5 Morning Stretches to Relieve Arthritis and Joint Pain

Why are morning stretches so important? Well for one reason, the morning is the part of the day that people with arthritis dread. Joint pain is an extremely common issue that people who suffer from arthritis wake up to everyday.

Stretching in the morning is proven to help alleviate arthritis and joint pains by medical experts, Matt Hyland (PT, PhD, MPA, CSCS) and Sharon Kolasinski (MD). They have claimed that people who achieved the best results committed to stretching every morning. They also mentioned that taking a warm shower before or after stretching keeps muscles more limber.  

Of course, there are other benefits when it comes to incorporating stretches into your daily routine. Some of them include: 

  • Improving blood circulation, flexibility, posture, and overall physical performance
  • Decreasing unwanted muscle stiffness and tension  
  • Finding it easier to relax and get a good night’s sleep after exercising 

So, what are you waiting for? Read on for five easy morning stretches that are proven to alleviate joint and arthritis pain for the rest of the day!

5 Stretches to Relieve Arthritis and Joint Pain 

1.Towel Squeeze – Targets Arthritis Pain in Hands

Suggested Repetitions: 10-15 times per hand

Grab a small hand towel that is rolled up or a larger sponge. Take the object in one hand and squeeze. Hold for 5 seconds and then relax. Repeat 10 to 15 times with each hand.

2. Shoulder Rolls – Targets Joint Pain in Shoulders 

Suggested Repetitions: 20

Stand with your arms straight and close to the body. Roll your shoulders forward 10 times, and then back 10 times at a steady pace. 

3.Trunk Rotation – Targets Joint Pain in Hips

Suggested Repetitions: 5 times on each side

 Lie on your back with knees bent. Gently lower both legs to the left toward the ground, while keeping your knees bent. Hold in this position for 10 seconds before slowly returning to the starting position. Alternate the stretch 5 times between each side of the body. 

4. Hamstring Stretch – Targets Joint Pain in Legs and Lower Back –

Suggested Repetitions: 5 times per leg

Lie on your back with your left knee bent, keeping the foot flat on the bed. Place both hands behind your right thigh and lift the right leg into the air, keeping it at straight as possible. Next, use your hands to pull the right leg toward your chest. Hold this position for about 30 seconds and then gently release. Alternate this stretch 5 times with each leg. 

5.Hip Rolls – Targets Joint Pain in Hips 

Suggested Repetitions: 10-15

Lie on your back while keeping your knees straight and legs far apart. Roll your knees and feet toward each other so that you appear pigeon-toed. Then roll them back out to the starting position gently. Repeat 10-15 times. 


Safety note: Seniors should ask a doctor or primary caregiver if they are unsure about performing any new stretches. If you begin to feel any intense pain during the stretch, slowly return to the starting position and call a medical professional for assistance.


Stretch with a Physical Therapist at UMC at Collingswood!

The stretches above can be performed at United Methodist Communities in a way that is just not possible at home. At UMC at Collingswood, we have trained physical therapists and medical professionals to help seniors exercise with the utmost health and safety practices. We understand that fitness is not “one size fits all” and modify health and wellness plans for each resident accordingly.    

For more information about senior fitness services at UMC at Collingswood in Camden County, or any of our other senior communities across New Jersey, please contact United Methodist Communities and book your visit today.