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. 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.

2. Kneel on the floor. Sit back on to your heels.Take a deep breath in. Breath out as you now lean forward and rest your head on the floor. Stretch your arms out in front of you. Breathe normally and hold for 15 seconds. Take a deep breath in as you sit up. Repeat twice then stand and shake your whole body out.

3. Stand in a doorway, place your hands behind your head, elbows out, your elbows need to rest outside the doorframe. Step through the door so the frame pushes your elbows apart and back. Hold for a count of 6 then step back and relax your arms. Breathe normally. Repeat 6 times. To finish shake your arms out.

4. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides.

5. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

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