Hunched over a laptop all day or sleeping funny? The 5 best exercises to ease stiff joints, banish pain and sleep better

The Sun

22-06-2025

SITTING hunched over a laptop or sleeping funny leaving you feeling stiff?
If getting out of bed or picking something up from the floor is making you say 'ooh' and 'ahhh', you'll likely benefit from some simple exercises you can do at home, at work, or in the gym.
7
And mobilising your joints won't just make movement more comfortable; a study in the Scandinavian Journal of Medicine & Science in Sports says that being mobile is one of the secrets to longevity.
Research by Deep Relief found that 62 per cent of Brits have faced sleepless nights because of muscle and joint pain.
Housework, walking and even getting out of bed are parts of life that are affected by the affliction.
The knees, back and shoulders are the most impacted areas, followed by fingers, ankles and feet.
Alasdair Nicoll, personal trainer and expert tutor at The Fitness Group, says the main cause of stiffness is lifestyle and occupation.
He tells Sun Health: 'Those that lead a particularly sedentary lifestyle and work in an office setting can often be tighter through their hamstrings, which can lead to hip and upper back stiffness.'
He adds that it's "incredibly important" for these individuals to warm up and stretch on a daily basis.
This could be in the morning upon waking, or before bed.
If you work from home, you might prefer to break up your work day with some joint mobility.
'Stretching minimises the risk of dysfunctional movement patterns which can limit your range of motion and lead to more severe injuries,' says Alasdair.
Back pain relief stretches
Another reason for stiff joints is skipping the warm up before exercise - which loosens them up - and the cool down afterwards.
Stretching after exercise prevents muscles from seizing up, which in turn stops joints from feeling stiff.
Here, Alasdair has pulled together five different exercises to help you loosen up stiff joints, so you can move with ease.
They will also make sleep more comfortably and reduce pain, and you never know, they may even help you live to 100!
Follow the repetition guidance below. And if you feel comfortable, or have more time, then feel free to hold the stretches for longer.
Tight hips: Hip internal and external rotation
10 to 15 reps on each side.
Sit on the floor with your right leg out straight, slightly to the side, and the other leg bent so that your foot is flat on the floor.
Place your hands on the floor behind you and lean back.
Lower your bent knee down to the floor as though you are trying to touch your knee to your other knee (rotating the hip). Lower it as far as you can before raising it back up.
You should feel a bit of a stretch on the inside of the leg and outside of your butt.
Aim to move slowly so that you really benefit from this stretch. Swap sides.
7
7
Tight shoulders: Shoulder flexion and extension
10 to 15 reps on each arm.
Stand upright with both arms down by your sides.
Keep your arms straight and lift your left arm straight up above your head and as far back as you can.
Swing the arm down until it goes behind you, while simultaneously lifting your right arm up.
Keep repeating this until you've completed the allotted reps.
To deepen the stretch, gently pulse your high arm back slightly.
7
Tight hips: Pigeon stretch
10 to 15 seconds on each side.
A great stretch for tight hips, this can be done with equipment such as a bench or sofa, or it can be done on the floor.
Take your right leg and either place it - at a 90-degree angle - on the edge of a bench or on the ground.
Your left leg should remain straight behind you.
Keep a tall torso as you sink down into your hips. Gently lean forward slightly to deepen the stretch.
7
Tight ankles and knees: Ankle flexion
Hold for 10 to 15 seconds on each side. Aim for 3 reps on each side.
Tight ankles can come about from running or other sports, as well as wearing heels for long periods of time. This movement is also good for knees.
You'll need a stable bench or chair for this stretch.
Place half of your right foot on your bench and press it into the bench.
Place your hands either side of your foot on the bench, making sure your left leg is straight behind you.
Now, aim to push your right, front knee over your toe, keeping your torso upright as you do so.
Alasdair says this is great for helping increase flexion in the ankle; if possible, aim to deepen the stretch as it becomes more comfortable.
7
Full body: World's greatest stretch
10 reps on each side.
Alisdair says that this is called the 'world's greatest stretch' as it helps to stretch multiple joints at one time, including the hips, spine and shoulders.
Get into a low lunge position with your back knee on the floor.
Place your hands on the ground alongside your front foot.
Next, take the hand that's furthest from your foot out to the side, and lift it up to the ceiling, opening up your chest and following your hand with your gaze. Then lower it back down.
Keep repeating this until you've completed the allotted reps on each side.
7
What is causing your joint pain?
How to spot the symptoms of the leading causes of joint pain...
OSTEOARTHRITIS
Look out for: Muscle weakness, pain, stiffness, usually in knees, hands or hips.
Osteoarthritis is a degenerative joint condition characterised by the breakdown of cartilage.
This is the most common type of joint pain, affecting six million women and four million men in the UK.
Risk factors include ageing, obesity, joint injuries, genetics, and repetitive stress on joints.
Symptoms typically worsen over time, and severe cases may significantly impact daily activities.
Treatment focuses on pain management, physical therapy, lifestyle changes, medications, and in advanced cases, joint replacement surgery.
BURSITIS
Look out for: Heat and redness, tenderness and swelling, usually in the shoulder, elbow, hip or knee.
Bursitis is the inflammation of a bursa, a small fluid-filled sac that cushions and reduces friction between bones, tendons, and muscles near joints.
It commonly occurs in the shoulders, elbows, hips, knees, and heels.
Repetitive movements, prolonged pressure, injury, or underlying conditions like arthritis or gout are common causes.
If you have bursitis, rest, ice application, pain relief medications and avoiding aggravating activities are necessary.
Severe or persistent cases may require corticosteroid injections or surgery.
RHEUMATOID ARTHRITIS
Look out for: Usually slow-onset swelling, pain, redness and stiffness, typically in small hand and feet joints.
Rheumatoid arthritis is a chronic autoimmune condition.
It happens when the immune system mistakenly attacks the lining of joints, causing inflammation, pain, and swelling.
Over time, it can lead to joint deformity, loss of function, and damage to surrounding tissues, including cartilage and bone.
Commonly affected areas include the hands, wrists, and feet, though it can also impact other organs.
Treatment focuses on reducing inflammation, flare-ups, and slowing progression.
SPRAIN OR STRAIN
Look out for: Pain when resting or moving, swelling and weakness around injury.
It's possible you don't have a health condition and rather, it's a sprain or injury to a ligament.
Causes include overstretching or tearing due to sudden twists or impacts. This may be more common in the ankles, wrists, and knees.
A strain, on the other hand, involves injury to a muscle or tendon, often resulting from overstretching or overuse. It commonly occurs in the lower back, hamstrings, or shoulders.
Both injuries are treated with rest, ice, compression, elevation (RICE) and sometimes physio.