Do your knees creak when you get out of bed? Does your back feel tight before your morning walk?
I hear this all the time from my clients. And here's the thing - you're not imagining it.
Stiff joints really do make simple things harder. Reaching for items on high shelves becomes a challenge.
Getting down to weed your garden takes longer than it used to.
I totally get it. When your joints feel stiff and unprepared, it affects everything:
You miss your favourite activities because movement hurts
You avoid stairs and choose the lift instead
You watch the grandkids play instead of joining in
You feel older than your years
But here's what I've found working with 200+ people: your joints need gentle preparation.
Think of them like a car engine on a cold morning. They work better when warmed up first.
One of my clients told me she felt like a 'rusty gate' every morning. That stuck with me because so many people say something similar. If that's you, you're definitely not alone.
The Solution: A Simple 5-Minute Daily Routine
The good news? A gentle warm-up takes just 5 minutes daily. Most people find this easy to fit into their morning routine - even if you're worried you don't have time.
Why Warming Up Works So Well
Gentle movement increases blood flow to your joints. This brings healing nutrients in and removes waste products out. Your joints become more flexible and ready for the day ahead.
Safety First: Always check with your GP before starting any new exercise routine, especially if you have existing joint conditions.
What Your Warm-Up Should Include
Start With Gentle Movement (2 minutes)
I know it might feel counterintuitive when you're stiff, but these simple movements help:
Walking on the spot or around your garden
Arm circles whilst standing by your kitchen counter
Shoulder rolls during your morning cuppa
These activities gradually increase your heart rate. Your body temperature rises gently, preparing your muscles for movement.
Add Dynamic Stretches (3 minutes)
Dynamic stretches mean moving whilst you stretch. These work better than holding still positions.
Here's why dynamic works: moving stretches warm your joints through their full range. This reduces stiffness and improves flexibility.
Try these simple movements:
Leg swings holding onto a sturdy chair
Gentle arm swings across your body
Hip circles with hands on your waist
Watch the Warm-Up in Action
Not sure where to start? Try these warm-up exercises in the video below before your workout.
They're the same ones we use in our Joint Pain Programme sessions. Give them a go and feel the difference!
Download Your Free Guide
Access your printable warm-up routine here - perfect for sticking on your fridge or bathroom mirror.
Real-Life Benefits You'll Notice
I know you might be thinking, "Will 5 minutes really make a difference?" From what I've seen with my clients, yes.
Within 2-3 weeks of daily warm-ups, most people report:
Climbing stairs feels easier
Gardening doesn't leave them as stiff
Playing with grandchildren becomes enjoyable again
Morning movements feel smoother
The tricky bit? You need to start slowly and build up gradually. Your joints will thank you for the gentle approach.
Helen, one of my JPP participants, couldn't bend down to garden for more than 10 minutes without her knees getting stiff. After 3 weeks of this warm-up routine, she told me she spent an entire Sunday afternoon planting bulbs - and felt brilliant the next morning.
Listen to Your Body (This Is Crucial)
Your body gives you important signals. Here's what to watch for:
Normal sensations: Gentle stretching feeling, warmth in your muscles
Stop immediately if you feel: Sharp pain, sudden discomfort, dizziness
If something doesn't feel right, modify the movement or skip it entirely. You know your body best - trust that.
Need help modifying movements?
The SLR method gives you a simple framework for adjusting any exercise - slow down the speed, reduce the load, or limit your range. It's what physiotherapists use across the UK.
Common Mistakes That Slow Your Progress
I see these all the time, so here's what to avoid:
Rushing through warm-ups: Take your full 5 minutes. Quick warm-ups don't prepare your joints properly. I know mornings are busy, but this isn't the place to cut corners.
Being too aggressive: Gentle movements work better than forcing stretches. Think "coax, don't force." You're warming up, not proving anything.
I had a client who thought 'more is better' and pushed into deep stretches right away. Her knees felt worse for days. When she backed off to gentle movements, everything changed.
Skipping days: Consistency matters more than intensity. Daily gentle movement beats intense weekly sessions every time.
Your Next Steps Start Tomorrow Morning
Here's what I suggest:
Set your alarm 5 minutes earlier tomorrow
Choose 3 gentle movements from the list above
Do them before your usual morning activities
Notice how you feel throughout the day
You'll likely feel some improvement within the first week. Significant changes typically appear after 2-3 weeks of consistent practice - not overnight, but they do come.
I've worked with people in their 80s who were worried they'd left it too late. They hadn't. If you can move, you can improve - that's what I've seen time and time again.
Important Safety Reminders
Consult your GP before starting if you have ongoing joint problems
Stop if you feel pain - discomfort should never be sharp or sudden
Progress gradually - your joints need time to adapt
Stay consistent - daily gentle movement beats occasional intense sessions
Your joints have served you well for decades. A simple 5-minute daily warm-up helps them continue supporting your active lifestyle.
Start tomorrow morning. Your future self will thank you for it.
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