Millions of Americans currently suffer from joint stiffness. If you are one of them, start your day with these simple stretches that can help relieve pain, increase flexibility and improve your range of motion.

It is recommended to perform each stretch for 1-2 minutes, and repeat as many times as necessary until you feel your range of motion improve and/or pain decrease. Always consult your doctor before starting a new exercise program.

1. Shoulder Rolls: stand with your feet shoulder width apart and arms by your side. Roll your shoulders forward 10 times and back 10 times.

2. Side Bends: start upright, feet shoulder width apart and core engaged. Lift your left arm straight up next to your ear. Slowly bend toward the right, allowing your right arm to run down the side of your leg. Stop when you’re met with resistance. Do NOT over-extend. Repeat on the other side.

3. Hip Swings: find a surface or piece of furniture to hold onto as you perform this exercise. The back of a chair works well. Slowly swing your right leg forward then back, using the piece of furniture for balance. Try not to arch your back and focus on the range of motion from your hip. Repeat 10 times and then move to the left leg.

4. Trunk Rotation: using a yoga mat or padded surface lay flat on your back with your knees bent. Extend your arms straight out to the side in a T-position. Allow both legs to fall slowly toward the right, hold for a count of 10, and then return your legs to the starting position. Then allow them to fall to the left. Repeat 10 times on each side.

5. Hip Rolls: using a yoga mat or padded surface lay flat on your back with your legs extended straight and your arms by your side. Allow your feet and knees to rotate toward your midline so that you are pigeon-toed and then rotate externally. Repeat 10 times on each side.

6. Hamstring Stretch: depending on your flexibility you can choose to sit on the edge of a chair or couch, or find a seat on the floor. Straighten your left leg out in front of you with your heel down and toes up. Gently hinge forward at the waist reaching for your toes. Hold the stretch for 20-30 seconds. Do not hold your breath, focus on breathing normally. Sit up slowly and repeat on the other side.

7. Quadricep Stretch: you can choose to do this stretch laying on your side, or standing next to a chair or surface you can use for balance. Grasp your left heel with your left hand. Pull your left foot toward your buttocks until you feel a stretch in the front of the thigh. Hold for 20-30 seconds, breathing normally. Repeat on the right side.