If you feel stiff and sore first thing in the morning or after long periods of sitting, a quick stretch may be just what your body needs to reset.

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

A: Arm sweeps

Start by standing straight with your feet together. Inhale deeply and raise your arms out to the sides and toward the ceiling. As you exhale, lower your arms to your sides. Repeat this sweeping motion five to ten times. This exercise works the shoulders and helps stimulate circulation to the upper body.

B: Back bend

Next, keep your posture straight with your feet slightly apart. Place your hands on your lower back, with your 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 at the ceiling, taking care not to strain your neck. Hold this position for three to five breaths, then release as you exhale. Aim for three to five repetitions to relieve tension in your back.

C: Chair position

For the last exercise, stand with your feet shoulder-width apart and your arms at your sides. Raise your arms above your head. As you exhale, bend your hips and knees, lowering into a semi-squat or as low as possible, while keeping your back straight. Hold for a few seconds before returning to standing, lowering your arms to your sides. This completes a repetition. Repeat five to ten times, adjusting balance by raising your arms only to chest height or keeping your hands on your thighs.