Over 50? Do These 3 Stretches Every Morning To Avoid Pain

Will Harlow, over-50s specialist physiotherapist, recommends these three stretches be done daily for cumulative benefits over time, especially if you have arthritis, stiff joints, or similar morning pain:

The good-morning routine

These stretches are designed for people with arthritis and stiff joints, but if you experience any extra pain, or are aware of having some musculoskeletal irregularity, do seek professional advice (such as from a local physiotherapist). Otherwise, the three stretches he recommends are:

Quad hip flexor stretch

This one is performed while lying on your side in bed:

• Bring the top leg up toward your body, grab the shin, and pull the leg backward to stretch.
• Feel the stretch in the front of the leg (quadriceps and hip flexor).
• Hold for 30 seconds and repeat on both sides.
• Use a towel or band if you can’t reach your shin.

Book-opener

This one helps improve mobility in the lower and mid-back:

• Lie on your side with arms at a 90-degree angle in front of your body.
• Roll backward, opening the top arm while keeping legs in place.
• Hold for 20–30 seconds or repeat the movement several times.
• Optionally, allow your head to rotate for a neck stretch.

Calf stretch with chest-opener

This one combines a calf and chest stretch:

• Stand in a lunged position, keeping the back leg straight and heel down for the calf stretch.
• Place hands behind your head, open elbows, and lift your head slightly for a chest stretch.
• Hold for 20–30 seconds, then switch legs.

For more on all the above plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!