Do you wake up every morning with stiff joints? As if your body isn’t fully “on” yet? Then you’re probably dealing with morning stiffness. This is especially common in people with osteoarthritis or other joint issues.
With the right light movements, you help your body get going. And the good news is, you can start today—right from your bed.
In this blog you’ll discover:
- Why morning stiffness occurs
- Three simple exercises you can do right away
- How the MotiMove app helps you get moving every day
What exactly is morning stiffness?
Morning stiffness is the stiff feeling in your joints right after getting up. Your knees, hips, ankles, or lower back may feel like they’re “stuck.” The reason? During the night your body moves very little. As a result, the joint fluid becomes thicker and muscles settle into a fixed position.
For people with joint complaints, it often takes longer for the body to move smoothly again. That’s exactly when light movement is very important. Don’t force it—activate it.
Exercise 1: Knee rolls from bed
Stay lying on your back, bend your knees, and place your feet flat on the mattress.
Slowly roll your knees from left to right, like windshield wipers. Do this 10 times back and forth at a calm pace.
Why this works:
✔ Improves mobility of your lower back and hips
✔ Gently activates your core
In the MotiMove app, you can do this exercise tailored to your situation, with clear instructions and video.
Exercise 2: Ankle circles (for better circulation)
Pull your toes up slightly and make circles with your ankles. First 5 times clockwise, then 5 times counterclockwise. Then switch feet.
Why this works:
✔ Helps against fluid retention in your feet
✔ Stimulates circulation in your lower legs
This small movement already makes a difference. In MotiMove you can see your progress—that’s motivating!
Exercise 3: Seated hip opener
Sit upright on the edge of your bed. Place your feet firmly on the floor.
Pull one knee toward your chest and hold for 5 seconds.
Release and switch legs. Repeat this 5 times per side.
Why this works:
✔ Loosens your hip joints
✔ Relieves tension in your lower back
In MotiMove you get daily exercises based on your symptoms.
Why moving helps with stiffness
Many people think rest is best for pain or stiffness. But that’s not always true. Light movement actually helps keep your joints flexible and manage pain.
Start small. Even 3 minutes a day helps your body move forward.
Make it easy with the MotiMove app
The exercises above are simple. But how do you stay motivated?
How do you know what’s right for your joints?
That’s where MotiMove comes in—the movement app made for people with joint pain.
With MotiMove you get:
- Personalized exercises tailored to your pain symptoms
- Daily tips & insights about pain and movement
- A handy overview of your progress
- Motivation to keep going—at your pace
With three simple exercises, you get your body moving and feel more flexible right away. Start today and notice the difference.
And want to see real progress? Let MotiMove guide you.
Together we’ll move toward less pain, more control, and a more flexible body.