This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Stand with your hands down by your sides arms held straight. Raise your hands only, lift them upwards with palms facing the floor, feel the stretch in your wrists and fingers. Now flex your hands downwards bringing the palm of your hand closer to the side of your body. Flex your hands in both directions to increase flexibility. Repeat up and down 5 times, relax and then shake and flick fingers.

2. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

3. Make a clear walk space for this exercise, try to look forward as you walk backwards.Remove your shoes. Walk slowly backwards for 10 paces.

4. Warning # Only do this exercise if you have no neck or back problems. Breath normally. Lay on your stomach and place your hands flat on the bench, couch or floor, shoulder width apart. Now raise your head and push yourself up to raise your upper body only, keep your hips in contact with the surface you are lying on. Look up to the ceiling arching your back hold for the count of 5 relax and lie down release your arms and stretch them forwards at the same time stretch and point your toes then relax. Repeat twice.

5. You need a book for this exercise. Breathe normally. Stand straight, take the book and balance it on your head, try to keep your head steady and looking forward, chin up, relax your shoulders but keep them square and still. Now walk forward to the end of the room, stop and turn your head, first to the right, then to the left, without dropping the book. Now turn completely around to face the other way, bend your knees slightly into a squat and then return to standing walk back to your starting place. Repeat twice.

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