to pelvic floor muscles?

        If you are referring to pelvic floor muscles, Dr. A. Sampson, an OB/GYN, said kegel exercises can help. This is done by squeezing your muscles as if you were trying to stop urine. She said to keep your stomach, butt and thigh muscles relaxed.

        I will share this topic with the Shine365 writing team. There are some physical exercises that may help strengthen the pelvic floor as well that I can propose we show in illustrations or videos. Additionally, Marshfield Clinic physical therapy offers pelvic floor strengthening in Chippewa Falls, Colby/Abbotsford, Eau Claire, Hayward, Marshfield Plaza, Rice Lake and Woodruff: https://marshfieldclinic.org/specialties/physical-therapy/.

        Thank you for reading Shine365. -Kirstie


        Thamks, that is what I was looking for but didn't know how to word it

  2. Anne R.

    Can these stretches be done on the bed before getting up in the morning?

    1. Kirsten Shakal

      Great question, Anne. We've shared your comment with Ashley. Her response – "Yes, of course they can. A bed is a common place to do morning stretches." -Kirstie

  3. Laurie

    What about those of us post hip replacement who have a 90 degree limitation?

    1. Kirsten Shakal

      Laurie, I've shared your question with Ashley and she says the stretches can still be performed, but that you should remain your 90-degree limitation. -Kirstie

  4. Linda Wendt

    I think you need to add the variation for people who cannot get down on the floor or get back up once they are down there. Elders may not be able to do this on the floor.

    1. Kirsten Shakal

      Hey, Linda. Ashley suggests using the bed as your place of stretching if you are unable to get down to the floor and back up. We hope this helps, and thank you for reading. -Kirstie

  5. Karen Singsheim

    Once again, I wish that your exercise videos would come with printed instructions that could be taken with a person, if they so desire. Not everyone has a smart phone that these can be watched on from at home. I have asked this in the past have not received a response on this. Thank you.

    1. Kirsten Shakal

      Thank you for the suggestion, Karen. I'll share with our designers right away. -Kirstie

    2. Kirsten Shakal

      Hi, Karen. I just wanted to inform you we've updated the post to include printed instructions. https://shine365.marshfieldclinic.org/wp-content/uploads/2016/04/Morning-Stretches_Printable.pdf I hope this helps. -Kirstie

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