When I wake up with stiff joints, I do this five-minute mobility flow

For the past few months, I’ve been waking up with stiff joints. I don’t know whether this is just one of the many perimenopause symptoms I have to get used to or simply a sign of getting older (I’m fast approaching 50).

Either way, I usually feel better once I start moving, so I created a quick mobility flow to do before beginning my day. It takes just five minutes and you can even do it in your pajamas. I also find it a relaxing way to wind down, so I’ve started doing it before bed, too.

Mobility exercises can be particularly helpful in the morning, after your body has spent hours relatively still during sleep. Gently moving your joints through a comfortable range of motion warms the surrounding muscles and connective tissues, encourages circulation and helps distribute synovial fluid which lubricates your joints. This can help your body feel looser and your movements more comfortable and coordinated.

In the mobility flow below, you’ll perform six moves, one after another. Complete the circuit once, or repeat it if you have more time. I may not spring out of bed quite as easily as I did in my 20s, but this routine is definitely helping me start the day feeling more flexible.

How to do the five-minute mobility routine

1. Arm twist and neck turn
2. Arm circles
3. Standing cat-cow
4. Windmill
5. Hip opener
6. Squat to heel raise

Complete each move for 45 seconds, allowing five seconds to transition to the next exercise. Perform one full circuit—or repeat it twice if you have more time.

1. Arm twist and neck turn

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand tall with your feet hip-width apart and extend both arms out to the sides at shoulder height.
• Hold your left arm so your palm faces down, rotate your right arm so your palm faces up and gently turn your head to face right.
• Rotate your arms so your right palm faces down and your left palm faces up, and turn your head smoothly so you look left.
• Continue, alternating sides in a smooth, controlled rhythm.

2. Arm circles

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand tall with your feet hip-width apart and extend both arms out to the sides at shoulder height.
• Circle both arms backwards, gradually making the circles larger.
• Change direction halfway through, keeping your shoulders relaxed and your movements controlled.

3. Standing cat-cow

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand with your feet hip-width apart, soften your knees, hinge forward from your hips and place your hands on your thighs.
• Round your spine, tuck your pelvis and drop your chin towards your chest.
• Arch your back, press your chest forwards, draw your shoulders back and gently lift your head.
• Flow slowly between the two positions.

4. Windmill

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand with your feet wider than hip-width apart and a slight bend in your knees.
• Lift your arms to waist height and rotate your torso to the right, letting your arms swing loosely, and moving your head so your eyes follow the direction of the turn.
• Rotate your torso to the left, letting your arms swing loosely.
• Continue, rotating from side to side, keeping the movement relaxed but increasing the movement of your arms and letting your right heel lift as you rotate left, and vice versa.

5. Hip opener

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand with your feet hip-width apart and your hands on your hips (or hold on to a chair or other sturdy surface for balance if needed).
• Lift and bend one knee in front of you, then rotate it out to the side, moving from your hip, then lower your foot back to the floor.
• Repeat with the other leg, Alternate legs, keeping your torso upright.
• Reverse the movement halfway through by lifting each knee out to the side and circling it back to the front.

6. Squat to heel raise

Time: 45sec Rest/transition: 5sec

How to do it:

• Stand with your feet slightly wider than hip-width apart and turn your toes out slightly.
• Push your hips back and bend your knees to lower, reaching your hands towards the floor.
• Push through your feet to stand upright, sweep your arms out to the sides and lift both heels to rise onto your toes.
• Lower your heels to the floor with control.