If you wake up feeling stiff in the mornings, you’re not alone.
You know the feeling: back pain, stiff hips, sore knees, maybe even a neck that won’t turn without a wince. It’s not fun. Most of us feel some morning stiffness after 60, and while it’s common, it’s not something you just have to “put up with.”
As we age, our muscles naturally tighten overnight, and without regular strength and flexibility work, even basic movements can start to feel harder. But it’s never too late to get it back.
The good news? You can feel better in just a few minutes, right from your bedroom.
In fact, we’ve created a simple stretch challenge designed especially for women over 60 who want to feel looser, taller and more mobile, without any complicated moves or gym gear. And you only need one thing: a towel!
In this guide, I’ll walk you through my stiff-in-the-morning exercises that can make a massive difference to how your body feels all day long.
Why Morning Stiffness Happens
When you sleep, your muscles naturally cool down and tighten up. Combine that with age-related muscle loss, reduced joint lubrication, and posture changes, and it’s no wonder so many people feel so locked up first thing.
If you’ve ever caught yourself hunching at the mirror in the morning, or feeling like your shoulders need a good stretch, it’s your body’s way of asking for movement.
These stretches are designed to gently release that tension, improve posture, and start your day feeling more like you again. They will help:
- Open the chest
- Improve shoulder mobility
- Release upper back and neck tension
- Support better posture and alignment
And it’s all done standing, in just a few minutes a day!
Your Morning Stretch Challenge For Better Posture
This is one of my favourite stretches for easing morning stiffness, and it’s so simple to do.
What you’ll need:
- One bath/beach towel
- A bit of space to move your arms freely
Morning stretch: Step-by-step instructions
- Hold the towel at both ends with your arms extended in front of you. Your knuckles should face outwards.
- Slowly lift the towel up and over your head. If it feels too tight, just widen your grip on the towel to create more space.
- Bring it gently behind your body as far as feels comfortable.
- Then, reverse the movement, bringing the towel back over your head to the front.
- Repeat this 5–10 times, breathing steadily.
Watch the full stretch routine video here.
Benefits of This Morning Stretch
This stretch helps ease:
- Stiff shoulders after 60
- Tightness across the chest
- A hunched or rounded upper back
- Neck tension from poor posture or sleep position
The more you do it, the more flexible your shoulders become, and the easier it’ll feel to move your arms through that full range.
Even if you’re only doing it once a day, you’ll start to notice small shifts in how your body feels when you move.
A Few Tips Before You Start
- Don’t push through pain: You should feel a stretch, not a strain.
- Adjust your grip: Wider = easier. Narrower = more challenging.
- Remember to breathe: Holding your breath can make your muscles tense up, so try to keep it relaxed—in through the nose and out through the mouth.
- Be consistent: Two minutes a day is all it takes to start seeing results.
Want to improve your fitness even further?
If you’re looking for a simple, structured way to stay strong, flexible and confident in your 60s and beyond, the right support makes all the difference.
Start here → Join the 9 Week Programme for just £79!