You don’t need to push yourself to the limit to feel better in your body.
In fact, when your joints feel stiff, your neck’s tight, or your back aches in the mornings, gentle, low impact movement is often exactly what you need.
It might feel counterintuitive, especially if you’ve been told to rest or take it easy. But the truth is: movement is what keeps your joints mobile, your muscles engaged, and your body working the way it’s meant to.
If you’re looking for easy exercises for stiff joints, or just want to feel more free and comfortable day to day, the below routine is for you.
Why Your Joints Get Stiff in the First Place
As we get older, our joints start to lose some of their natural lubrication. Cartilage thins, muscles tighten, and we tend to move less, which makes things worse.
The result?
- Back pain
- Sore knees when getting up
- Stiff hips
- And a general sense of ugh when you first start moving in the morning
Gentle, regular mobility work can help restore your range of motion, reduce discomfort, and make everyday activities feel easier again.
Easy Exercises For Stiff Joints
When it comes to mobility, a little goes a long way, if you do it consistently. Here’s the approach we recommend:
- Start with 2 minutes a day (that’s all you need to begin!)
- Focus on movements you actually use: reaching, turning, bending, standing
- Use your breath to support and soften the movement
- Pair it with a routine you already have, like stretching while the kettle boils, or before brushing your teeth
We’ve created a few 2-minute mobility challenges to help you get started:
A gentle daily stretch to ease stiffness in the spine and shoulders, perfect to do while the kettle’s on. All you need is a towel.
This two-minute strength wake up uses nothing but your body and a chair. It’s based on sit-to-stands, one of the most effective exercises for improving leg strength, balance, and confidence in getting up and down safely.
This mini balance challenge involves standing on one foot, while brushing your teeth.
A Sample Daily Routine
Here’s what a week of gentle mobility could look like:
- Monday – Morning stretch (2 mins): Start with our gentle mobility routine, add in some gentle neck rolls.
- Tuesday – Strength + mobility (5 mins): Do a set of sit-to-stands and some seated spine twists.
- Wednesday – Balance work (2 mins): Try the Balance Challenge while brushing your teeth.
- Thursday – Rest or light walk
- Friday – Repeat morning mobility: Focus on deep breathing and slow, relaxed movement.
- Saturday – Lower body mobility: Try leg swings, gentle hip openers, and calf stretches.
- Sunday – Stretch of your choice
Pick one that feels good for you. Remember, this is about turning up and starting gently, not overwhelming yourself. These are all easy exercises for stiff joints that you can do around your schedule.
The best mobility plan is the one you’ll actually do. Keep it simple, enjoyable, and flexible.
Want to Take It Further?
If you’re ready for a more complete plan, something that builds on this foundation with structured support, the Goodnick Age Smarter™ Programme might be the perfect next step.
- Just 4x 20-minute sessions a week
- Fully online (not a gym in sight!)
- Joint-friendly and doctor-recommended
- Built specifically for women over 60
And it weaves mobility, strength, and balance into one simple, doable plan, all from the comfort of your home.
Join the 9-week Age Smarter™ Programme and feel better in your body again: