Morning stretches are a simple yet highly effective way to kickstart your day, promoting flexibility, reducing stiffness, and boosting circulation. Certain stretches, when done correctly and consistently, can even help strengthen the muscles around your joints, improving stability and mobility as you age. This can be especially helpful in preventing things such as arthritis, as stronger joints and improved range of motion can reduce stress on the cartilage and prevent joint damage over time.
We checked in with Andrew White, NASM-certified personal trainer and co-founder of Garage Gym Pro, and Bryan Wright, physical therapist at Wright Physical Therapy, to learn about four AM stretches to do daily for stronger joints and arthritis prevention. According to them, some of the best options are cat-cow stretches and wrist extensions. Read on to get all their insights and discover all four!
1. Cat-cow stretch
The cat-cow stretch is a powerful morning move that can strengthen the joints and prevent arthritis because it promotes flexibility and mobility in the spine, shoulder, and hips.
White says, "This stretch helps make your spine more flexible and eases tension in your torso and neck, improving circulation and mobility. Research shows that regular spinal stretching can increase flexibility by around 20% over time."
How To Do It: Start on your hands and knees. Arch your back toward the ceiling while tucking your chin to your chest, then lower your belly toward the floor while lifting your head and tailbone up. Alternate smoothly for about 1 minute.
2. Wrist extensions
Wrist extensions involve stretching the muscles and tendons around the wrist joints. This can promote flexibility and maintain a range of motion, which is important for preventing stiffness and reducing the risk of arthritis.
"Wrist extensions improve mobility in the hands—a common arthritis area," says Wright.
How To Do It: Gently press your fingers back towards you with the opposite hand.
READ MORE: The Simple Stretch You Should Be Doing Every Morning To Reduce Joint Pain, According To Experts
3. Standing quad stretch
Regularly stretching the quadriceps helps improve flexibility in the hip and knee joints. This can allow for a smoother and pain-free movement. Increased flexibility reduces the risk of stiffness and joint wear, both of which can contribute to arthritis over time.
"This targets your quadriceps and helps relieve and prevent knee pain by keeping those muscles strong and flexible. Stretching your quadriceps can improve flexibility by up to 30% over a few weeks," White notes.
How To Do It: Stand on one foot and pull the opposite foot toward your butt, keeping your knees together and pushing your hips forward. You can hold onto a chair or wall for balance. Hold for 30 seconds on each leg.
4. Ankle circles
This stretch is crucial for preventing arthritis in the ankles because rotating the ankle joints can reduce stiffness, improve mobility, and increase flexibility. It’s important to stretch this part of the body because it allows to alleviate the ankles from stiffness after long periods of inactivity, such as hours of sleeping and sitting.
"This helps improve ankle flexibility and circulation, preventing stiffness and injuries. Regular ankle mobility exercises can reduce the risk of ankle injuries by up to 50%," White states.
How To Do It: Lift one foot off the ground and rotate it to make circles. Do 10 circles in each direction, then switch to the other foot.
READ MORE: 3 Simple Stretches To Help Relieve Joint Pain, According To Trainers
