Read in 30+ languages
हिंदी

Morning and winter stiffness

A sequence that starts before you get out of bed, under the covers.

How to workMorning stiffness that eases within half an hour is ordinary. Stiffness lasting over an hour, in several joints, with swelling, needs to be looked at.
See a doctor, not a stretch
Ankle pumps
टख़ना ऊपर-नीचे
  1. Start while still lying down.
  2. Pull both feet towards you, then point them away.
  3. Twenty times.
  4. This gets the circulation moving.
Where you should feel it: The calves and ankles waking up.
20 reps, in bed
Knee to chest
घुटना छाती तक
  1. Still lying, draw one knee towards the chest.
  2. Fifteen seconds.
  3. Swap sides.
  4. Then both together.
Where you should feel it: The low back and hips opening up.
2 each side
Finger glides
उँगलियों की सरकन
  1. Open the hand, fingers straight.
  2. Bend the top joints into a hook.
  3. Then a loose fist.
  4. Three counts on each shape. Ten cycles.
Where you should feel it: The fingers loosening off.
10 cycles
Cat and cow
पीठ का ऊपर-नीचे
  1. Come onto your hands and knees.
  2. Breathing out, round the back up and tuck the chin.
  3. Breathing in, let the back drop and the chest come forward.
  4. Slow, in time with the breath.
Where you should feel it: The whole spine moving, one segment at a time.
10 cycles
Sit to stand
कुर्सी से उठना-बैठना
  1. Sit at the edge of a chair.
  2. Stand without pushing off with your hands.
  3. Sit down slowly.
  4. This is the first real work of the day.
Where you should feel it: The thighs and hips waking up.
8 reps

Alongside

In winter, warmth before movement — a hot compress or a warm bath. A warm joint opens more easily. Keep hands and feet covered at night.

What this is for

Morning stiffnessWinter stiffnessStiff fingers

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercises