Quick answer: A 15-minute morning routine can ease arthritis stiffness: 3 minutes of gentle moves in bed, 3 minutes of warmth such as a warm shower, 5 minutes of seated joint movements and 4 minutes of standing stretches. Move slowly within comfort. Stiffness lasting over 30 minutes most mornings is worth mentioning to your GP.
Waking up stiff is one of the most common complaints in arthritis. Joints that have been still all night can feel tight, slow and sore, and it can take a while to get going. The good news is that gentle movement, warmth and a bit of planning usually make mornings easier. This routine takes about 15 minutes, needs no equipment and can be done in bed, on a chair and holding a kitchen worktop. It suits most people with osteoarthritis or inflammatory arthritis, but if you have had recent surgery or a physiotherapist has given you specific exercises, follow their advice first.
Why arthritis joints are stiff in the morning
When you are still for several hours, fluid can build up in and around inflamed joints, and the muscles and soft tissues around them tighten. Moving gently helps "warm up" the joint again. The length of stiffness can be a clue to the type of arthritis:
- Osteoarthritis: stiffness usually eases within about 30 minutes of getting moving. NICE's osteoarthritis guideline (NG226) uses morning stiffness of 30 minutes or less as one of the typical features.
- Inflammatory arthritis such as rheumatoid arthritis: the NHS describes stiffness that is often worse in the morning and lasts longer than 30 minutes, sometimes for hours.
- Polymyalgia rheumatica: stiffness and aching in the shoulders and hips, usually in people over 50, that is often worst in the morning.
Whatever the cause, a gentle routine usually helps. If your stiffness is long-lasting, new, or getting worse, the routine is not a substitute for being assessed. See the section on when to get medical help below.
Before you start: three simple rules
- Slow and smooth. Move slowly, without bouncing or forcing. Stiff joints respond better to gentle repetition than to big stretches.
- Comfortable range. Some discomfort is normal when you first move. Sharp, stabbing or rapidly increasing pain means stop that movement or make it smaller.
- Breathe normally. Holding your breath makes muscles tense. Breathe out as you move.
A helpful rule many physiotherapists use: if pain after the routine is noticeably worse for more than an hour or two, or worse the next morning, do fewer repetitions or smaller movements next time.
The 15-minute morning routine
| Stage | Time | Where | Focus |
|---|---|---|---|
| 1. Wake-up moves | 3 minutes | In bed | Ankles, knees, hips, hands |
| 2. Warm-up | 3 minutes | Bathroom or kitchen | Warm shower, warm water for hands, hot drink |
| 3. Seated moves | 5 minutes | Sturdy chair without wheels | Neck, shoulders, back, wrists, hips, knees |
| 4. Standing moves | 4 minutes | Holding a worktop or sturdy chair | Hips, knees, ankles, balance |
Stage 1: wake-up moves in bed (3 minutes)
Do these lying on your back before you sit up. Aim for 5 to 10 slow repetitions of each.
- Ankle pumps and circles: point your toes away, then pull them towards you. Then circle each ankle slowly both ways.
- Heel slides: slowly slide one heel towards your bottom, bending the knee, then slide it back out straight. Swap legs.
- Knee rolls: bend both knees with feet flat on the bed, then gently let the knees drop a little to one side and back to the middle, then the other side.
- Hand opens: make a gentle fist, then open the hand and spread your fingers wide.
- Shoulder slides: slide your arms up the bed towards your head as far as comfortable, then back down.
To get up, roll onto your side, drop your legs over the edge of the bed and push up with your arms. This takes strain off the back and hips.
Stage 2: warm up (3 minutes)
Warmth eases stiffness for many people, which makes the next stages more comfortable.
- A warm shower, letting water run over the stiffest joints
- Or soak your hands in a bowl of warm water while you open and close your fingers
- Or hold a warm mug of tea or coffee and gently move your wrists while it brews
- If you take regular morning medicines, this is a good moment to take them as prescribed
Some people find it helps to warm their clothes on a radiator or use a wheat bag on a stiff knee or neck. Read our guide to heat versus ice for arthritis for safety tips.
Stage 3: seated moves (5 minutes)
Sit towards the front of a sturdy chair with your feet flat on the floor. These are based on the type of gentle sitting and flexibility exercises the NHS suggests for older adults. Do 5 to 10 repetitions of each.
- Neck turns: slowly turn your head to look over one shoulder, back to the middle, then the other side.
- Neck tilts: gently tilt your ear towards your shoulder, without lifting the shoulder. Hold a couple of breaths, then swap.
- Shoulder rolls: roll your shoulders up, back and down in slow circles.
- Arm raises: lift one arm forwards and up as far as comfortable, then lower it. Swap. Keep the movement small if your shoulder is painful.
- Upper body turns: cross your arms over your chest and slowly turn your upper body to one side, then the other, keeping your hips still.
- Wrist circles and finger touches: circle your wrists, then touch the tip of your thumb to each fingertip in turn.
- Knee straightening: slowly straighten one knee until the leg is out in front, hold for a breath, then lower. Swap.
- Seated marching: lift one knee a little, then the other, as if marching, for about 30 seconds.
Stage 4: standing moves (4 minutes)
Stand facing a kitchen worktop or the back of a sturdy chair, holding on with both hands. Do 5 to 10 repetitions of each, and sit down if you feel tired or unsteady.
- Heel raises: rise up onto your toes, then lower slowly.
- Mini squats: bend your knees a little as if starting to sit, then straighten up. Only go as low as is comfortable.
