Feel Stiff in the Morning? Try These Joint-Friendly Exercises

If you’re in your 40s, 50s or 60s and starting to feel more aches and stiffness in your joints—especially knees, hips, or shoulders—you’re not alone.

It’s incredibly common, especially if you’ve had a break from regular exercise or spend a lot of time sitting. The good news? You don’t need to “just live with it.”

Here are 3 simple, low-impact exercises that can help improve mobility, reduce stiffness, and support your joints—without needing to see a physio.

1. Glute Bridges
Why: Strengthens your hips and lower back, which takes pressure off your knees.
How: Lie on your back, knees bent, feet flat. Push through your heels to lift your hips, squeeze your glutes at the top, then lower slowly.
Do: 2 sets of 10-15 reps

2. Shoulder Circles
Why: Increases shoulder mobility and helps release tension.
How: Stand tall and slowly roll your shoulders forward 10 times, then backward 10 times.
Do: 1–2 rounds daily, especially if you’re at a desk a lot.

3. Wall Sits
Why: Builds leg strength safely without strain on the joints.
How: Lean against a wall, slide down until your knees are bent to about 90 degrees, and hold.
Do: Start with 20 seconds and build up to 1 minute.

Bonus Tip:
Drink more water than you think you need. Joint cartilage is about 80% water—hydration helps keep them cushioned and moving smoothly.These movements take less than 10 minutes and can make a big difference to how you feel each day.

Consistency is key—try them 3–4 times a week and you may notice less stiffness and more freedom of movement.