The ABCs of loosening stiff muscles

If you find yourself feeling stiff and achy first thing in the morning or after long periods of sitting, a quick stretch can be just what your body needs to reset. 

Try this A-B-C routine, designed to target the main areas prone to stiffness: shoulders, back, and legs, reports Harvard Health Publishing. 

A: Arm Sweeps

Start by standing up straight with your feet together. Inhale deeply and raise your arms out to the sides and up toward the ceiling. As you exhale, lower your arms back down to your sides. Repeat this sweeping movement five to 10 times. This exercise engages the shoulders and helps boost circulation to the upper body.

B: Back Bend

Next, keep your stance straight with feet slightly apart. Place your hands on your lower back with fingertips pointing down. As you inhale, gently roll your shoulders back and lift your chest toward the ceiling, arching your back to a comfortable extent. Look up at the ceiling, taking care not to strain your neck. Hold this position for three to five breaths and then release with an exhalation. Aim for three to five reps to relieve tightness in the back.

C: Chair Pose

For the final exercise, stand with your feet shoulder-width apart and arms at your sides. Raise your arms over your head. Exhaling, bend at your hips and knees, lowering yourself into a semi-squat, or as low as comfortable, while keeping your back straight. Hold for a few seconds before returning to standing, lowering your arms to your sides. This completes one rep. Repeat five to 10 times, adjusting for balance by raising arms only to chest height or keeping hands on your thighs.