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. 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.

2. Breathe out as you relax over your knees and breathe in as you do your stretch. Sitting on the edge a steady chair with knees bent. Relax forward over your knees with your head and arms down. Then lift your body upward, at the same time takes your hands forwards then upwards in a swinging motion to point to the ceiling. Then return and relax over your knees. Repeat 5 times.

3. Clasp your elbows in your hands. Hold them in front of your body at shoulder height. Breathe in, then breathe out as you lower your head it in between your arms. Then push your elbows away from your body Hold for 15 seconds. Drop your arms, at the same time take a deep breath in and raise your head. Repeat 4 times.

4. Stand with your legs apart, toes pointing to the sides. Keep your hips square to the front. Bend your right knee until your left leg is comfortably straight. Raise your left arm up and over your head toward the ceiling and then gently stretch over to your right. Keep your body in line and feel a gentle stretch along your left side, hold for a count of 10. Repeat 5 times to both sides.

5. 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.

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