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If you’ve observed increased stiffness upon waking or more frequent aches and pains, you’re not alone. Many women begin to encounter reduced muscle mass, flexibility, and joint stiffness, especially in areas like the hips, spine, shoulders, and wrists, after the age of 45. These issues are mainly linked to hormonal changes that affect the ability to sustain strong bones and muscle tissue. These changes not only alter how we feel physically but also affect posture, energy, and confidence in daily movements. Below are four essential morning stretches to help you start each day feeling more flexible and invigorated.
Why Your Morning Routine Matters More Than Ever
Incorporating a morning stretching routine aids in maintaining joint range of motion and muscle length. Including intentional movement at the beginning of the day can enhance circulation and prime the nervous system for the day. For women over 45, this practice is crucial for reducing stiffness, protecting joints, and boosting mobility. Think of it as tuning your body for the rest of the day—enhancing posture, energy, and mental clarity.
4 Morning Stretches Women 45+ Should Do Daily
Prayer Stretch for Spinal and Shoulder Mobility
This stretch can gently increase mobility in the spine and shoulder girdle, which are parts of the body that commonly feel stiff.
How to do it:
- Start on hands and knees, shoulders over wrists and hips over knees
- Sit back, drawing the buttocks towards the heels
- Lower the chest down toward the floor
- Slide the hands as far forward along the floor as possible
Beginner option: Place your arms by your sides, next to your legs.
Common mistake: Not reaching forward with the arms enough – reach as far forward as you can in order to stretch the muscles around the shoulders.
Chest Stretch for Better Posture
This stretch counteracts rounded shoulders from desk work and can help with the management of shoulder pain.
How to do it:
- Stand sideways next to a wall
- Place one forearm against the wall, with the elbow at shoulder height
- Step forward with the leg furthest away from the wall
- Rotate the upper body away from the wall to stretch the muscles of the chest
Beginner option: Place the forearm lower on the wall if there is any shoulder discomfort.
Common mistake: Not stepping forward – stepping forward sets the shoulder blade so that the chest muscles get targeted.
Gluteal Stretch for Hip and Leg Flexibility
This stretch maintains hip mobility and can help with lower back pain.
How to do it:
- Lie down on your back, feet on the floor, and both knees bent
- Lift one foot up and place the ankle of that leg onto the opposite thigh
- Use your hand to press the stretching knee away from your body
Beginner option: Just hold the position, don’t push the knee with your hand.
Common mistake: Letting the hips lift up off the ground – this won’t be as effective at isolating the movement at the hip joint.
Hamstring Stretch for Better Leg Flexibility
Flexible hamstrings allow you to do things like pick items off the ground easily but also with just general mobility.
How to do it:
- Lie on your back with your knees bent
- Draw one leg up toward the ceiling
- Place the hands behind the shin or ankle
- Take the leg as far up as possible toward the head, keeping the tailbone down
Beginner option: Place the hands behind the knee instead of the shin/ankle.
Common mistake: Hunching the shoulders – this can place a bit of tension in the upper back and neck. Try to keep the shoulder blades down and back.
What You Can Expect in Just 4-6 Weeks
It’s perfectly fine to stretch right after waking, but start gently—considering the body is typically stiffer in the morning. I suggest beginning with a few deep breaths and smaller movements, then transitioning into deeper stretches after 5-10 minutes.
Consistency pays off quickly. Within 4 to 6 weeks, most women notice less stiffness, improved posture, greater range of motion, and more energy in the mornings. Longer term, you might find that it is easier to move around with possibly less aches and pains.
Jade Winter
