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. Try to wiggle your toes one by one, starting at the big toe and work to a little toe. For most people this is a difficult exercise to do, even if it means that you wiggle all toes together, you are still exercising the joints of your toes. Repeat this exercise five times with each foot.

2. Breathe normally. Raise your left arm out to the side and lift it to shoulder height. Keep your arm straight and point your fingers up to the ceiling. Push your palm away from you as if you are leaning against an imaginary wall. Hold for the count of 10 relax and shake your arm out. Repeat with right arm. Repeat twice.

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. 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.

5. 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.

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