Joints are stiffest first thing in the morning, when the fluid that lubricates them hasn't been moved around for hours. This five-minute routine is gentle enough to do before coffee.
Lying on your back, hug one knee toward your chest for 20 seconds, then the other. This eases the lower back before you even stand up.
Feet hip-width apart, reach both arms overhead and stretch tall for three slow breaths. Lengthens the spine and gets blood moving.
Place your forearms on a door frame and step gently forward until you feel a stretch across the chest. Counteracts hours of sleeping curled on your side.
Sitting on the edge of the bed, extend one leg with the heel on the floor and hinge forward slightly. Hold 20 seconds per side.
Ten circles in each direction. Small joints appreciate the warm-up more than most people expect.
Move slowly, never bounce, and stop short of pain. If a joint is swollen, hot, or persistently painful, check with your doctor before stretching it.