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. Take a deep breath in, stretch your hands up above your head and stretch, come up on your toes if you can. Hold for a count of 4. Breathe out and relax your arms down to your sides and relax all muscles in your body. Repeat the stretch five times.

2. Do some deep breathing and relax your whole body. Find a comfortable spot on floor lying on your back. Breathe normally. Stretch arms out to the side at shoulder height with the palms of your hands flat on the floor. Raise your legs and bend your knees, slowly move your legs over to one side of your body keeping knees together. Hold for 15 seconds. Repeat for the other side. Repeat twice.

3. Remove your shoes. Stand and throw a handkerchief or a light headscarf into the air. Try to keep it in the air by kicking it upwards with alternative feet. Repeat five to 10 times.

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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