- Side leg lifts: lift one leg out to the side, keeping your body upright, then lower. Swap.
- Back leg lifts: keeping the leg straight, take it a little behind you, then return. Swap.
- Calf stretch: step one foot back, keep that heel down and lean gently forwards until you feel a stretch in the calf. Hold for a few breaths. Swap.
- Tall stand: finish by standing tall with your weight even on both feet for a few breaths.
Bad mornings: the 5-minute version
On a flare day, or when you are short of time, do a cut-down version rather than nothing:
- Ankle pumps, heel slides and hand opens in bed (2 minutes)
- Warm water on hands or a warm shower (2 minutes)
- Seated shoulder rolls and knee straightening (1 minute)
During a flare, keep movements small and gentle. Our guide to the first 24 hours of a flare has more on moving safely when joints are hot and swollen.
Small changes that make mornings easier
The night before
- Do a few gentle movements before bed so joints do not stiffen as soon as you lie down
- Keep the bedroom warm enough; cold rooms can make stiffness feel worse
- Lay out loose, easy-to-fasten clothes and slip-on shoes
- Put tomorrow's morning medicines and a glass of water by the bed, if your clinician advises taking them early
- Use pillows to support painful joints overnight. See our guide to sleep positions for each joint
Plan your morning
- Give yourself extra time so you are not rushing stiff joints
- Do lighter jobs first and leave heavier tasks until later in the morning
- Use gadgets such as long-handled shoe horns, sock aids, electric toothbrushes and lever taps
- Sit to get dressed and to do your hair if standing is tiring
- If you work, ask whether a later start or flexible hours would help; this can be a reasonable adjustment
Medicines and timing
Some people find that timing pain relief so it is working when they get up makes mornings easier. Do not change how or when you take any medicine without talking to your GP or pharmacist first. For inflammatory arthritis, long morning stiffness can be a sign your condition is not well controlled, which is worth raising with your rheumatology team rather than managing with painkillers alone. NICE's rheumatoid arthritis guideline (NG100) supports regular review and treatment adjustment when the disease is active.
Making the routine stick
- Attach it to a habit you already have, such as waiting for the kettle or after brushing your teeth.
- Write it down and stick it on the fridge or bathroom mirror.
- Track your stiffness time. Note how many minutes it takes to feel "loosened up" each morning for a couple of weeks. This is useful information for your GP or rheumatology team.
- Build up slowly. Start with 5 repetitions of each move and add more over a few weeks if it feels comfortable.
- Keep the rest of the day active. NICE recommends regular exercise for osteoarthritis. Morning moves work best alongside walking, strengthening and other activity. Our exercise hub has ideas for each joint.
When to get medical help
- See your GP if you have morning stiffness lasting longer than 30 minutes most days, especially with swollen, warm or tender joints in your hands or feet. These can be signs of inflammatory arthritis, and NICE advises early referral to a specialist.
- See your GP promptly if you are over 50 and develop new stiffness and aching in both shoulders or hips over a short time, particularly with tiredness or feeling unwell.
- Get same-day help if you are over 50 with new stiffness and also a new headache, scalp tenderness, jaw pain when chewing or changes in your vision. For any loss of vision, call 999 or go to A&E.
- Contact your rheumatology team if you already have inflammatory arthritis and your morning stiffness has become longer than usual.
- Call NHS 111 or go to A&E for a suddenly hot, red, swollen joint with fever, or call 999 for chest pain, severe breathlessness or signs of a stroke.
How long should morning stiffness last with arthritis?
With osteoarthritis, stiffness usually eases within about 30 minutes of moving. With inflammatory arthritis, such as rheumatoid arthritis, it often lasts longer than 30 minutes and can last for hours. Stiffness that regularly lasts more than half an hour is worth discussing with your GP.
Should I exercise if I am stiff in the morning?
Gentle movement is one of the best ways to ease morning stiffness. Start slowly with small movements in bed, warm up, then build to seated and standing moves. Avoid vigorous exercise until you have loosened up, and save harder activity for later in the day.
Does a hot shower help morning stiffness?
Many people find a warm shower or bath eases stiffness and makes moving more comfortable. Keep the water warm rather than very hot, take care getting in and out, and consider a grab rail or shower seat if balance or getting up is difficult.
What if I have stiffness in lots of joints?
Work through the routine from the feet up, using warmth first if that helps. Keep each movement small to begin with and do fewer repetitions. Stiffness in many joints, especially the hands and feet, that lasts a long time each morning should be checked by your GP.
Can I do this routine during a flare?
Yes, but use the shorter 5-minute version and keep movements small and gentle. Skip any move that makes a hot, swollen joint much worse. Use cold rather than heat on a hot joint, and follow your flare plan if you have one.
Is it normal for joints to click during morning stretches?
Clicking or creaking without pain is common and not usually a concern. If a click comes with sharp pain, locking, giving way or new swelling, stop that movement and ask a physiotherapist or your GP for advice.
Sources and further reading
- NHS: Rheumatoid arthritis
- NHS: Osteoarthritis
- NHS: Flexibility exercises
- NHS: Sitting exercises
- NICE NG226: Osteoarthritis in over 16s
- NICE NG100: Rheumatoid arthritis in adults
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Morning knee stiffness — why it can last 30+ minutes
- Safe daily stretching — a fuller stretching routine
- Chair yoga — gentle seated practice
- Exercise hub — exercises by joint
- Heat vs ice — using warmth for stiffness
- Rheumatoid arthritis — signs and treatment