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. 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.

2. Stand in bare feet with your back to the wall, place your feet about six inches away from the wall. Take a deep breath and exhale as you curl forwards from your waist let you arms hang loose and heavy and head floppy. Inhale and start to uncurl feeling the wall make contact with your spine as you come up. Continue up the wall, till your head is touching the wall and your back is straight. (To do this, keep your shoulders rounded.) Repeat 3 times

3. 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.

4. Remove your shoes. Place your hands on wall in front of you, keep arms straight to support yourself. Start with your feet flat on the floor; raise yourself onto your toes and hold to the count of 10. Then relax back to the flat of your feet. Repeat 10 to 20 times.

5. 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.

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