Are You Awakening Sore and Stiff? Here's How to Remove That Morning Rust Gently

However, what causes this stiffness in the morning? More importantly, how can we correct it without requiring an hour-long warm-up or a complete yoga class?

Why It Feels Like You Slept in a Stone Age Cave When You Wake Up

Although the exact cause of morning stiffness is unknown, experts concur that inactivity is a major contributing factor. Rheumatologist Dr. William Docken of Brigham and Women's Hospital, which is connected with Harvard, says, "It is not known exactly why it arises, but it seems to appear after lengthy spells of being still."

What is the longest period of inactivity that the majority of us experience each day? Sleep.

Lying motionless for 6 to 8 hours can make your muscles and joints stiffen like a lawn chair left outside in the rain, regardless of your age. Long car rides, Netflix marathons, and hours spent bent over a laptop can all have the same numbing effect, so it is not just mornings.

The Key to Awakening Feeling Younger? Movement Minimum, Willful, Regular Motion

The good news? You do not have to twist yourself into a pretzel or do laps around the block in the morning. You may shake off the cobwebs, awaken your muscles, and lubricate your joints with a few easy motions.

Moving frequently and early is one of the best strategies to break the stiffness cycle. Try using a timer to remind you to walk or stretch every 20 to 30 minutes, particularly if you spend a lot of time sitting down during the day.

And when are you prepared to welcome the day? Start with this simple A-B-C morning mobility routine, which is intended to target the shoulders, back, and legs, the areas that have the highest tendency to lock up.

A: Arm Sweeps: Raise the Shoulders, Open the Chest

Place your feet together and stand erect.

Sweep your arms up toward the ceiling and out to the sides while taking a breath.

Gently return them to your sides and release your breath.

Slowly repeat this flow five to ten times. Imagine it as cleaning your inner window of fog.

B: Reverse the Curl of Screen Time and Sleep with the Back Bend

Your feet should be hip-width apart. 

Breathe in, then gradually raise your chest toward the ceiling by rolling your shoulders back. Allow your spine to arch somewhat, but only to a comfortable degree.

To get back to the center, exhale. Do this three to five times.

This is a lovely method of breathing into your spine and releasing all of that hunched posture.

C: The Chair Pose  Energize Your Core and Legs

Take a breath and raise your arms above your head, or just to your chest if that is more comfortable.

Take a breath out and bend your knees to a squat as low as it feels comfortable.

Lower your arms and hold for a beat or two, then raise them back up. One rep, that is. Perform five to ten rounds.

(If you are concentrating on your legs, you can also avoid the arms and keep your hands on your thighs.)

This one signals to your body that it is time to begin the day by waking up your core, thighs, and glutes.

Bonus Advice: Act Like You are Taking Medicine

This is not just a morning routine. Use it whenever your body feels stuck, whether it is in between Netflix episodes, after a lengthy meeting, or at a road trip pit stop. Even modest amounts of movement keep your joints healthy and your body functioning.

The Bottom Line

Stiffness occurs. It just means that, like any well-worn machine, your body needs a little warm-up. It does not mean you are old or broken. Your drowsy, irritable mornings can be transformed into ones that feel a little more alive with a few light stretches and mindful exercises.

Therefore, try reaching up, bending back, and lowering yourself into a chair stance tomorrow morning before you get your coffee or browse through your phone.