Chances are your body is feeling pretty stiff right now. Maybe you have some nagging aches and pains or can’t bend like you once could. You’re certainly not alone: Modern life, with its emphasis on sitting, sitting, and more sitting, isn’t kind to our bodies. If you want to remain strong, injury-free, and capable, you must make stretching a daily habit. Consistency is key, as are the right stretches. The morning routine mapped out below is engineered to help you work out the kinks and feel limber (or at least less creaky) in only 10 minutes a day. Consider it an investment in your future self.